Lose BF but Gain Lean muscle
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mellieno1
Posts: 7
As many people have tried this - this is not the easist thing to do.
Trying to get the carbs low so I dont gain the weight but eating the right amount of protein to gain muscle but the right carbs too so I dont pass put & be all drained etc - like I did in the past
If someone could help with this - if you could look at my food intake & tell me where am going wrong.
I did an amazing week with protein & carbs etc but I never did any cardio & felt fat !!!![:( :(](https://community.myfitnesspal.com/en/resources/emoji/frowning.png)
so then reduced the calories & did more cardio which reduced the weight training![:( :(](https://community.myfitnesspal.com/en/resources/emoji/frowning.png)
Back to square 1 lol.................HELP !!!!!!!!
Trying to get the carbs low so I dont gain the weight but eating the right amount of protein to gain muscle but the right carbs too so I dont pass put & be all drained etc - like I did in the past
If someone could help with this - if you could look at my food intake & tell me where am going wrong.
I did an amazing week with protein & carbs etc but I never did any cardio & felt fat !!!
![:( :(](https://community.myfitnesspal.com/en/resources/emoji/frowning.png)
so then reduced the calories & did more cardio which reduced the weight training
![:( :(](https://community.myfitnesspal.com/en/resources/emoji/frowning.png)
Back to square 1 lol.................HELP !!!!!!!!
![:) :)](https://community.myfitnesspal.com/en/resources/emoji/smile.png)
0
Replies
-
As many people have tried this - this is not the easist thing to do.
Trying to get the carbs low so I dont gain the weight but eating the right amount of protein to gain muscle but the right carbs too so I dont pass put & be all drained etc - like I did in the past
Excess calories cause weight gain, not carbs. Granted your protein and fat requirements will cause carbs to be the most logical thing to reduce, but I wanted to clarify this point.If someone could help with this - if you could look at my food intake & tell me where am going wrong.
I did an amazing week with protein & carbs etc but I never did any cardio & felt fat !!!
so then reduced the calories & did more cardio which reduced the weight training
Back to square 1 lol.................HELP !!!!!!!!
Set calories to maintenance/TDEE
If you don't know that caloric intake, start here:
http://forum.bodybuilding.com/showthread.php?t=121703981
Choose a heavy lifting program. Starting Strength, Stronglifts are both great. Your program should have you deadlifting, squatting, benching, chinups/pullups, rows/etc -- the majority of your time should be spent on big lifts and not tricep kickbacks/etc.
Set protein and fat minimums as follows:
1g/lb LBM in protein
.4g/lb total bodyweight in fat
Eat the rest in carbs once you meet or exceed the above minimums.
Now having said ALL of that:
1) You may want to consider rotation cycles of bulking/cutting as that's typically more efficient.
2) The amount of cardio you do should be tailored to your fitness goals and personal preference. I am satisfied with the CV benefit I get from lifting heavy, so I do zero cardio. I just reduce cals to drop fat.0
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