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wtf should i do??

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Posted by: hansNfranz

well, over the past 6 months or so, i've made massive gains in both muscle mass and strength, but i've also packed on fat... too much in my opinion, and my six pack is slowly going away, even tho i do cardio 3 times a week and lift 5 days a week. I wanna lose fat, but dont wanna hinder my muscle mass gains, which seem to going awesome, and are just going up and up. what should i do??? thanks - Hans


Posted by: Var

Aside from the first few months you start training, it's nearly impossible to make significant muscle gains and lose fat at the same time. Most people do a bulking phase for a period of time to gain muscle followed by a cutting phase to lose fat. Diet is really the key to doing this, not cardio. You'll find a lot of info on this by searching the Nutrition forum.


Posted by: HoldDaMayo

diet diet diet... you need to clean up your diet... you are obviously consuming enough calories... but sounds like you aren't chosing the correct foods/serving sizes....


Posted by: vanity

don't lose more than 2 pounds a week. This will help minimize muscle loss.


Posted by: JerseyPaul

I'd say even more like 1 lb a week. I've had the same problem in the past. Losing weight, but losing too much muscle in the process. I've learned that the key is to not restrict too many calories, like borderline between cutting and maintainence calories, and to eat at least 1-1.25 grams per lb of current BW. If your six pack has just recently faded, sounds like you don't need to lose much.




Posted by: derekisdman

The first week or so of dieting many people will cut carbs, this will release a lot of water weight so I think more like 5 lbs the first week might be a reality.


Posted by: hansNfranz

Quote:
Originally posted by HoldDaMayo
diet diet diet... you need to clean up your diet... you are obviously consuming enough calories... but sounds like you aren't chosing the correct foods/serving sizes....
well, i wish all i had to do was clean up my diet... but i'm a health freak. i eat almost too cleanly. i wont eat any products with hydrognated oils, i dont eat butter or cream or any milk but skim, i havent eaten cake, cookies, or any kind of pastry thing in prolly 5 years or so, i'm a vegetarian... i pretty much live on whey protien shakes, egg whites, apples, muscle milk, and a little bit of bread. and my cheat meal is a peanut butter and jelly sandwhich with natural peanut butter and sugar free jelly. we'll see... i think i'm gonna up my cardio and cut carbs.


Posted by: vanity

either decide to lose fat or build muscle.

it's one or the other.


Posted by: HoldDaMayo

I'm amazed, my abs actually look better since i loosened up my serving size... I used to constrict more calories, now i just eat till im full... i don't eat crap, but i eat lots more than i probably need...


Posted by: JerseyPaul

Quote:
Originally posted by HoldDaMayo
I'm amazed, my abs actually look better since i loosened up my serving size... I used to constrict more calories, now i just eat till im full... i don't eat crap, but i eat lots more than i probably need...
The 1-test isn't hurting matters either.



Posted by: plouffe

hmm... that's a hard questions.. less calories, loose weight and mass.... um.. thermolgenics and cardio - I suggest







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