Excercise Experts: Burning Fat and Adding Muscle

[dmw16]

Per this thread I guess I should try to lose 10-20 lbs of fat and maybe add it back in muscle. So the question is how.

My plan as of now I to hit the gym 4-5 days a week and do both cardio and weight training. I will try to keep my caloric intake around 2000-2500 and eat properly. A typical day's menu is usually:

Breakfast: 2 eggs
Snack: Banana
Lunch: CHicken or Pork or Beef w/ green vegetables
Snack: Low Fat Yougart
Post Gym: Protein Shake w/ banana
Dinner: Chicken/Beef/Pork w/ vegetables and whole grain pasta

I also try to drink at least 2 liters of water a day.

Am I on the right track?

 

[Chunkee]

cut it to 1800-2000

jC

keep you intensity high when working out...make sure you do the weights before the cardio

 

[dmw16]

Originally posted by: Chunkee
cut it to 1800-2000

jC

keep you intensity high when working out...make sure you do the weights before the cardio

jC?

 

[Mo0o]

With all that meat and eggs, be careful of your cholesterol. Your HDL might be good due to the exercise but your LDLs and TC might be high, especially if you eat the yolk

 

[dmw16]

I try to stick w/ healthier cuts of meat or white meat chicken. I dont really see any other good way to get enough protein. Or if I should be doing something else then let me kn0w - thats what Im asking

 

[purbeast0]

dont try to gain muscle and burn fat at the same time, because you are basically trying to do two opposites at the same time. it's much more effective to do one then the other.

ie. gain muscle (as well as more fat) for a few months, then lean up and lose the fat (and yes you will lose some of your muscle, but it won't appear as you really are since you will see more definition than previously).

trying to do both at the same time is practically pointless. to gain muscle you need excess calories, to lose fat you need to eat less calories ... get it?

 

[Amplifier]

there are shortcuts

 

[Jeraden]

I'd eat a bigger breakfast. Just 2 eggs and thats it? Thats only like 150 calories and 12g of protein, no carbs, and 10g of fat. You need some carbs for breakfast and more calories.
Then just 1 banana later is about another 100 calories, all carbs, no protein.

Since you are in a "training" mode, you want to get protein every meal. Going half a day with only 12g of protein isn't going to do anything except lead to muscle loss.

 

[dmw16]

Originally posted by: Amplifier
there are shortcuts

Care to elaborate?

 

[dmw16]

So should I alternate weeks? One week heavy cardio w/ light weight lifting and then the next heavier weight lifting less cardio?

Would a menu like this be better:
Breakfast: 2 eggs, 2 slices of turkey bacon, 1 slice whole wheat toast
Snack: Banana, Lunchmeat turkey
Lunch: Meat and green veggies
Post Gym Snack: Protein Shake
Dinner: Meat, green veggies, whole wheat pasta

 

[purbeast0]

i guess you somehow missed my post ...

 

[python023]

Do not try to lose weight and add muscle at the same time.
Lose the 20 pounds first.
Do not worry about lifting weights in your exercise program until you are at about 175-180.
Once you are to the point of wanting to put back on muscle mass, work out only 3 to 4 times per week, making sure to give each muscle group maximum rest.
Eat about 1.5g protein per pound of body weight. REST REST REST is the key to bulding muscle.

 

[dmw16]

Ok, so what should I be eating while in the cardio/fat burn phase? I dont want to starve myself, right?

 

[CKent]

Originally posted by: purbeast0
dont try to gain muscle and burn fat at the same time, because you are basically trying to do two opposites at the same time. it's much more effective to do one then the other.

ie. gain muscle (as well as more fat) for a few months, then lean up and lose the fat (and yes you will lose some of your muscle, but it won't appear as you really are since you will see more definition than previously).

trying to do both at the same time is practically pointless. to gain muscle you need excess calories, to lose fat you need to eat less calories ... get it?

Indeed. Your body can either gain mass or lose mass, not both. To do the first you must eat more calories than you burn; the second, less calories. Weight training while losing weight is still a good idea though; it helps most of the weight lost to be fat, it burns calories, it encourages muscle memory and it just feels good.

The reason for the pervasiveness of the "turning fat into muscle" myth is that muscle definition is so highly dependant on low bodyfat. Every single fat person you see would look pretty ripped if their fat were to magically disappear; fat people are stronger because carrying their weight around requires it; they also have the calorie intake to support it. "Turning fat into muscle" is really just losing fat, thus making muscle more visible.

 

[purbeast0]

Originally posted by: RBachman

Originally posted by: purbeast0
dont try to gain muscle and burn fat at the same time, because you are basically trying to do two opposites at the same time. it's much more effective to do one then the other.

ie. gain muscle (as well as more fat) for a few months, then lean up and lose the fat (and yes you will lose some of your muscle, but it won't appear as you really are since you will see more definition than previously).

trying to do both at the same time is practically pointless. to gain muscle you need excess calories, to lose fat you need to eat less calories ... get it?

Indeed. Your body can either gain mass or lose mass, not both. To do the first you must eat more calories than your burn. The second, less calories. Weight training while losing weight is still a good idea though; it helps most of the weight lost to be fat, it burns calories, it encourages muscle memory and it just feels good.

I learned this the hard way while first lifting in college. I was way over training. I was getting very very ripped, but I was making virtually no gains in muscle mass. I was like 154lbs and I gained I think 3 lbs up to 157lbs while losing fat and getting very very ripped, but this was over a semester (3 months).

After I learned to workout the correct way I'm now about 190lbs and pretty lean. I am actually cutting up now and have lost 2 lbs of fat in the past month, but I don't even care about the # of lbs I lose. I just want it to be noticeable in my abs pretty much. I don't want to get below 185lbs either. I would like to stay between 185lbs and 190lbs lean.

 

[Nutdotnet]

Originally posted by: dmw16
Ok, so what should I be eating while in the cardio/fat burn phase? I dont want to starve myself, right?

Simple...Calories In < Calories Out = Weight Loss.

(Ok, it's not nearly that simple)

What works for ME is a High Protein/Low Carb (read low, not no)/Moderate GOOD fat consumption.

This is what is important:
1. Burning more calories than you intake
2. Eating smaller meals MORE OFTEN throughout the day to help boost the metabolism

I can't tell you specifically what to eat because we're all different...

 

[TripleAAA]

Interval training might be your best bet as that will burn the most calories, even post workout. For example, on a treadmill running at 80% for 1 minute, then 30% for 2-3 mins, then back up to 80% for 1 minute, etc.

For purely fat burning, low intensity cardio is your best bet. A light jog on a treadmill or a slow bike pace, etc for 30-45 mins.

Personally I don't like fat burning workouts because it takes so much longer. But if you're patient, it will pay off. Don't expect overnight results either.

*My qualifications: Physical Education Major (Exercise Physiology, Kinesiology, etc)...if you care.

 

[TripleAAA]

Originally posted by: Mo0o
With all that meat and eggs, be careful of your cholesterol. Your HDL might be good due to the exercise but your LDLs and TC might be high, especially if you eat the yolk

Make eggs with the whites only. I do this almost every morning and occasionally will mix in a yolk. Add a cup of regular old fashioned oatmeal (buy the quick oats, but not the instant/flavored crap). Oatmeal is one of the cheapest/best things you could put in your body for what you want to do.

 

[edro]

You are going to get so much opinion it's not even funny.

The basic facts are as follows:
- You need to eat 5-7 times a day, each meal containing approximately 40% Protein, 40% Carbs and 20% Fat.
- Lift weights 3-4 days a week, do cardo 2-3 times a week.

That is a simple recipe for success. I don't care what you read or who you talk to. That is the most basic plan that is tried and true.

Also, YGPM on my personal plan and story.

 

[Amplifier]

Originally posted by: dmw16

Originally posted by: Amplifier
there are shortcuts

Care to elaborate?

no

 

[Sheik Yerbouti]

how about this.
Gym around 4:30am
40 mins of cardio, about 20 mins of weights
protien shake right after
head to work, bowl of grape nuts trail mix with skim milk
healthy choice lunch (about 220 - 300 cal)
small salad with lite dressing
afternoon snack banana & yogurt
dinner, soup & sandwich

 

[TripleAAA]

This is up for argument, but certain types of protein shakes are basically wasted if you are consuming them immediately after a workout. Personally, I buy GROW! By Biotest Labs which contains Micellar Casein, a slow acting protein which is great to consume right before bed.

Biotest is a great place to go for more info on workouts and supplements. I buy their stuff religiously and have had fantastic results over the past year since I got serious about working out.

 

[mayonnaise]

Are you on the right track? Kind of.. hard to tell really. First of all, your diet sucks.

Try 4 egg WHITES for breakfast, or better yet, OATMEAL - the plain stuff (maybe add some protein powder to it). If you want to burn weight get rid of the bananas and the pork. Here's a little help on your diet:

meal 1 (breakfast)
1 cup oatmeal with 2-4 egg whites with your multivitamins

meal 2
tuna (in water) with whole grain bread

meal 3
salad with some turkey (chicken is better) from the deli

meal 4
chicken breast with brown rice

meal 5 (before bed)
tablespoon of natural penut butter

You could add a 6th meal if you want - but I would personally make that my (within 30 mins) after work out protein shake and a couple of your meals from the above as pre work out and post work out. Some simple rules to follow: EAT THOSE VEGGIES, throw away the yolk, throw away the chicken skin (really stick to the breast), cut out saturated fats (deep fried junk as well), say goodbye to all fast food, try to eat less super duper proccessed crap.

As for your work out, well this is the second part... you didnt list anything at all in relation to it except your amount of times spent at the gym weekly. That tells me absolutely nothing. You're gonna do cardio, what kind how often? Do you have a split planned out with all the excercises already in mind? If you're a true newby at this, you will see great results the first month or two, so you may gain mass and burn some fat - but you've really got to decide what it is you want more, mass or lose fat? I dont suggest doing both at the same time as it's sort of counter productive. You should decide (based on your body build) if you need more muscle right now or less fat - then go on either a cut (lower calorie intake and do more cardio as well as work with lesser weights) or on a bulk (increase calorie intake to help with muscle grown that is coming from the heavier weights and less cardio).

 

[mayonnaise]

Originally posted by: Sheik Yerbouti
how about this.
Gym around 4:30am
Make sure to get at least 7-8 hours of sleep
40 mins of cardio, about 20 mins of weights
You'll get maybe 1 muscle group done in 20 minutes...
protien shake right after
head to work, bowl of grape nuts trail mix with skim milk
healthy choice lunch (about 220 - 300 cal)
small salad with lite dressing
afternoon snack banana & yogurt
A 125gram banana contains about 20grams of sugar - not recommended for dieting.
dinner, soup & sandwich
This is a pretty crappy dinner - try something like veggies and salmon.

Overall: poor diet not enough time at the gym, unless you're a 110lb 5'2 girl that's trying to lose a couple of pounds.

 

[mayonnaise]

Originally posted by: dmw16
Ok, so what should I be eating while in the cardio/fat burn phase? I dont want to starve myself, right?

Absolutely not, when you starve yourself, your body slows down your metabolism and you eventually gain weight. Your body saves more stuff for later incase food supplies stop, basicly youre in survival mode. So people who go on those week long hunger strikes are stupid - they gain all the weights back and more in the next week. Calorie counting is what you should be doing, figure out the numbers for yourself, take a little off the top for a cut and keep going with that. When on a bulk, add a a bit on top. It's simple really.

Originally posted by: edro
You are going to get so much opinion it's not even funny.

The basic facts are as follows:
- You need to eat 5-7 times a day, each meal containing approximately 40% Protein, 40% Carbs and 20% Fat.
- Lift weights 3-4 days a week, do cardo 2-3 times a week.

That is a simple recipe for success. I don't care what you read or who you talk to. That is the most basic plan that is tried and true.

Also, YGPM on my personal plan and story.

Yes, that is the big picture - but it depends on the individual and what they are hoping to achieve. You tweak those numbers around to your liking and until you become comfortable with the system. In the end it's what works for you.