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Losing Fat For 31 Year Old

atlboi Posts: 80 Joined: 2002/10/16	2004/10/20, 09:38 AM This is so frustrating! After losing 70 lbs and getting down to 168, I decided to put on muscles (stopped my cardio routine). I jumped up to 190-200, and now I'm currently at 205lbs. I want that CUT look again, but I want to retain as much muscle mass as possible. I'm 31.. 205.. and height is 5'10. Can someone please post what I should be eating and I will stick to this diet 5 days a week (cheat Wed/Sun). Can you also recommend a good fat burning routine other than the treadmill? At my current weight, I find jogging is a little stressful on the knees. Thanks.
deadheadted Posts: 123 Joined: 2004/05/31	2004/10/21, 12:30 AM Find your BMR, slowly create a daily caloric deficit through decreased intake and increased activity. Aim for about -1000 calories per day (500 less from foods, 500 from exercise, roughly.) I use a 35/45/20 c/p/f macro for my cutting, though what you use/prefer will likely be different. Make sure your carbohydrates come from fibrous slow burning sources (I prefer beans/legumes and other starchier carbs in the morning and my greens like broccoli at night.) And make sure you're getting good lean protein (broiled, baked, grilled, etc. not fried chicken, fish, sometimes very lean red meat.) Supplement with EFAs or stick with whole-food sources like natural PB, almonds, and fish for your fats. Keep lifting as you did during your bulk (though you'll probably lose some intensity from reduced carbo intake), and do cardio on non-lifting days (or seperated by at least 8 hours from lifting if on same day.) I prefer using the ellipse machine for cardio. You'll probably want to use, at least in part, HIIT cardio - just make sure you have a meal with some good carbos in it about an hour beforehand to preserve lean mass. And don't forget your PWO shake.
Philia2 Posts: 4,078 Joined: 2001/10/19	2004/10/21, 02:12 AM Geez you make 31 years sound so old :surprised: lol nooo good! :laugh: The very best motivation comes from reading the posts in this forum. You'll find all the help you need. Good luck! PS. the next time when you want to lose weight, don't just do cardio but always mix it with weight training :dumbbell: -------------- - Nina :o) Les Victoires éternelles sont celles du coeur. www.nme-pro.com