Thread: fat loss

I am not big by any stretch of the imagination. I am 164 lbs and 5,7. I do weights 3 times per week and want to keep the muscle I have and strip fat. Is it possible for a man my size to cut even if my muscles are huge? I want to keep what I have though. Any suggestions on how to change my diet? I am eating a diet to maintain a the moment but want to start dropping fat. Is it possible to cut and still lift at the same time?

research the dave palumbo diet, josh one of the regulators raves about and im pretty sure, given the chance he would marry dave, to my understanding thts a pretty good cutting diet but cuttings not my area tbh im bulking for the next couple of months, if u do go for a cut prepare to be hungry, half the guys on here bitch about being hungry for more hours than ther are in the day!

Hi Andy, during my cutting chase for the challenge I have found I have still been able to lift as heavy as nomal whilst shredding fat. If you have bigger muscles yes they are going to look more impressive after a cut but, even if you don't you'll still look so much better after cutting the bodyfat. The key as Rich as pointed out is a low carb diet, Dave Palumbo is a favourite with many on here, his concepts are a good place to start and you can tailor it to your lifestyle. I would also recommend a good thermogenic supplement, these help burn the bodyfat that little bit quicker and can help suppress your appetite. And finally cardio cardio cardio! High intensiy, low intensity doesn't really matter I find a combination of both works best, first thing in the morning on an empty stomach is best but if you can't do that any time is a good time! Remember to wait about 30-60mins after cardio before you eat as your body is still a fat furnace at this point

If you want to keep what you have dont go overboard on the cardio. Depending on your age and body type you might not even have to do cardio at all. Ive done it both ways last year i ran 5 miles every morning and at the end i was ripped but weighed a measly 9 n half stone! This year ive just started doing some HIIT after about 10 weeks of cutting (with a few weeks off) ive lost 2 stone, am a stone heavier than last year and my BMI is 3 higher aswel. The diet i use is simply a gram of carbs per pound of bodyweight on training days (half that on non training days), 1.5-2 grams of protein, and 10% fat, with a high carb day once every 7 days (sometimes more). Ive never tried a high fat diet though so i would imagine you'd get similar results, just what suits you best really. Reason ive not done any cardio was your meant to aim between 1-3 pounds a week off the scales, and i was getting that without, just keep your eyes on the scales and start doing cardio when you stop losing weight.

Do you have any idea what your bodyfat % is to start with? I would have thought at your height & weight you would be fairly lean already...? Some of the guys on here have managed to get really ripped over the last few months with the competition so should be able to point you in the right direction.

(I'm the same height as you, but around 27lbs heavier and currently on a mission to cut while trying to maintain the muscle I have!).

if u looking to get ripped for summer, palumbo diet is the answer. try it for two weeks, dont do any cardio, by the end of two weeks carb up then carry on like that till u get where u want to be, cheat meal/day once a week, gradually adding cardio as u go.
also id suggest to take a pic of yourself before u start it and then every two weeks so u can document your progress. if u'll choose to do cardio first thing i'd recommend eca 30+, very powerfull fat burner, take one capsule 30min before your session. also drink plenty of water and dont forget fiber pills, u will need them as u barely deliver any through your diet.

Thanks for all this info guys, no idea of body fat and muscles are not that big. As I say I have 5 weeks to strip any remaining fat I have and try and get the ripped look. I think I will drip my carbs to 1 and 0.5 per pound as I am highe than this at the moment as I eat 40g of uncooked wholemeal pasta 3 times per day, weetabix and oatcackes. My protein is at 1.5 at the moment so seems ok. Reason for doing all this is since I started eating clean, my stomach has gone alot flatter, I just want to get this last bit off and get riiped. It was going well but now seems to have dropped off a bit and plattaud. Body fat cant be high, Im just not ripped thats all. I do weight sessions 3 times per week working on different body sections. Not tried cardio as I am trying to keep the little muscle I have put on. All I can think about is stomach stomach stomach !!!!! Any more advice would be great. Andy

Have 2 breakfasts, 1 as soon as you get up fast digesting carbs like cornflakes n a shake then half an hour to an hour later have porridge n a shake, it'll get ur metabolism fired up and raring to go. Then have the rest of your carbs for dinner, have less than 20g before your workout and about 40-60g of ur carbs straight after ur workout with protein. Sounds like you either need to up the cardio or lose abit of water, the palumbo diet'll help you lose more water i think but ive never cut the carbs out completely and never had a problem, specially if your going on holiday somewhere hot, ur gonna lose the water anway anyway aren't you. Have caffeine throughout the day aswel its a good fat burner, obviously no sugary brus mind! 5 weeks is plenty of time if ur already pretty lean though! HIIT luks like the best bet to spare muscle and lose fat (testing it out for myself this year), im doing it after my workouts i'll do a 5 min warm up then i go 1 minute fast as i can, followed by 30 seconds slow (2:1 ratio), do that 8 times and in this heat the fat will be melting off!