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View Full Version : maintaining weight and losing bodyfat ?



tpk
09-26-2002, 08:57 AM
hi there

i need to pick u're knowledgable brains for this. i have never had a BF test but i guess i am around 20%.

my question is : is it possible to maitain a weight and lose BF whilst weightlifting. I do a 3 day split taking 1 day off in between routines and eating 2000 - 2200 cals a day which i believe is below my maintenance, i weight 205 lbs and am 5'8" tall.

i ask this question because the mirror tells me i am doin ok but i dropped from 200 lb to 194 lb when i started lifting , but then went back up to 205 lb but look better than i did initially. Basically is it possible to gain muscle and drop BF at a rate where your weight stays the same ????

i suppose the real way to tell is to get a BF test every couple of months or so but to date haven't ever had one.

what do y'all think about my situation ?

thanx in advance !

Puttn
09-26-2002, 09:17 AM
well personally i was gaining when i wasnt at school and i was lifting this summer but now im at college my strenght is going up and my bodyweight is pretty much plateud... i think its cuz of lack of carbs ... and a lil lower calories than usual... but yes its possible i eat around 300-330 grams of protein i get aprox 25-35 grams of fat and rest are carbs ... i even drink beer but i save carb calories for when i drink...

Shao-LiN
09-26-2002, 11:23 AM
I'd suggest eating more fat, Puttn. Not sure of your daily caloric intake, but that looks like it would be below 15-20% of your daily requirement which I think is essential if you're bulking, or even cutting for that matter.

In any event, yes it is possible to maintain weight and lose body fat. Muscle weighs more than body fat...the mirror is a better test than the scale is.

Puttn
09-27-2002, 07:04 AM
shao-lin... i do 40 % protein 40% carbs 20% fat

Yanick
09-27-2002, 08:13 AM
Originally posted by Puttn
shao-lin... i do 40 % protein 40% carbs 20% fat

You're math is a little off my friend.

40/40/20 P/C/F means that you will get 2x as many cals from protein as you will get from fat. but...

300-330g of P = 1200-1320 cals
25-35g of F = 225-315cals

You would also be getting:
300-330g of C = 1200-1320cals

Lets pick the minimum # to work with.

1200 + 1200 + 225 = 2625total cals.

Now say you want to eat 2625 total cals with a 40/40/20 P/C/F ratio, you SHOULD eat:

1050 cals of C = 262.5g of C
1050 cals of P = 262.5g of P
525 cals of F = ~60g of F

Just a bit of math for you:D

Puttn
09-27-2002, 09:34 AM
thanks... but i like to eat 300 grams of protein and lower the fat a lil lower, just because iused to be really fat and its a psychological thing

Shao-LiN
09-27-2002, 09:47 AM
Eating fat does not mean it will turn into fat in the body. In fact, if you don't want to keep your bodyfat, you need to eat a good amount of EFAs so your body will burn stored sources.

Stray
09-27-2002, 10:04 AM
Eating fat won't make you fat....that'd be like a bald guy eating hair to grow more up top.

Yanick
09-27-2002, 10:23 AM
no problem bro, but just like these guys have said, fat does not make you fat, excess cals do.

Shao-LiN
09-27-2002, 10:23 AM
Plus EFAs help regulate hormone levels, i.e. test levels.

Yanick
09-27-2002, 11:50 AM
Plus, i forgot to mention, all i did was rearrange where your calories are coming from, i didn't up them, so if you are losing/gaining/maintaining on your current program, you will continue to do so with my #'s.

Puttn
09-27-2002, 03:22 PM
well i eat a lot of soynut butter which is where most my fats come from.. rest is oatmeal and chicken and tuna