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2005/04/17, 11:43 PM
I'm 6'1, between 205-210 lbs. according to my scale. My bodyfat according to my calipers is about 18-19%- which seems very high to me seeing that I'm pretty thin. I do have flab around my waist, and I'm interested in burning it off to see the abs.
My science says that if I'm 210 and 19% BF, that would mean I have about 40 lbs. of fat. If I need to bring it down to 10% BF to see my abs, the I guess I would need to lose 21 lbs. which would bring me down to 189.
I really don't wanna dip below 185, so I'm really trying to maintain any muscle and water weight I have. I am under the impression that it's healthy to lose between 2-3 lbs. a week. Is this correct? If so, will this prevent me losing the 'water' pounds and the muscle weight?
Also, this would seem to me that I will reach my goal in about 2 months. Is this correct?
Just checking my facts...
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2005/04/19, 01:05 PM
Two pounds a week is a good pace to loose at, so that would make your loss in two months 16lbs.
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2005/04/19, 02:07 PM
i used to have almost the same numbers as you, im 6'2 and i weighed 200 lbs with 18% bf my waist was about 35.5 inches so chances are if your waist is around 36' you bf% is correct.
It may take longer than 2 months because for every 4 pounds of fat you will probably loose 1 pound muscle. Loosing any more than 2 lbs a week is relatively difficult since your not really overweight.
In other words yes your info sound good except it might take longer than you think to get down to 10% bf.
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2005/04/19, 05:13 PM
Losing 20 pounds will then mean I will lose 5 pounds of muscle at least? How do I avoid that? That's too much work to just give up like that.
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2005/04/20, 01:02 AM
One thing ive looked alot into is taking BCAA's to help maintain my muscle
so far it has been 5 weeks for me and and i have lost 1.5 inches on my waist which is about 6 lbs. of fat, but ive also lost almost 2 lbs. of muscle so i think im going to try BCAA's for the next month or so to see how much difference they really make.
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2005/04/20, 05:44 PM
There are amino acids in my protein shake. Can I just drink that or are their specific types of amino acids I need to buy seperately?
Also, I know running on empty in the morning burns off weight, but much of it is muscle. Before I do it I drink a shot of egg beaters. Will that offset muscle loss?
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2005/04/20, 06:21 PM
as far as aminos go, my protein doesn't really have much if any to i have to get them separate i don't know what you take so you can read labels and compare.
For cardio in the morning i always have a protein shake when i first wake up then wait about a half hour or less then do my cardio. so yea that should help prevent muscle loss.
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2005/04/28, 08:30 PM
This is crazy!!! I measured with a caliper and I only have 3/4" I want to burn off my waist. I can't believe I have to burn near 30 lbs. to rid that. Doesn't that seem extreme? That can't be right. I'll look like I starved myself to a six pack. I don't want to look emaciated!
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2005/04/28, 10:30 PM
you may not need to...You will build muscle as well as lose fat so that...you'll probably end up with a 6pack at a higher weight than you first anticipated....like 190...or 200...you never know....so you will only end up losing 10 pounds or so...just focus on hitting weights hard, givng yourself plenty of recovery, eat healthy, and sleep well...
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2005/04/29, 01:39 AM
Hey, Menace. I thought it was impossible to build muscle and cut fat simultaneously... as far as I understand it, burning fat involves a caloric decrease, building muscle involves a caloric increase. The calories used to maintain fat will continue to do so and can not be 're-routed' to be used for building muscle because maintaining fat is the body's default survival mechanism. Thus I can only bulk or cut at one time, never both. Am I confused?
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2005/04/29, 07:22 PM
Properly timed exercise and proper dietary balance will allow you to burn fat and build muscle. You can focus more on one than the other but both can occur at the same time. If you're doing resistance training you are growing your musculature. If you're eating clean you're teaching your body to replace what is needed and burn some of what isn't. Different variations and combinations will produce different results of course, but there's nothing stopping you from gaining some muscle while trimming down on the fat.
At least that's my understanding! I am blonde so I could be way off base!
Menace?
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2005/04/30, 05:37 PM
No way!!! I have read on this board many many times that it is just about impossible as each goal requires different approaches. There was one poster back in the day that claimed it is do-able, but that it is such a slow process to do both, that it was silly to persue. As far as I remember, most believe it's just not probable.
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2005/05/01, 01:42 PM
I could be wrong about the above post, but I'm just going by what I remember reading...
I'm using green tea to assist with the fat burning some. Can I expedite the process of burning this fat with a supplement, like Trimspa or Stacker 2 or Ripped Fuel? Which is best for my situation?
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2005/05/01, 02:40 PM
if you workout hard then i would suggest 7-keto, it looks like a good buy and has been clinically proven. my next cutting cycle ill probably stack it hoodia.
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2005/05/01, 04:35 PM
You can lose 2-3 lbs a week safely with out burning muscle yes. But you can also just convert the fat into muscle instead and you'll get bigger and stronger but much more defined. Which ever one you do, they'll both work.
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2005/05/01, 05:53 PM
7-keto- isn't that the ingrediant in Hot Rox? How hard do I have to work out to use that?
As far as I am aware, there is no converting fat to muscle. There is burning fat and building muscle, which happen seperate from each other, but fat will never become muscle. As long as you have fat, than calories you consume will go to maintaining that fat over building muscle unless you cut calories, which is a cutting phase, and during a cutting phase there may be muscle loss, but not muscle gain.
Here's a link where BB1 explains it somewhat. His quotes are below:
http://freetrainers.com/FT/jsp/Message.jsp?f_ix=1&t_ix=634
"Fat cells cannot be turned into muscle.... It is almost impossible (to build muscle and build fat simultaneously). This is why...to gain muscle mass after passing your newbie phase, you have to take in an excess of calories, or a surplus. By this very definition of surplus, this means more than your body needs. Thus, some fat accumulation will accompany your lean tissue gain. EAting clean and correct will limit this, but you will still have spillover. Now, if you want to lose fat, you have to tap into your fat stores. This can only be done with a caloric deficit, meaning less calories than needed. So, it is next to impossible to gain lean tissue this way, this is because the body then increases its ability to burn whatever fuel is available, thus compensating for a large variety of macronutrient ratios in the diet." -BB1
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2005/05/01, 09:35 PM
i believe 7-keto is an ingredient in hot rox but i would buy NOW 7-KETO since i cannot have the caffeine in hot rox.
Clinical studies used 200 mg divided throught the day. so i figure 2 100mg caps is easiest.
in terms of how hard you have to work out im not sure, but i know the more intense you workout the more cortisol is released into your system, since 7-keto suppresses the cortisol the harder you work the more it should help you. As long as you don't overtrain, at least thats my understanding about it.
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2005/05/01, 09:44 PM
What exactly does 7-keto do? Does it target fat? Does it just give energy? I'm not even sure how these fat burners are supposed to work...
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2005/05/02, 12:10 AM
This page pretty much sums up everything you need to know about it.
http://www.bodybuilding.com/store/7keto.html
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2005/05/02, 04:50 AM
I by no means meant that you'll turn fat to muscle...
But as a beginner....in weight lifting...you'll be doing both...your body will build muscle...which will boost your metabolism and you will burn more calories and lose weight....complete beginners or people fairly new to weight lifting...are able to build muscle while losing fat....this will slowly become less and less...(I mean build muscle and lose fat while on a diet with a caloric deficit)....
I mean if you're used to eating 30-50g of protein a day and lots of junk....
Having for example a caloric deficit of 100 calories...for someone who's used to eating lets say 3000 calories..won't be much a of a difference...especially if the calories are rearranged so that you're getting more calories from protein let's say 200-250...and more calories from whole foods...etc...so for a beginner to lifting and healthy eating it can be very possible for the first few months...
But yea...generally speaking...you need to have a slight caloric surplus and aim to build lean muscle at about 1-2 lb a month...
you currently have about 35-38lb of fat....so that since muscle weighs more than fat....the muscle you'll gain will make your weight losses smaller...
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2005/05/02, 12:15 PM
menace it wasn't your post that said you can turn fat to muscle it was the post by erebus, that's what he was referring to.
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2005/05/02, 02:47 PM
oh I see it now...got a bit confused...
Yea erebus needs to read up....and generally speaking how much muscle you lose while dieting depends on experience level...more advanced lifters will lose some muscle no matter what....(less experienced/new lifters may actually gain muscle)
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2005/05/02, 03:37 PM
Yeah. Unfortuanetley, I've been lifting for years so I won't be gaining any muscle during my cutting phase. I'm not a body builder, and haven't bulked much, but I've done it for the health benefits regardless since I was like 17... This idea that newbies can build and cut simultaneously is what makes me wonder and think about supplements. I'm looking to find something that will either allow me to cut fat without cutting much muscle or something that will allow me to cut fat and build muscle- if that even exists. I don't know that either of these dream supplements exist though....
thus, I'm also looking for a supplement that will speed up the fat burning process so that I can get lean and go back to building muscle- but this time without gaining so much fat. I'll check out the keto-7 link.
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2005/05/02, 03:54 PM
I'm thiking about maybe taking glutamine too. I have no idea if that's a waste of money, but I think its supposed to help in maintaining muscle.
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2005/05/02, 03:57 PM
i think ive heard glutamine is a good option when ur on a cutting phase.. its not really needed for healthy individuals otherwise. however, contrary to that, i am experimenting with it now post workout, so ill let you know if anything significant comes up
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2005/05/02, 04:02 PM
I forget in the new M&F there are few supplements recommended for weight loss.....there's a list of about 8 supplements...I'll try to post them when I get home...
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2005/05/02, 06:42 PM
5-HTP 50-100mg 2 hrs before slp
CLA- 1-3 g1 hr before slp
GYmnema-250-500mg in the evening to control appetite
GLucomannan-1-2g in the evening to control appetite
Guggulsterone- 20-60mg 1 hr before slp
Fish Oil-1-2g 1 hr before slp
GABA-2-5g 2 hrs before slp
From what I read CLA for example is better at keeping fat off once you lose it...then actually losing it...the other G supplements are the new commonly found weight lose supplements....you can google each one to see the benefets, etc,
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2005/05/06, 12:44 PM
"You can lose 2-3 lbs a week safely with out burning muscle yes. But you can also just convert the fat into muscle instead and you'll get bigger and stronger but much more defined. Which ever one you do, they'll both work."
So as a trainer you will tell your clients that they can safely loose anywhere from 10-12 lbs per month with out shedding muscle? Wanna explain that? ANd fat tissue is a completely different tissue then muscle so how exactly does it get turned into something eles? Also since I am confused how do you actual get bigger and defiend at the same time?
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/05/06, 12:58 PM
============
Quoting from 7707mutt:
"You can lose 2-3 lbs a week safely with out burning muscle yes. But you can also just convert the fat into muscle instead and you'll get bigger and stronger but much more defined. Which ever one you do, they'll both work."
So as a trainer you will tell your clients that they can safely loose anywhere from 10-12 lbs per month with out shedding muscle? Wanna explain that? ANd fat tissue is a completely different tissue then muscle so how exactly does it get turned into something eles? Also since I am confused how do you actual get bigger and defiend at the same time?
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It's magic, me's think!
I am doing something like that...losing about 2 lbs a week while noticing increased strength. I am getting more defined, however I ain't getting bigger obviously, because you can't put on muscle mass at the same rate you can burn fat. If you could then there would be no purpose to bulk and cutting stages.
Of course I'm new to the whole lifestyle change, so what do I know. That's why I listen to you guys.
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