Want to get leaner while maintaining muscle...any help???

richirich_99 · 03-02-2004, 04:19 PM

Im an 18 year old male. I am fairly lean but i want to get even leaner. I am currently about 13% body fat. I want to get more definition and i want to a nice six pack. While i get leaner, i also want to maintain the muscle that i have. Any suggestions to help me get there? Thanks!

Rich

Vieope · 03-02-2004, 04:32 PM

Read a lot. It is gonna be really hard to put all the ideas in just one thread.

richirich_99 · 03-02-2004, 04:48 PM

I've been reading everything that i can find latey.

nikegurl · 03-02-2004, 04:52 PM

ok...then maybe a good starting point after reading would be for you to post your current meal plans - what you eat and when. after taking a look at that we can probably offer more help.

Vieope · 03-02-2004, 04:55 PM

Good idea

richirich_99 · 03-02-2004, 05:09 PM

This is my current meal plan-
Here is what i ate today:

8:00am-
3 Scrambled eggs with pepper
20oz of orange Juice

11:30am maybe noon:
Half of a turkey sandwich on sweet dark whole grain bread w/ mustard, lettuce, and tomato, and swiss cheese

3:00pm:
Other half of sandwich

Lift- cardio depending on schedule
Whey protien shake after workout

5:30 or 6:00
Salad with tomatos, chicken or tuna, sunflower seeds, and fat free italian dressing. about 16oz of skim milk

I also have been drinking about 3 liters or more of water each day. This is what i have ate today and what i plan to eat for dinner. This is roughly the same everyday. Thanks for the help!

Rich

nikegurl · 03-02-2004, 05:15 PM

how much do you weigh? that's hardly any food! have you added up the calories?

richirich_99 · 03-02-2004, 05:21 PM

I currently weigh about 135, sometime i get up to about 137 or 138 and as low as about 133.

nikegurl · 03-02-2004, 05:23 PM

why don't you leave your bodyfat where it is (13% isn't high) and concentrate on adding muscle instead of getting leaner.

you can't really cut until you have a solid base of muscle. just my opinion but i definitely think this would be a better option for you.

Vieope · 03-02-2004, 05:25 PM

It is hard to figure out like that how many calories you are taking in... Do you estimate what ?
Did you read the sticky here about "Cutting and Bulking" ?

richirich_99 · 03-02-2004, 05:29 PM

I feel that i have a fairly solid muscle base under me. I've been lifting for quite some time, but i want to start seeing more defintion and see my abs. I have some extra flab around my mid section. For my build, i feel that i am fairly build, but nothing great. But i will think about the idea of bulking first. Thanks for all your help! Any other suggestions would be great! I want to know as much as i can!

Rich

Vieope · 03-02-2004, 05:32 PM

You could start counting your calories and your macronutrients.

richirich_99 · 03-02-2004, 05:36 PM

macronutrients???

Vieope · 03-02-2004, 05:46 PM

Protein, fats, carbohydrates.

richirich_99 · 03-02-2004, 05:48 PM

oh ok! thanks!

Premo55 · 03-02-2004, 05:49 PM

Dude, gain some weight. 135 is barely anything unless you're 5'1" or 5'2"...that's just my advice

Peace.

Vieope · 03-02-2004, 05:49 PM

You are welcome.

richirich_99 · 03-02-2004, 05:54 PM

im about 5'5 maybe 5'6

aztecwolf · 03-02-2004, 08:18 PM

yeah i would gain some weight first, build more muscle and eventually you will become leaner

jaim91 · 03-05-2004, 05:45 PM

The 20oz of orange Juice may not be so beneficial. It reccomend getting the vitamin C from a real orange. The juice is loaded with sugars and carbs. If you can, always go for the fresh produce rather than fruit drinks/ juice.

03-02-2004, 04:19 PM	#1
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	Want to get leaner while maintaining muscle...any help??? Im an 18 year old male. I am fairly lean but i want to get even leaner. I am currently about 13% body fat. I want to get more definition and i want to a nice six pack. While i get leaner, i also want to maintain the muscle that i have. Any suggestions to help me get there? Thanks! Rich

03-02-2004, 04:52 PM	#4
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,641	ok...then maybe a good starting point after reading would be for you to post your current meal plans - what you eat and when. after taking a look at that we can probably offer more help. If you want to achieve things that others can't... You have to do things that others won't.

03-02-2004, 05:15 PM	#7
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,641	how much do you weigh? that's hardly any food! have you added up the calories? If you want to achieve things that others can't... You have to do things that others won't.

03-02-2004, 05:23 PM	#9
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,641	why don't you leave your bodyfat where it is (13% isn't high) and concentrate on adding muscle instead of getting leaner. you can't really cut until you have a solid base of muscle. just my opinion but i definitely think this would be a better option for you. If you want to achieve things that others can't... You have to do things that others won't.

03-02-2004, 05:49 PM	#16
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	Dude, gain some weight. 135 is barely anything unless you're 5'1" or 5'2"...that's just my advice Peace. T DOT O.

03-02-2004, 04:32 PM	#2
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	Read a lot. It is gonna be really hard to put all the ideas in just one thread.

03-02-2004, 04:48 PM	#3
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	I've been reading everything that i can find latey.

03-02-2004, 04:55 PM	#5
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	Good idea

03-02-2004, 05:09 PM	#6
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	This is my current meal plan- Here is what i ate today: 8:00am- 3 Scrambled eggs with pepper 20oz of orange Juice 11:30am maybe noon: Half of a turkey sandwich on sweet dark whole grain bread w/ mustard, lettuce, and tomato, and swiss cheese 3:00pm: Other half of sandwich Lift- cardio depending on schedule Whey protien shake after workout 5:30 or 6:00 Salad with tomatos, chicken or tuna, sunflower seeds, and fat free italian dressing. about 16oz of skim milk I also have been drinking about 3 liters or more of water each day. This is what i have ate today and what i plan to eat for dinner. This is roughly the same everyday. Thanks for the help! Rich

03-02-2004, 05:21 PM	#8
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	I currently weigh about 135, sometime i get up to about 137 or 138 and as low as about 133.

03-02-2004, 05:25 PM	#10
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	It is hard to figure out like that how many calories you are taking in... Do you estimate what ? Did you read the sticky here about "Cutting and Bulking" ?

03-02-2004, 05:29 PM	#11
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	I feel that i have a fairly solid muscle base under me. I've been lifting for quite some time, but i want to start seeing more defintion and see my abs. I have some extra flab around my mid section. For my build, i feel that i am fairly build, but nothing great. But i will think about the idea of bulking first. Thanks for all your help! Any other suggestions would be great! I want to know as much as i can! Rich

03-02-2004, 05:32 PM	#12
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	You could start counting your calories and your macronutrients.

03-02-2004, 05:36 PM	#13
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	macronutrients???

03-02-2004, 05:46 PM	#14
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	Protein, fats, carbohydrates.

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03-02-2004, 05:48 PM	#15
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	oh ok! thanks!

03-02-2004, 05:54 PM	#18
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	im about 5'5 maybe 5'6

03-02-2004, 08:18 PM	#19
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	yeah i would gain some weight first, build more muscle and eventually you will become leaner

03-05-2004, 05:45 PM	#20
jaim91 Ms. Olympia Join Date: Feb 2004 Location: Canada Posts: 1,484 Photos: 16	The 20oz of orange Juice may not be so beneficial. It reccomend getting the vitamin C from a real orange. The juice is loaded with sugars and carbs. If you can, always go for the fresh produce rather than fruit drinks/ juice.