I think I need to do a cut

manda1978

I've been eating for England lately. Whilst I've gained some muscle mass I've also gained a good whack of fat. I was a 1200cal 'dieter' in te past when I've wanted to lose weight, but this time I want to maintain my muscle gains but strip fat. Where do I start?

GauchoMark

To preserve as much muscle as possible while losing weight, in a nutshell, you'll want to up protein intake, reduce fat and carbs to create a caloric deficit, and lift weights to help maintain.

The amount of protein you should shoot for is probably going to be in the range of 1.25-1.5g protein/ lb LBM. This is higher than the typical 1 g/lb LBM that we hear about. The reason is that if you are lean enough to do a cut and you are lifting weights, you need a little extra.

Try to create a 500 calorie or more deficit by reducing carbs & fat. This might mean you have to do a little low impact cardio too - just don't overdo it. Like 30-60 minutes of walking at 3-3.5 mph.

If you want more info on the mechanisms and details of why this will work, google Lyle McDonald

ottermotorcycle

Increase protein (1g protein per pound of total body weight, minimum.)
Lift weights to keep working on those muscles you want to keep.

Create a caloric deficit. You don't want this to be a steep deficit - don't even go near 1200 calories. The greater your deficit, the more you risk losing lean body mass. Try losing at a rate of .5lb/week until you're satisfied with how lean you are.

manda1978

Thanks guys, I thought that was the case. My protein intake is usually good, I need to cut back on carbs as I've been eating so much lately. I'll calculate how many gr of protein an start there.

Appreciate the advice

manda1978

I've started logging again and have opened my diary. Let me know what you think of today (its not finished yet, just put in what I know I will eat. its only 8.30am Wed 23/4/14 here in Aust)