Losing fat while maintaining muscle

[dmw16]

My weight has crept up a bit recently. I've been getting stronger but I want to drop some weight.

Can anyone suggest some diet and exercise guidelines to drop fat and maintain as. Much muscle as possible?

Thanks

 

[Kaido]

Cardio + 6 meals worked well for me. What are you doing for food and a workout right now? Here's my diet:

http://www.scribd.com/doc/6001510/14-Day-Menu

 

[dmw16]

Right now I do 5-6 meals a day and follow the starting strength program suggested by another poster here.

I have already lost about 90lbs an kept it off for the last 2.5 years. I want to drop the last 10-15 but I am looking for guidelines on the best way to drop fat and lose as little muscle as possible in terms of food choices and the right balance of cardio and weight training.

 

[dealmaster00]

I have heard that doing cardio directly after weight training does a good job of burning fat. One of the other members here can probably explain why this is so. You should be eating under your maintenance calories (~500 calorie deficit). Note that the added cardio will burn more calories, so don't undereat. Also make sure you get a decent amount of protein, probably at least 30% of your total calories in. This will help your body retain muscle while you cut.

 

[SociallyChallenged]

If you're weight training and your diet is in check, you will continue to lose fat while maintaining muscle. If you read the fat loss sticky, it will give specifics on your questions, but essentially you're already doing it right so keep on keepin' on and you'll be there in no time.

 

[dmw16]

My current is lift 2 days a week with light cardio then 2 days of heavier cardio and a little strenght stuff like pushups or similar (usually some bodyweight exercise)

Maybe I need to drop calories a bit.

 

[SociallyChallenged]

Originally posted by: dmw16
My current is lift 2 days a week with light cardio then 2 days of heavier cardio and a little strenght stuff like pushups or similar (usually some bodyweight exercise)

Maybe I need to drop calories a bit.

Doesn't Starting Strength outline lifting 3 days a week? Why did you cut that back?

 

[fstime]

Your workout schedule as far as body building should not change at all.

The only thing you need to change is the amount of calories you intake.

Adding some cardio will speed things up.

 

[dmw16]

Originally posted by: SociallyChallenged

Originally posted by: dmw16
My current is lift 2 days a week with light cardio then 2 days of heavier cardio and a little strenght stuff like pushups or similar (usually some bodyweight exercise)

Maybe I need to drop calories a bit.

Doesn't Starting Strength outline lifting 3 days a week? Why did you cut that back?

I work away from home during the week. I don't like to workout on weekends because it cuts into the time I have to spend with my wife.

 

[brikis98]

Originally posted by: dmw16
My weight has crept up a bit recently. I've been getting stronger but I want to drop some weight.

Can anyone suggest some diet and exercise guidelines to drop fat and maintain as. Much muscle as possible?

Thanks

Read the fat loss sticky. Cliffs: start tracking your diet and get yourself into a caloric deficit while continuing to lift heavy. The former will ensure weight loss while the latter will ensure that most of the weight lost is fat and not muscle.

 

[VCIDJ]

Originally posted by: brikis98

Originally posted by: dmw16
My weight has crept up a bit recently. I've been getting stronger but I want to drop some weight.

Can anyone suggest some diet and exercise guidelines to drop fat and maintain as. Much muscle as possible?

Thanks

Read the fat loss sticky. Cliffs: start tracking your diet and get yourself into a caloric deficit while continuing to lift heavy. The former will ensure weight loss while the latter will ensure that most of the weight lost is fat and not muscle.

+1. keep lifting and cut calories.