Lose bodyfat, not weight

[Maddux]

Hi, I'm looking to conserve or "maintain" my muscle mass as best I can, basically I want to lose bodyfat, not weight. I'm 6'0, 180 lbs, lift weights about 4 times a week since I haven't been doing cardio since I'm afraid I'll lose muscle mass. I've been doing this plan for about 7 weeks and have seen my weight stay the same as I have wanted, and have lost relatively no size. One flaw I have noticed though is that I've become much weaker in the gym with the weights, but just by eating like this I have seen tremendous results with my body transformation, this is the same food I eat everyday along with lots of water and Animal Pak vitamins. I only take the last whey shake if I workout on that particular day. I usually get anywhere from 1800-2000 calories a day, 50-55 g/fat, 140-150 carbs, and 195-230 g/protein a day. Again, I'm trying to lose bodyfat not weight. So my questions are do I need to up my calories and/or protein? Add cardio? Get a thermogenic fat burner of any kind? Let me know anything I can improve, thanks.

Breakfast
Whey Shake w/ Fat Free Milk
Oatmeal w/ Peanut Butter

Mid-Morning Snack
Syntha-6 w/ Fat Free Milk

Lunch
Chicken or Tuna w/ Ramen noodles or Vegetables

Mid-Afternoon Snack
Syntha-6 w/ Fat Free Milk

Dinner
Chicken or Tuna w/ Ramen noodles or Vegetables

Last Meal
Whey Shake w/ Fat Free Milk
Casein Shake w/ water

1800-2000 calories a day
50-55 g/fat a day
140-150 carbs a day
195-230 g/protein a day

[Brrcats]

If you are looking to lose weight I would definitely say toss 3 days of cardio in there with your lifting.

if you maintain your lifting and protein intake i dont think you'll lose muscle, you just wouldnt gain it as quickly but you'll definitely lose the body fat.

your body size and diet are pretty much exactly what I'm doing, I still have just that little bit on the lower abs to lose. I'm sure a few weeks of cardio would do it.

[onetiredkris]

i think your taking the protien shakes a little overboard.. you have 5 shakes and 2 meals (didnt include the oatmeal\pb)

some suggested changes:

Right when you wake up: Whey Shake w/ Fat Free Milk

Breakfast about an hour after your wakeup shake
Oatmeal w/ Peanut Butter + 6-8 eggs with 2 yolks

Mid-Morning Snack
Syntha-6 w/ Fat Free Milk cut the milk, just use water

Lunch
Chicken or Tuna w/ Ramen noodles or Vegetables cut the ramen and add a whole wheat pasta or brown rice, switch the 'or vegetables' to 'AND vegetables'

Mid-Afternoon Snack
Syntha-6 w/ Fat Free Milkwater again

Dinner
Chicken or Tuna w/ Ramen noodles or Vegetables same thing cut ramen add whole wheat carbs/ always eat veggies too

Last Meal
Whey Shake w/ Fat Free Milk again the water issue
Casein Shake w/ water


if it was me and i was cutting down i would cut the milk out. but thats up to you.

also you didnt list when you work out and your pre/ post work out nutrition

[RoaringMad Mac]

Good call kris

[Tough old man]

Hi, I'm looking to conserve or "maintain" my muscle mass as best I can, basically I want to lose bodyfat, not weight. I'm 6'0, 180 lbs, lift weights about 4 times a week since I haven't been doing cardio since I'm afraid I'll lose muscle mass. I've been doing this plan for about 7 weeks and have seen my weight stay the same as I have wanted, and have lost relatively no size. One flaw I have noticed though is that I've become much weaker in the gym with the weights, but just by eating like this I have seen tremendous results with my body transformation, this is the same food I eat everyday along with lots of water and Animal Pak vitamins. I only take the last whey shake if I workout on that particular day. I usually get anywhere from 1800-2000 calories a day, 50-55 g/fat, 140-150 carbs, and 195-230 g/protein a day. Again, I'm trying to lose bodyfat not weight. So my questions are do I need to up my calories and/or protein? Add cardio? Get a thermogenic fat burner of any kind? Let me know anything I can improve, thanks.

Breakfast
Whey Shake w/ Fat Free Milk
Oatmeal w/ Peanut Butter

Mid-Morning Snack
Syntha-6 w/ Fat Free Milk

Lunch
Chicken or Tuna w/ Ramen noodles or Vegetables

Mid-Afternoon Snack
Syntha-6 w/ Fat Free Milk

Dinner
Chicken or Tuna w/ Ramen noodles or Vegetables

Last Meal
Whey Shake w/ Fat Free Milk
Casein Shake w/ water

1800-2000 calories a day
50-55 g/fat a day
140-150 carbs a day
195-230 g/protein a dayTo preserve muscle I prefer to keep the calories up and let cardio and training take care of the Bodyfat...If not enough calories your going to lose LBM as well as fat..

If your going to take in that many shakes, I would also add in some whole foods with them..1800-2000 calories is to low to maintain your size..I'd bump that to at least 2500 and again use cardio to reduce the B/F

Also what is with everyone and these Ramen noodles..Has anyone heard of Oats, Brown Rice, Yams or Sweet Potato..Then onto the fat free milk..Whether it is whole milk or fat free milk it contains lactose which is milk sugar...Not a wise choice...Try water in those shakes and again add more whole foods in.

[The Loaf]

again, I keep seeing this on this board, and want to know why is milk a bad thing? why is lactose a bad thing?

also, the reason that protein (i.e., muscle mass) gets broken down due to exercise is because you burn through your sugar, and as a result your body breaks protein down to make sugar.

if you take in simple carbs before a workout, this can be avoided. if you stay mostly aerobic during your cardio, this can be avoided.

[onetiredkris]

again, I keep seeing this on this board, and want to know why is milk a bad thing? why is lactose a bad thing?

also, the reason that protein (i.e., muscle mass) gets broken down due to exercise is because you burn through your sugar, and as a result your body breaks protein down to make sugar.

if you take in simple carbs before a workout, this can be avoided. if you stay mostly aerobic during your cardio, this can be avoided.

i dont think milk is bad. i just really dont believe its a good idea while cutting. i used to drink a gallon of milk every two days, and once i cut that out of the picture i lost a significant amount of weight. and i also told him it was optional if he really liked milk, but once again not optimal.

[Tough old man]

again, I keep seeing this on this board, and want to know why is milk a bad thing? why is lactose a bad thing?

also, the reason that protein (i.e., muscle mass) gets broken down due to exercise is because you burn through your sugar, and as a result your body breaks protein down to make sugar.

if you take in simple carbs before a workout, this can be avoided. if you stay mostly aerobic during your cardio, this can be avoided.SO YOU THINK HAVING MILK 4 TIMES A DAY IS GOOD ON A CUT..?

I LOVE MILK AS MUCH AS THE NEXT PERSON BUT WHEN I CUT ALL SUGARS ARE A NO NO FOR ME..I'LL STICK TO HIGH PROTEIN, MEDIUM AMOUNTS OF EFA'S AND A LITTLE BIT OF LOW GLY CARBS..PREFERRABLY BEFORE A W/O AND POST W/O...JMO

[Maddux]

I workout anywhere from 6 PM to 11 PM, (my work hours are bad), so by that time of day I've already eaten 5 meals during the day. I wait to take meal 6 after my workout though, I never really eat anything before I workout, which has been bad because some days I struggle from low energy when I hit the gym. So I guess I don't have any pre-workout nutrition and for post-workout it's the whey and casein shakes together. The reason I do ramen noodles is because that's all I can really get from overseas on base, and the milk is just to add some protein and calories to my diet. I like the Syntha-6 because it's got 5 grams of fiber per serving, I will probably take a regular whey with water after the Syntha-6 is gone.

[Tough old man]

I workout anywhere from 6 PM to 11 PM, (my work hours are bad), so by that time of day I've already eaten 5 meals during the day. I wait to take meal 6 after my workout though, I never really eat anything before I workout, which has been bad because some days I struggle from low energy when I hit the gym. So I guess I don't have any pre-workout nutrition and for post-workout it's the whey and casein shakes together. The reason I do ramen noodles is because that's all I can really get from overseas on base, and the milk is just to add some protein and calories to my diet. I like the Syntha-6 because it's got 5 grams of fiber per serving, I will probably take a regular whey with water after the Syntha-6 is gone.Read the below about milk and tell me if you might be better off with or without it..

http://www.mercola.com/article/milk/no_milk.htm

Eat more egg whites, white fish, breast chicken ect for protein and add in some ex virgin olive oil to the shakes for good EFA's and extra calories if needed..

[The Loaf]

SO YOU THINK HAVING MILK 4 TIMES A DAY IS GOOD ON A CUT..?

I LOVE MILK AS MUCH AS THE NEXT PERSON BUT WHEN I CUT ALL SUGARS ARE A NO NO FOR ME..I'LL STICK TO HIGH PROTEIN, MEDIUM AMOUNTS OF EFA'S AND A LITTLE BIT OF LOW GLY CARBS..PREFERRABLY BEFORE A W/O AND POST W/O...JMO

first of all, "cutting" and "bulking" don't need to be mutually exclusive. I've dropped body fat and put on mass these last 4 months. people need to stop thinking along bodybuilding terms and realize that fitness doesn't exist in a vacuum.

"all sugars are out" is another way of thinking that needs to be re-tooled around here. cutting anything out of your diet makes no sense. every macro- and micro-nutrient has a purpose. removing carbs from a diet is nonsense.

carbs are our primary source of energy. simple sugars digest quicker than complex carbs, making them more appropriate before a workout than anything else.

high fiber, low GI carbs take longer to breakdown. they aren't as readilly available as, say, white grains or fruit.

then again, i've been repeating this on the board for a year. i might as well be talking to myself.

[omaha16859]

then again, i've been repeating this on the board for a year. i might as well be talking to myself.:banghead::hysterical:

[Tough old man]

carbs are our primary source of energy. simple sugars digest quicker than complex carbs, making them more appropriate before a workout than anything else.
.I agree with all of the above but also know that without carbs the body will use Fats for energy..I'm a huge Dave Palumbo fan and like him believe the body could go without carbs forever...

Just wish I could take my own advice, but love my beer (1-2 times a week) so much that after drinking it the next day find myself loading up on carbs and sweets which keeps me from losing the B/F I need to..

[DaveM]

Interesting article about milk.
I can't stop drinking it though, and during the offseason, it goes into EVERY shake I mix - and I use whole milk, not skim.
If you're lucky enough (and I'm not) to live near an organic dairy farm (northern Cali), get fresh milk that hasn't been all F-ed up with preservatives. It's a little thick and not very 'white,' but as Tough pointed out, it's better than the watered down, chemically processed stuff we get in the grocery store.

[Tough old man]

Interesting article about milk.
I can't stop drinking it though, and during the offseason, it goes into EVERY shake I mix - and I use whole milk, not skim.
If you're lucky enough (and I'm not) to live near an organic dairy farm (northern Cali), get fresh milk that hasn't been all F-ed up with preservatives. It's a little thick and not very 'white,' but as Tough pointed out, it's better than the watered down, chemically processed stuff we get in the grocery store.Hey I'm for all the milk you want to drink during off season..Hell I had 3 lg glasses of milk yesterday but today I start a cut for the next two week prime and will stay away from all milk as it's just not for me when cutting..


T.O.M

[Ronnie Rowland]

Loaf, milk is high GI and full of sugar-hence making it a poor choice on a cutting cycle. Many are allergic to milk in that it makes them hold water. I tend to be one of those people. And too much milk before training can cause blood sugar to crash. A little milk before training is okay given a low gi carb like oatmeal is addded to lower the total GI efffect of the milk.

Yes, you can still get pretty cut drinking milk when everything else is in check, but its best to avoid most dairy when trying to get ripped.

TOM, In regards to Palumbo and his theories of not needing carbs forever, I would have to strongly disagree. Dave has experience and some brilliant ideas but the body/brain needs carbs during the off-season for energy/nutrients/metabolism/muscle growth/libido/regularity.

Staying in ketosis long term is hazardous to ones health and it makes you feel bad, even when the body is using keytones for energy. Keep in mind that Dave was said to have taken a ton of GH when he competed. I've met him and my first impression was that he was on mega doses of GH/anabolics. Most ex-competitors are not going to go public with the high dosages they really used to get big/cut because they would be looked down upon by some and lose their credibility. This would make it hard to sell supplements,books, personal training, etc. BIG DAVE WAS KNOWN FOR EATING FAST FOOD EVERY DAY!! Again, Dave has some brilliant ideas but I will have to disagree with him on this one.;)

[pou63]

8ounces of milk has ~12g of sugar. Thats not really all too much and to say that milk should not be drank when trying to lose weight is a bit extreme. Yes its true if you want to cut out all the sugar in your diet but 12g is nothing and the nutrients and amino acids that are only found in milk is greater than the cost of such a small cheat.

Wear your milk mustaches proud gentlemen

[Ronnie Rowland]

8ounces of milk has ~12g of sugar. Thats not really all too much and to say that milk should not be drank when trying to lose weight is a bit extreme. Yes its true if you want to cut out all the sugar in your diet but 12g is nothing and the nutrients and amino acids that are only found in milk is greater than the cost of such a small cheat.

Wear your milk mustaches proud gentlemen

Total carbs and the total GI effect counts as well. I think a big problem with over doing milk is that it's hard for many to digest and causes one to bloat. I for one would cut out all milk if entering a competition. Some can drink milk in moderation during the off-season and do okay. And some milk can be consumed when just trying to lose body fat. Nothing is set in stone due to varying metabolisms. Also keep in mind that pure table sugar has a lower GI effect than many carb sources.

[spongebob819]

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This IP range is known as the biggest spammers of the world. Congrats, we should give you a medal...or a cookie.

[RoaringMad Mac]

I don't have the time right now to read through this but I am hoping this is not some spam site trying to sell something. I will look at it more when I get to work.

[EMOYENO]

Question: don't want to hi-jack this thread, but why everytime I start doing a strict diet I feel super extremely cold?????? Will anyone answer this question?

[kickboy]

Not sure what the cause is but here is something that happens to me. When my body fat is low (below 10%) sometimes I get cold when I eat. When I’m that lean I get pretty hungry between meals and right after I eat all the blood rushes to the tummy to digest the food pulling it (the blood) away from my extremities which makes me chilly. When I am very lean I will often put on a long sleeve shirt for a little while right after I eat.

[SouthernIllinois]

sorry for the late post but i think this goes back to LOAFs comment. keep your simple sugars up during/post workout and dont worry about losing your muscle mass. Your supposed to have a good 20g of protein in your digestive tract when you get ready to lift... on your way to the gym take 1 scoop of vanilla ice cream protein and mix it in orange juice - protein for muscle mass and simple sugars for muscle break down plus the sugar adds to your short term energy. Not to mention it tastes like a dreamsicle or however you spell it. if your taking somethin for vasodilation just make sure you take it about 30 minutes before your take your simple sugars/protein