losing fat without losing muscle

Hutchym8 · 06-12-2009, 08:58 PM

im curently training 4-5 days a week in the weight room and doing cardio probly atlest 3-4 times a week also.. any suggestions on the best kind of cardio for striping my body fat with out loosin my muslce.. like shorter sprint training or longer runing training.
i know diet is massive, my diets prety clean during the week but on weekends when im drunk or hungova i let my self down.... im only human.
any help gladly apprecitiated

Hutchym8 · 06-12-2009, 09:15 PM

iv also heard running first thing in the morning or after weight training is the best times for burning fat.. is that detremental to the weight session iv just done??

gtbmed · 06-13-2009, 08:09 AM

Not sure about the answer to your question, but I do know that alcohol will only get in the way of your progress.

m11 · 06-13-2009, 10:27 AM

Got Built? » How to do Cardio if you MUST!

SJ69 · 06-13-2009, 10:33 AM

Quote:

Originally Posted by gtbmed

Not sure about the answer to your question, but I do know that alcohol will only get in the way of your progress.

Yeah, but you got to live a little also. He knows the six pack won't help with the six pac, I know plenty of people who party on the weekends and stay in top shape. Some of those NFL players party like crazy and are still built like bodybuilders.

I'm not sure about the best cardio approach, you may want to try to make some of your lifting routines into cardio routines via super sets and less rest time between sets.
The Ultimate diet 2.0 (U.D 2.0) is supposed to help with burning fat while gaining or holding muscle, but it is very structured.

**Built** · 06-13-2009, 11:18 AM

Run a modest deficit, train short and heavy, consume sufficient protein and fat but insufficient calories.

When you get lean enough, UD2.0 and or "daredevils" (link in my sig)

david100proof · 06-13-2009, 11:32 AM

IS it not true that if u r fat say 22% on up wont u burn the fat before you will burn the muscle

**Built** · 06-13-2009, 02:33 PM

When you're fat you'll tend to lose fat easily without dropping much, if any, muscle. As you lean out, muscle loss becomes an increasing concern.

rahaas · 06-13-2009, 05:06 PM

Quote:

Originally Posted by SJ69

Some of those NFL players party like crazy and are still built like bodybuilders.

pro's got to be pro's because they have outstanding genetics. They can get away with much more than the rest of us.

T_man · 06-13-2009, 05:32 PM

Quote:

Originally Posted by rahaas

pro's got to be pro's because they have outstanding genetics. They can get away with much more than the rest of us.

dont play the genetics card rahaas lol you know know very well if me or you could play football as well as they could we could still party and be in great shape lol

genetics is a scapegoat

rahaas · 06-13-2009, 06:02 PM

LOL! genetics: Natures way of saying "You the man" or "fuck, you've been screwed and your existence is going to be a long painful one"

T_man · 06-13-2009, 07:54 PM

if you're competing at the top level where very small differences make a big difference, then yes, genetics do play a key role

but otherwise, with the similar routines, nutririon and stuff most people can party as hard as football players.

if you had a personal nutritionist, trainer etc to cater to your needs even the person with the "worst" genetics could still get away with partying on weekends and still be in great shape

Hutchym8 · 06-13-2009, 08:07 PM

im 25 im in prety gd shape.. im not guna stay at home an hybernate and not let the ladys enjoy wat i work for

i work hard durin the week and play harder on the weekend.... i just know that its guna make me work harder durin the week so it doesnt cost me to much... stil no real anser on wats the best cardio il just keep doin wat im doin and keep mixn it up then

gtbmed · 06-14-2009, 12:25 AM

I never said "don't consume alcohol". I simply said it will only get in the way of your progress. Of course how much you drink will probably relate to how much it hinders your progress. Still, I don't think even a few nights of partying per week could be considered a good thing.

Hoglander · 06-14-2009, 01:01 AM

Gaining muscle equals gaining fat. Losing fat equals losing muscles. Ratios vary per the individual. For me I use the fast loss of strength as the clue to clue me I'm pushing loss of fat to hard.

Alcohol equals empty calories. The less calories you give yourself the more you fuck yourself with empty calories.

Limiting calories means limit alcohol. Because they are empty calories you need to limit them more. Do the math.

IMHO

Hutchym8 · 06-14-2009, 01:10 AM

i usaly go out n drink only 1 night a week, that aint the prob.. im just guna hav to clean my diet up massivly i think cuz i dont think i can realy push any harder than wat im doin with out burning out

Hoglander · 06-14-2009, 01:26 AM

On the bright side of things you can jerk off as much as you like, battler.

T_man · 06-14-2009, 06:51 AM

Quote:

Originally Posted by Hoglander

On the bright side of things you can jerk off as much as you like, battler.

Straight after masturbation test levels are decreased slightly and also DHT levels.
Over time, "jerking off as much as you like" may lead to a significantly lower amount of muscle mass and more fat mass due to this continual reduction in DHT & Test post wank-out

Kevsworld · 06-14-2009, 07:21 AM

You need to get an idea of your caloric intake; that's first.

Fasted cardio (before breakfast) causes your body to tap into its fat resources more quickly. But it can be catabolic (muscle-wasting), especially if you are too intense. I would not recommend it if you are an ectomorph (already naturally lean). If you decide to try it you may want to supplement Yohimbine HCL (look up "Yohimbe HCL" on my blog for more info).

SJ69 · 06-14-2009, 07:33 AM

Quote:

Originally Posted by Hutchym8

i... stil no real anser on wats the best cardio il just keep doin wat im doin and keep mixn it up then

Try HIIT on the days you're not liftin', keep liftin heavy, esp compound movements and on your lighter days buzz through your workout with supersets and limited rest times.
Lite Beer is only around 100 Cal's each, if drink 10 of them once a week and throw in a protein shake it's no worse than eating a Big Mac value meal.

Hoglander · 06-15-2009, 09:45 PM

Quote:

Originally Posted by T_man

Straight after masturbation test levels are decreased slightly and also DHT levels.
Over time, "jerking off as much as you like" may lead to a significantly lower amount of muscle mass and more fat mass due to this continual reduction in DHT & Test post wank-out

At best there are conflicting studies. There may be slight increases in estrogen for a short time after male orgasm I'll give you that. Interestingly after female orgasm there is an increase in testosterone. Nature evens things out. It's a beautiful thing.

Hutchym8 · 06-16-2009, 06:18 AM

cheers fellas for the advice il take it on board

**Merkaba** · 06-16-2009, 09:46 PM

Don't try to exercise off the weight. Thats the key.

**Built** · 06-16-2009, 09:54 PM

Hmmm... so I should probably arrange for hubby to be available during my post-workout "anabolic window"... noted.

Hecman104 · 06-18-2009, 12:52 AM

this has also been a problem for me.. i gain muscle relatively quick but losing the fat and maintaining the muscle can be a bit frustrating.. lately i've been doing circuit training with heavy weights..

Hutchym8 · 06-18-2009, 05:48 AM

i dont hav to wory bout cardio much now... broke my foot at work yestdy avo.... looks like its guna force me to go crazy and b a nazi on my diet now... refuse to stop pumpin weights was a strugle doin a delt workout today but still managed a monster 1

eppagala · 06-18-2009, 01:52 PM

First of all find the right time for you when is the best time to do cardio.

In other words, when are you feeling great in the morning or in the afternoon.

most people say running without food in the morning is good. ok that's correct. And it depends into individuals. but one thing you must do know is to eat 1 and 1/2 hour before you run. because if your body have nothing to burn it will burn your muscle. Bodyuilders worst nightmare. JUSt say bye bye muscle.

06-12-2009, 08:58 PM	#1
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	losing fat without losing muscle im curently training 4-5 days a week in the weight room and doing cardio probly atlest 3-4 times a week also.. any suggestions on the best kind of cardio for striping my body fat with out loosin my muslce.. like shorter sprint training or longer runing training. i know diet is massive, my diets prety clean during the week but on weekends when im drunk or hungova i let my self down.... im only human. any help gladly apprecitiated

06-13-2009, 08:09 AM	#3
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Not sure about the answer to your question, but I do know that alcohol will only get in the way of your progress. gtbmed's strength journal

06-13-2009, 10:27 AM	#4
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Got Built? » How to do Cardio if you MUST! Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-13-2009, 11:18 AM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Run a modest deficit, train short and heavy, consume sufficient protein and fat but insufficient calories. When you get lean enough, UD2.0 and or "daredevils" (link in my sig) Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-13-2009, 11:32 AM	#7
david100proof Registered User Join Date: Aug 2008 Location: KANSAS Posts: 45	fat IS it not true that if u r fat say 22% on up wont u burn the fat before you will burn the muscle

06-12-2009, 09:15 PM	#2
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	iv also heard running first thing in the morning or after weight training is the best times for burning fat.. is that detremental to the weight session iv just done??

06-13-2009, 02:33 PM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	When you're fat you'll tend to lose fat easily without dropping much, if any, muscle. As you lean out, muscle loss becomes an increasing concern. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-13-2009, 06:02 PM	#11
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	LOL! genetics: Natures way of saying "You the man" or "fuck, you've been screwed and your existence is going to be a long painful one" *No trees were killed in the sending of this message. However a large number of electrons were terribly inconvenienced.*

06-13-2009, 07:54 PM	#12
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,244 Photos: 1	if you're competing at the top level where very small differences make a big difference, then yes, genetics do play a key role but otherwise, with the similar routines, nutririon and stuff most people can party as hard as football players. if you had a personal nutritionist, trainer etc to cater to your needs even the person with the "worst" genetics could still get away with partying on weekends and still be in great shape Cheat on your girlfriend, not on your meal.

06-13-2009, 08:07 PM	#13
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	im 25 im in prety gd shape.. im not guna stay at home an hybernate and not let the ladys enjoy wat i work for i work hard durin the week and play harder on the weekend.... i just know that its guna make me work harder durin the week so it doesnt cost me to much... stil no real anser on wats the best cardio il just keep doin wat im doin and keep mixn it up then

06-14-2009, 12:25 AM	#14
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	I never said "don't consume alcohol". I simply said it will only get in the way of your progress. Of course how much you drink will probably relate to how much it hinders your progress. Still, I don't think even a few nights of partying per week could be considered a good thing. gtbmed's strength journal

06-14-2009, 01:01 AM	#15
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,498 Photos: 10	Gaining muscle equals gaining fat. Losing fat equals losing muscles. Ratios vary per the individual. For me I use the fast loss of strength as the clue to clue me I'm pushing loss of fat to hard. Alcohol equals empty calories. The less calories you give yourself the more you fuck yourself with empty calories. Limiting calories means limit alcohol. Because they are empty calories you need to limit them more. Do the math. IMHO

06-14-2009, 01:10 AM	#16
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	i usaly go out n drink only 1 night a week, that aint the prob.. im just guna hav to clean my diet up massivly i think cuz i dont think i can realy push any harder than wat im doin with out burning out

06-14-2009, 01:26 AM	#17
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,498 Photos: 10	On the bright side of things you can jerk off as much as you like, battler.

06-14-2009, 07:21 AM	#19
Kevsworld Registered User Join Date: Apr 2009 Location: Manila, Philippines Posts: 93	You need to get an idea of your caloric intake; that's first. Fasted cardio (before breakfast) causes your body to tap into its fat resources more quickly. But it can be catabolic (muscle-wasting), especially if you are too intense. I would not recommend it if you are an ectomorph (already naturally lean). If you decide to try it you may want to supplement Yohimbine HCL (look up "Yohimbe HCL" on my blog for more info). Kevin StrongandFit.net

06-16-2009, 06:18 AM	#22
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	cheers fellas for the advice il take it on board

06-16-2009, 09:46 PM	#23
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	Don't try to exercise off the weight. Thats the key. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

06-16-2009, 09:54 PM	#24
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Hmmm... so I should probably arrange for hubby to be available during my post-workout "anabolic window"... noted. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-18-2009, 12:52 AM	#25
Hecman104 Registered User Join Date: Jun 2009 Location: New York, US Posts: 1	this has also been a problem for me.. i gain muscle relatively quick but losing the fat and maintaining the muscle can be a bit frustrating.. lately i've been doing circuit training with heavy weights.. Hardgainers Gain Muscle Faster By Following These Simple Bodybuilding Rules - The Struggle Stops Today

06-18-2009, 05:48 AM	#26
Hutchym8 Registered User Join Date: Apr 2009 Location: Radelaide South Australia Posts: 10	i dont hav to wory bout cardio much now... broke my foot at work yestdy avo.... looks like its guna force me to go crazy and b a nazi on my diet now... refuse to stop pumpin weights was a strugle doin a delt workout today but still managed a monster 1

06-18-2009, 01:52 PM	#27
eppagala Registered User Join Date: Jun 2009 Location: Hawaii Posts: 10	First of all find the right time for you when is the best time to do cardio. In other words, when are you feeling great in the morning or in the afternoon. most people say running without food in the morning is good. ok that's correct. And it depends into individuals. but one thing you must do know is to eat 1 and 1/2 hour before you run. because if your body have nothing to burn it will burn your muscle. Bodyuilders worst nightmare. JUSt say bye bye muscle.

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