Thread: Increase strength, lose fat, keep muscle. At the same time?

Nope.

Originally Posted by Emperor

Nope.

Nope II

Kenny Croxdale

Originally Posted by Floriante

I have been body building for 6 months and i gained noticable amounts of muscle. By %70-85 1RM with 8-12 reps of 3 sets 2 times a day (full body)

But now i want to lose some fat without losing muscle. Im planning to follow this routine:

1) Eat 2000 calories each day with 2x protein per body kg

2) Cycling 1 hour each day.

3) %90+ 1RM with 1-3 reps of sets full body workouts twice a week.

Do you believe that im going to keep muscle and also increase strength with this program? And lose weight?

there is nothing miraculous about the number 2,000 in terms of calories. depending on the activity level of the person, if they are male/female and how much fat free mass they have 2k cals can be too much or not even close to being enough.

I know girls at 5'2 and 110 lbs that eat 2k cals diets with ripped abs. myself at 6'0 almost 250lbs I'd fall over flat on my face if I only at that many cals a day, I easily need double that.

a better method would be to determine the amount of fat free mass that you have and multiple that by 15 and start out consuming that many cals. eat to feed your muscles not the fat. 2 people at the same body weight but one at 10% bf and another at 25% require totally different diets and macros in their diet, etc.

@Kenny and Emperor:

Why not?

@LAM

I always lose weight very fast with a 2000 calories diet...

your weight training could use a total revamp.

carb cycling is golden when it comes to fat loss.

what are you stats?

What stats?

Originally Posted by Floriante

What stats?

age
weight
height
body fat
years training

i am 5 feet 9 inches 192 lbs and with the amount of exercise i do it takes 2900 calories a day just for maintenance. the calorie count you mentioned might help you lose weight but you will also lose a certain amount of muscle. post your height, weight, amount of exercise and diet and the more experienced guys on here can give you better advice.

Originally Posted by Floriante

@Kenny and Emperor:

Why not?

What makes you think that all of your weight loss will only be body fat?

@LAM

Originally Posted by Floriante

I always lose weight very fast with a 2000 calories diet...

Lose Weight Fast

Quick weight loss depletes a greater percentage of muscle mass along with it.

For that matter, any weight loss is usually going to reduce you muscle mass.

How much muscle mass you lose is dependent on a varitey of factors.

Weight Classes

Weight class exist for a reason.

A lighter individual is usually going to have less muscle mass than a heavier lifter and vise versa.

Personal Perspective

I've lifted in the 132, 148, 165, 181, 198, and 220 lb weight classes. I have gained and cut weight.

I can tell you that when you gain weight, you going to gain muscle. You strength will go up with weight gain.

When you cut weight, you are going to lose muscle. You stdrength will drop with weight loss.

"Couch Potatoes?\"

An article years ago, went into how "Couch Potatoes" increase muscle mass by doing nothing but eating and watching TV all day long.

Now that bad news. Only 20% of the weight they gained was muscle. The other 80% of the weight they gained was body fat.

Not a very good trade.

Losing Weight

The same percentages appear to be true for weight loss. Approximately, 20% of weight loss will be muscle mass, 80% will be body fat.

The percengate of muscle mass you lose depends on a variety of factors.

Kenny Croxdale

Originally Posted by so1970

i am 5 feet 9 inches 192 lbs and with the amount of exercise i do it takes 2900 calories a day just for maintenance. the calorie count you mentioned might help you lose weight but you will also lose a certain amount of muscle. post your height, weight, amount of exercise and diet and the more experienced guys on here can give you better advice.

If 2900 is your maintenance then 2000 is a hell of a drop if you are focusing on keeping as much muscle as possible throughout your cut. You are talking about cutting your intake by 31%.

i was replying to the op, im not cutting i was just using my calorie stats as an example. sorry for the confusion.

Hi everyone
Fat lose and gain weight this is too difficult for everyone but strong hard work will give you a better result.Fresh fruits and vegetables are helpful for gain weight.Running,swimming,rope jump,walk these cardio are best way for lose weight.

^ Thanks for clearing that all up Vinny!

Originally Posted by LAM

there is nothing miraculous about the number 2,000 in terms of calories. depending on the activity level of the person, if they are male/female and how much fat free mass they have 2k cals can be too much or not even close to being enough.

I know girls at 5'2 and 110 lbs that eat 2k cals diets with ripped abs. myself at 6'0 almost 250lbs I'd fall over flat on my face if I only at that many cals a day, I easily need double that.

If you want to know how to build muscle quickly, a better method would be to determine the amount of fat free mass that you have and multiple that by 15 and start out consuming that many cals. eat to feed your muscles not the fat. 2 people at the same body weight but one at 10% bf and another at 25% require totally different diets and macros in their diet, etc.

I have the same doubt.

Originally Posted by Vinny_5526

Hi everyone
Fat lose and gain weight this is too difficult for everyone but strong hard work will give you a better result.Fresh fruits and vegetables are helpful for gain weight.Running,swimming,rope jump,walk these cardio are best way for lose weight.

Gold Coast Swimming Pools