best way to lose weight (muscle/fat) but not gain fat

A_N_91 · 11-01-2006, 02:22 AM

i wanna get as low as i can while still being healthy...

I weigh around 170 with 12% BF at 6'0''-6'1''

i actually wanna lose some muscle because i dont think i have a lot of fat to lose. i wanna get down to 150 and 140 if thats even possible...

i know not eating a lot and lots of slow cardio, i can lose muscle but i dont wanna gain any fat...

what can i do to lose muscle but not gain fat?

**DJSTARER** · 11-01-2006, 03:31 AM

u you want to atrophy? is that what you are saying?

**boyscouT** · 11-01-2006, 05:25 AM

May I ask why you would want to get down that low and lose muscle?

AYung · 11-01-2006, 06:06 AM

Im confused as to why you would want to lose hard earned muscle.

But the best way I would say is HIIT Cardio in a fasted state.

**DJSTARER** · 11-01-2006, 03:39 PM

eat two meals a day and run a ton. Oh yeah... beceoming a veagan will work too.

wierd

A_N_91 · 11-01-2006, 09:38 PM

ohh, i box...i forgot to put that, haha...

**DJSTARER** · 11-01-2006, 10:15 PM

A_N_91 · 11-01-2006, 10:19 PM

i weightedlifted before i box, so i got 20-30 lbs. of muscle i dont want...

i wanna be like carrales...hes 6'1'' and 140 lbs...

although im naturally big boned, 140 might be too low

ja_ke · 11-02-2006, 12:25 AM

why dont you just try to drop down to a lower bf % and keep the muscle? maybe try to box in middle weight at like 160 but just drop 10 lbs of fat?

AYung · 11-02-2006, 12:41 AM

I was thinking the same thing? Why drop the muscle? Why not only drop the fat?

yazf909 · 11-02-2006, 12:41 AM

20-30 ibs of muscle how long have you been working out for?

A_N_91 · 11-02-2006, 12:48 AM

i was probably working out for about a year before so most of it was noob gains...

i wanna lose the muscle because i feel its not needed...i dont wanna make this about whether i should do it or not.

i just wanna know how to lose the muscle but not gain any fat.

danman77220 · 11-02-2006, 03:50 AM

Well I lost 60 pounds running on an elliptical trainer...

My strength also dropped significantly... which I personally hated. But hey, I went from 235 to 175, I'm not complaining.

AYung · 11-02-2006, 04:52 AM

Quote:

Originally Posted by A_N_91

i was probably working out for about a year before so most of it was noob gains...

i wanna lose the muscle because i feel its not needed...i dont wanna make this about whether i should do it or not.

i just wanna know how to lose the muscle but not gain any fat.

Well if your cutting, your not going to gain anything really.

So just do a lot of exercise and eat less...thats very basic.

**DJSTARER** · 11-02-2006, 05:09 AM

agreed.

as long as u don't send ur body into starvation, it shouldn't retain much fat at all...

yazf909 · 11-02-2006, 05:50 AM

Quote:

Originally Posted by AYung

Well if your cutting, your not going to gain anything really.

So just do a lot of exercise and eat less...thats very basic.

exactly what he said cut calories and purposely over train work tax the muscles

A_N_91 · 11-02-2006, 11:45 AM

ok, thanks guys

**NYCmitch25** · 11-02-2006, 12:46 PM

i used to box too. i dont think you want to burn muscle first then fat lol. instead fat then muscle.

simple equation really = create a caloric deficit (300-1000 calories) + high intensity training w/cardio. that should do it, but do it gradually (start with 300) if you do lots of cardio right away you will burn lots of muscle and muscle first. i would keep calories up and cut carbs replace with protien to ensure fat loss first. your body wants to break down muscle first due to millions of years of evolution and survial. Just carb up 1 or 2 x a week (basically eat normally that day with carb's at each meal, 7 meals a day). if you already lean (12% bf ?) ignore the last few lines.

11-01-2006, 02:22 AM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	best way to lose weight (muscle/fat) but not gain fat i wanna get as low as i can while still being healthy... I weigh around 170 with 12% BF at 6'0''-6'1'' i actually wanna lose some muscle because i dont think i have a lot of fat to lose. i wanna get down to 150 and 140 if thats even possible... i know not eating a lot and lots of slow cardio, i can lose muscle but i dont wanna gain any fat... what can i do to lose muscle but not gain fat?

11-01-2006, 03:31 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	u you want to atrophy? is that what you are saying? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-01-2006, 06:06 AM	#4
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Im confused as to why you would want to lose hard earned muscle. But the best way I would say is HIIT Cardio in a fasted state. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-01-2006, 03:39 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	eat two meals a day and run a ton. Oh yeah... beceoming a veagan will work too. wierd __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-01-2006, 10:15 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	so? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-01-2006, 05:25 AM	#3
boyscouT IronMass Sponsor Join Date: Oct 2006 Posts: 456 Recipes: 0 Rep Power: 37	May I ask why you would want to get down that low and lose muscle?

11-01-2006, 09:38 PM	#6
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	ohh, i box...i forgot to put that, haha...

11-01-2006, 10:19 PM	#8
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	i weightedlifted before i box, so i got 20-30 lbs. of muscle i dont want... i wanna be like carrales...hes 6'1'' and 140 lbs... although im naturally big boned, 140 might be too low

11-02-2006, 12:25 AM	#9
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 8	why dont you just try to drop down to a lower bf % and keep the muscle? maybe try to box in middle weight at like 160 but just drop 10 lbs of fat?

11-02-2006, 12:41 AM	#10
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	I was thinking the same thing? Why drop the muscle? Why not only drop the fat? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-02-2006, 12:41 AM	#11
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	20-30 ibs of muscle how long have you been working out for?

11-02-2006, 12:48 AM	#12
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	i was probably working out for about a year before so most of it was noob gains... i wanna lose the muscle because i feel its not needed...i dont wanna make this about whether i should do it or not. i just wanna know how to lose the muscle but not gain any fat.

11-02-2006, 03:50 AM	#13
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Well I lost 60 pounds running on an elliptical trainer... My strength also dropped significantly... which I personally hated. But hey, I went from 235 to 175, I'm not complaining.

11-02-2006, 05:09 AM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	agreed. as long as u don't send ur body into starvation, it shouldn't retain much fat at all... __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-02-2006, 11:45 AM	#17
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	ok, thanks guys

11-02-2006, 12:46 PM	#18
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,099 Recipes: 0 Rep Power: 50	i used to box too. i dont think you want to burn muscle first then fat lol. instead fat then muscle. simple equation really = create a caloric deficit (300-1000 calories) + high intensity training w/cardio. that should do it, but do it gradually (start with 300) if you do lots of cardio right away you will burn lots of muscle and muscle first. i would keep calories up and cut carbs replace with protien to ensure fat loss first. your body wants to break down muscle first due to millions of years of evolution and survial. Just carb up 1 or 2 x a week (basically eat normally that day with carb's at each meal, 7 meals a day). if you already lean (12% bf ?) ignore the last few lines.

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