Dropping Fat, Gaining/Retaining Muscle
I've recently signed up on thedailyplate.com, to get a better idea of what I'm eating.
I'm looking to drop fat, but maintain my muslce mass, possibly add a bit more.
What should I be cutting back on?
According to the website, i'm taking in about 2800 calories a day, and burning around 2050. My carb intake is at 375g, protein at 149g, fat at 74g and sodium at a whopping 3904mg.
What do I need to cut back on to drop my bodyfat percentage?
can has help from smrat ppl pls? kthx.
Keep your calorie expenditure level higher than your calorie intake level. Lower your sodium. Drink more water. Do crossfit.
whats crossfit? I dont really have any extra time for more exercise, ive got mma training 3 nights a week and weight training/some cardio the other 3.
Run a lot and eat more fruit for snacks. To maintain muscle mass just use a low-weight/high-rep lifting scheme.
Swimming is actually great for both cardio and muscle toning, btdubbs.
This isnt rocket science. Up your protien to one gram per pound of weight. You need as much dietery fiber as you possibly can stomache. eat 2000 callories a day. Get almost all your callories from Fiber and Protien and you can losse fat without even working out.
Now if you want to build muscle while you burn fat, slightly up your caloric intake while doing weights or blitz workouts (such as crossfit) this will up yoour muscle mass while you also up your calories burned/ calorie intake ratio. Theres no magic pill. Theres no easy diet. It take hard work, dedication, blood sweat and tears. All those fucking cliche's and THEN some.
When I was losing weight for my fights, I don't eat anything junky, No white's (sugar, White Bread,rice) I cut down on the amount i ate. I ate usually fruit and fresh vegies during the day, and my a proper meal at night. And I would have a low fat protien shake a day. I lost like 8kgs and I didn't have much to loose to start with.
To cut back on your bodyfat percentage, replace some of your cardio workouts with resistance training. The more lean muscle mass you have, the more calories you burn at rest. If you just torch yourself with cardio you'll drop muscle and fat, which can eventually lead to bodyfat rebound.
Over what time period? 8 kilograms is a shitload for one week or something.
Originally Posted by PhilipOs