Losing Weight Without Losing Muscle

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  1. Cool Losing Weight Without Losing Muscle


    I am looking for some advice on what my routine should look like. My overall goal is just body fat reduction. I don't care what I weigh, I just want to maintain the muscle I have now (of course I wouldn't mind more...) and lose body fat (basically look amazing without a shirt on. Is that so much to ask?). I have dropped 60 lbs (from 235) in the last year or so but I am no longer making much fat loss progress. My muscles continue to grow but it seems like they are even growing at a slower pace now.

    I am constantly reading about cutting cycles and bulking cycles. Is it not possible to cut fat while building muscle? Cutting is more important to me right now, but not at the expense of the muscle I already have..

    BACKGROUND INFO:

    Age: 25
    Sex: Male
    Weight: 175lbs
    Height: 5'8"
    BF %: approx 21%
    Daily Macro Breakdown: Approx 2200-2500 cal/day - 45% protein, 35% carbs (almost all complex), and 20% fat (mostly unsaturated) and I restrict almost all sugar
    Supplements: Creatine Ethel-Ester, CLA, BCAA's, Fish Oil, Flax Oil, Whey Protein, Nitrix Pills, Ephedrine, and MultiVitamin

    WORKOUT SCHEDULE:

    Mon, Wed, Fri - Intense Weight Lifting for about an hour, 30 minute light swim

    Tues, Thurs, Sat - Run 7 miles on elliptical in 1 hour (Level 15 on the incline & 10 on the resistance) & 45 minute moderate swim

    Sunday - REST & occasional diet cheat


    Please let me know what your thoughts are. How can I speed progress back up? If you need any additional info, let me know. Thanks.


  2. we all eventually hit a plateau man. by the looks of it youve done a damn good job at this point.

    building muscle adn burning fat at the same time is a very difficult process andtheres a really fine line.

    if u want to burn more fat then your muscle building is gona take a bit of a hit. u can possibly gain a samll amount of muscle but for the most part to rally brun fat youll more less be holding to and maintaining ur hard earned muscle mass.

    id say u mihgt be over training to a degree.

    id separate my cardio sessions from weight sessions by at least 2 meals, roughly 4-6 hours. cardio on an empty stomach, first thing in the morning or before ur last meal before bed.

    ur bf% seems kinda high for what ur describing. ur height weight and u said ur mucle growth is great.

    ur calories are quite low to be building some serious muscle. like i said if u wanna gain muscle and keep pretty lean, thats a combo of good diet and weights/cardio in moderation.
    so basically what im saying is choose one. keep ur muscle where it is and lose some fat or keep ur fat and build ur muscle.

    some ppl im sure are gona have other opinions, thats just my 2 cents.
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  3. In order to build mass you need a calorie surplus (eat more than you burn during the day)
    In order to lose fat you need a calorie deficit (eat less than you burn during the day)

    Now there are exceptions to this rule but you need to be quite in tune to your body and you need to use supplements to do both at the same time.

    If I were you I would follow the poster above me's advice and stick to one...at your bf% I would cut for a while and then think about bulking.

  4. we all eventually hit a plateau man. by the looks of it youve done a damn good job at this point.

    building muscle adn burning fat at the same time is a very difficult process andtheres a really fine line.

    if u want to burn more fat then your muscle building is gona take a bit of a hit. u can possibly gain a samll amount of muscle but for the most part to rally brun fat youll more less be holding to and maintaining ur hard earned muscle mass.

    id say u mihgt be over training to a degree.

    id separate my cardio sessions from weight sessions by at least 2 meals, roughly 4-6 hours. cardio on an empty stomach, first thing in the morning or before ur last meal before bed.

    ur bf% seems kinda high for what ur describing. ur height weight and u said ur mucle growth is great.

    ur calories are quite low to be building some serious muscle. like i said if u wanna gain muscle and keep pretty lean, thats a combo of good diet and weights/cardio in moderation.
    so basically what im saying is choose one. keep ur muscle where it is and lose some fat or keep ur fat and build ur muscle.

    some ppl im sure are gona have other opinions, thats just my 2 cents.
    Thanks for your response. Ya, my priority is definitely maintaining muscle while losing fat. Like i said, muscle growth wouldnt be frowned on, but lean is my priority right now. I'm not trying to claim that I'm super muscular. I just don't want to lose what I DO have.

    Thanks again..

  5. I think you could go lower on calories. I weight 25# more than you will much less BF and I'm eating about the same calories on a cut. Just my opinion.
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  6. Ok thanks. I could be wrong about the bf%. Ill have it checked today. I havent in a while and I am still losing weight. I may be down a bit by now.

    Any other suggestions anyone?

    -routine differences
    -supps I should add/remove/replace?

    I'm looking for the fastest cut possible while maintaining lean body mass.

  7. Quote Originally Posted by SimplyDraven View Post
    Any other suggestions anyone?
    Stop dieting for a while. Give your body a break and just maintain. Heck go ahead and gain back 5 pounds.

    Then you can rechallenge using a better approach such as carb cycling.

    One set of circuit training type routines that are very effective at getting that metabolism churning is p90x. Sounds hoaky but who cares. You can find the videos on the web rather than buying the DVDs and try it out. Disregard their diet advise.

    Quote Originally Posted by SimplyDraven View Post
    I'm looking for the fastest cut possible while maintaining lean body mass.
    Peptides, androgens, clen, T3 ...oh my!

  8. Quote Originally Posted by datBtrue View Post
    Peptides, androgens, clen, T3 ...oh my!

    Are these something you stack together or just different suggestions?

  9. Quote Originally Posted by SimplyDraven View Post
    Is these something you stack together or just different suggestions?
    Nope they aren't suggestions....just mentions...but not suggestions.

  10. LoL ok. Thats confusing. What do you SUGGEST then?

  11. Quote Originally Posted by datBtrue View Post
    One set of circuit training type routines that are very effective at getting that metabolism churning is p90x. Sounds hoaky but who cares. You can find the videos on the web rather than buying the DVDs and try it out. Disregard their diet advise.
    I got this downloading now. You're the second or third person to mention it. I typically run as fast as I can in the opposite direction of any fitness/wellness products sold by infomercial, but I have heard good things. I will indeed check it out. Thanks!

  12. I did a very similar drop. I went from 260 to about 210, and 10.5% BF. I did it with an extremely strict diet, of chicken, veggies, and usually a side dish of health chili- turkey burger, turkey burger patties, or meat loaf i make with turkey burger.

    I cut out all soda of any kind.

    I used Recreate, which evidently my body loves, because that **** is still working after my third bottle, however I also tired LR, which worked great. I stack it with DCP as well, and they seem to work great together.

    I also take green tea extract in the morning and at noon, fish oil three times daily, evening prime rose oil (evidently it helps, or at least thats what Cutler preaches, lol), CLA, and Super Cissus.

    I eat 5-6 times a day, 4-5oz chicken, half cup veggies, and then usually a little slice of meat loaf, a turkey burger, or 1/4 chili.--Seems to work, and for breakfast I have a packet of low sugar, apple and cinn. oatmeal and a shake of 40 grams of ProComplex.

    For workouts i use Teamskip from TP.com, i love this ****. 30 grams, mixed with 11-13 grams of their synthetic carb, 4 grams of Beta Alainine, and 4-5 grams BCAA's. This has really helped my workouts, i take this concoction before and after i hit the gym.

    Um my workouts are very structured, Running a 5 on 1 off, or 4 on 2 off, depending on how heavy i am going.

    I say cut your running down considerably. I have read a few articles that link fat retention to running a lot. Cut that **** down to about 2-3 times a week. I have done a good deal of my cutting without running that often.

    Make our workouts intense and very driven, keeping your heart pumped the whole time, then you don't have to run as much.

    Keep the fat down, but not out, cutting it out will kill your muscle.

    Don't cheat. Ever. Rule your body with an iron fist, and you will see results.

    Good luck, and remember it isn't about the lbs, it is about the BF%, don't think weight, think BF!

    Pauly

  13. Quote Originally Posted by datBtrue View Post
    Peptides, androgens, clen, T3 ...oh my!
    you left out dnp

  14. lower your carbs, raise your fats with all healthy fats, go heavy on MCTs (coconut oil primarily) if you want to continue to just drop weight. But I agree with datbrute that doing a short term cautious bulk may be the best thing, raise your calories to around 3000-3200 while maintaining your current regimen for 6 weeks. Also, maybe just switching up the workout routine in general may help get over a plateua whether it is fat loss or muscle gain

  15. Quote Originally Posted by EasyEJL View Post
    you left out dnp
    haha, good catch.

    To the OP: idk if anyone has mentioned it yet, but I've found that Anabolic Pump is very decent at retaining muscle while in a caloric deficit. IMO, it's a great supp. all around.

  16. paulygon
    I say cut your running down considerably. I have read a few articles that link fat retention to running a lot. Cut that **** down to about 2-3 times a week. I have done a good deal of my cutting without running that often.

    I have learned about that in class, basically what you're doing is storing that fat till the next time you run those 7miles, Do you eat anything before you run even some sort of snack?
    Because of lack of something in your stomache means your burning off the muscle you worked so hard for, I did that for 3 weeks HIT on an Empty stomache thinking it was the correct way... And i started to shrink and shrink and shrink, Not loosing primarily fat, but Muscle :-/ But now im back at 174 and like 9% Bf So its all good.

    Do you know how many calories your burning? Or have a heart rate monitor to chart that, and how much from fat?

    Also congrats to the weight loss at one time i was 220 - and then lost 50 lbs
    But after that it becomes very hard it comes down to diet and working out effectively, and smart,
    That is where the general public is confused and thinks if they arent dieing then they aren't doing anything,
    but most of my clients break a small sweat and burn usually 50-70% of their calories from fat when we are working out, and remember it takes 3500fat calories to burn one lb of fat.

    And with your cardio you have understand the 5 different zones.
    To get the most effective fat burning zones, U hit Zone1-3

    And this coming from my clients as witnesses, i started personal training 1.5 months ago and knew nothing about that.
    My client Raymundo has lost eleven pounds in 3 weeks. It's very effective when you train in the correct zones, primarily from fat.

    I incorporated a website which should be helpful for you to calculate your heart rate needed
    Training With 5 Exercise Heart Rate Training Zones
    and Also check Out Polar Heart Rate monitors we use them at Xsport, as well as they are used at Lifetime Fitness ( a very effective fat burning tool )

  17. The elliptical says I'm burning about 750 calories during that hour. I don't know how much fat I'm burning. My heartrate averages about 140 during that time, but I throw in some sprints every 10 minutes or so that gets it up to about 160-165bpm.

  18. Well heres what makes it interesting, with that, The eliptical is saying you're burning 750 per hour, but... Usually 30% from fat, and unless you have a direct monitor to your heart, it isn't giving you your direct reading because it is going thru your hand, not at your heart, thus its a possibility to have a lower heart rate in your hand then your chest, thus meaning a possible blood clot. And if you're putting your finger on your throat you're getting your pulse rate- not heart rate :P

    Check out the polar's for $100 it's one hell of an investment. Because right now you're fitting into the people who waste to much time killing themself, and i don't want you to be

  19. In regards to your cardio, I would say cut from the long distance cardio into shorter sprint/interval sessions. Sure the longer cardio burns raises your metabolism higher/longer while you're doing it, but the sprint/interval type workout keeps it higher for longer throughout the day. For an example of the results of this in the real world, look at the difference in body types of sprinters versus long distance runners. Sure their bf% are probably very close to the same, but the difference in muscle mass is quite dramatic. Long distance cardio at a steady state tends to be very good at waisting your hard earned muscle mass, while sprint work utilizes a different muscle fiber type while not burning muscle for fuel. I would suggest not much longer than 30 min. sessions of high intensity sprints while walking in between each individual sprint. That's my .02 anyway. It worked for me while getting ready for my first BB show. I dropped 30+ lbs in 12 weeks while losing very little of my muscle mass.

  20. Thanks a lot guys. This is great information. This is exactly what I was looking for. I love this community. So much knowledge is so easily accessible.

    And to Matt - I check my heartrate using a reebok watch that has it built in. I don't know if that makes a difference. That and the HR monitor on the elliptical are usually pretty close to one another. Unless I'm sweating too much on the machine. LoL

  21. Haha sounds like a plan man, good luck if you ever got questions just shoot me a message.

  22. Any thoughts on adding some USPLabs Anabolic Pump & Recreate to my regiment?

    I'm seeing lots of good reviews, but I know USP has a tendency to whore out their free product in exchange for those. Lol.

    GIVE ME YOUR THOUGHTS!!!

  23. I say go with the recreate, just make sure your diet is in check before you start anything. I think people feel their is a magic pill they take and the fat flies off, but it just isn't true.

    I actually had a guy the other night ask me what I did to lose weight, cut, whatever you wana call it. I told him, "diet, relentless, unwavering diet." His response was, "thats exactly what I didn't want to hear." I was a little thrown off by this, but I think is the general population's sentiment. Everyone wants the effect, but isn't willing to put in the time for the cause. -- Sorry to go off on a tangent.

    Use Recreate, i have had great results from it. Stack it with green tea extract and DCP. I also had great results on LR.

    I have never used Anabolic Pump, so I guess my question is the same as your's in regards to that sup.

    Pauly

  24. Pauly - Thanks for your input. Can you describe your experience with recreate a little for me?

    As far as diet goes - I have really cleaned it up lately. I believe that I have a good macro balance with very clean calories. I've dropped about 60 lbs over the last year and people at work keep wanting to know what my magic pill is as well. No one wants to work for results. Those are the people that drive me in the gym. Oh, and my girlfriend who told me I would never be able to look like some of the people on these boards because of my "genetics". **** that. I'm doing it.

    I'm just hoping to find something that will help me off this plateau I've hit..

  25. really just change things up for 4-6 weeks. that should break the plateau regardless of supplements.
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