Diet for weight loss and muscle retention

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    Diet for weight loss and muscle retention


    I'm 19 and about 180 Im looking to lose about 10 lbs im debating low carb, low calorie, and paleolithic diets any advice on which I should do and what are the pros and cons of them

    I do jiu jitsu almost every day or kickboxing and I try to lift 2-3 times a week

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    I don't really know the ins and out of the paleo / primal diets but if your looking to lose some lbs work out your BMR, subtract 500 calories from that and you have a diet. Try to have a macronutrient ratio of about 50% protein 30% fats and 20% carbs. The high protein will minimize any catabolism of muscle proteins.
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    I have been training for 14 years, it is an amazing feeling to transform your physique by hard work and mental willpower.Building muscle isn't very tough task as beginners think, you only need to take care about three things weight lifting, Quality nutrition and Quality rest.
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    Loosing bf may be tough at 180lbs
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    Im not fat free by any means I have definition but I would really like a 6 pack
  

  
 

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