PDA

View Full Version : fat loss



L.T
06-27-2005, 10:51 PM
how do i lose fat but maintain my muscle?

Built
06-27-2005, 10:56 PM
Cut slowly, keep up your protein, and lift heavy.

BG5150
06-28-2005, 01:13 AM
lipo? ;)

dw06wu
06-28-2005, 06:02 PM
Eat pizza for breakfast, mcdonalds for lunch & dinner. Every day. Try not to take a dump as long as you can

Shao-LiN
06-28-2005, 07:50 PM
how do i lose fat but maintain my muscle?

In the words of Paul Stagg...."eat less, move more".

To elaborate, diet and keep the intensity up in the gym. Aim for a slow, but steady weight loss. 1 pound per week is a good goal.

Manveet
07-01-2005, 07:48 PM
Lift more often (i.e. increase the frequency of training sessions).

Eat less.

galileo
07-01-2005, 07:54 PM
HIIT appears to be a favored option as well.

SW
07-01-2005, 08:02 PM
AIm for about 1-2 lbs of fatloss per week. Any more and you're probably losing strength. It will NOT happen fast.

Built
07-01-2005, 08:08 PM
I'll add that your goals may be even lower than this if your maintenance calories aren't over 3000 and/or if you're already fairly lean.

To lose 2 lbs of fat a week, you have to create a caloric deficit of 7000. For someone my size, who has maintenance calories of about 2300 a day, I'd have to drop my calories down to 1300 a day (or some combination of diet and cardio to achieve this) in order to lose 2 lbs of fat a week. This would put me at below my basal metabolic rate - not a good idea for anything but EXTREMELY short periods of time.

A safe guideline is to drop by 10-15% off maintenance calories, and proceed slowly from there.

SW
07-01-2005, 08:13 PM
Another name for maintinence calories is basal metabolism, there are calculators on the web that help you figure it out, based on weight and height + other things.

Built
07-01-2005, 08:22 PM
Another name for maintinence calories is basal metabolism, there are calculators on the web that help you figure it out, based on weight and height + other things.
Basal Metabolic Rate (BMR) and maintenance calories are not the same thing.

Maintenance calories are the calories you require to neither gain nor lose weight at your current activity level. They can be measured directly by tracking on www.fitday.com and watching what it takes to accomplish a zero weight change.

Basal metabolic rate is basically the calories you require to breathe and do nothing but lie down. There is no way to measure this directly (at least, not easily), and they can be ESTIMATED using various statistical models, with varying degrees of accuracy.

SW
07-01-2005, 09:33 PM
You're exactly right. I just thought of that when I read the first line of your post. Stupid late night posts. Damn how'd I get those mixed up? Oh well, at least you're there to correct me lol.

Built
07-01-2005, 09:46 PM
We just need to learn to take turns with the brain. Only one of us ever needs it at any given moment.

Your turn. I'm going drinking. You can take it back now, before I wreck it.

;)

Wannabelean
07-02-2005, 05:34 AM
Cut slowly, keep up your protein, and lift heavy.

That is all you need to know buddy! :cool: