How to reduce fat % and retain strength

patentguru
patentguru Posts: 312 Member
in Introduce Yourself
Hi- I have been trying different diets for over 30 years now. I am naturally thin. I need to eat a lot of calories to gain muscle mass, which also increases my fat percentage. I just joined this site to try and cut the fat from present 19% to below 10% without losing too much strength- very difficult. When I go low fat, medium carb and high protein- my cardio is easy- can run 10 milers no problem- but muscle mass decreases very fast along with the fat reduction. When I go on low carb -high fat and protein diet my strength remains as I lose the fat- but cardio suffers and I cannot run over 4 miles. I want it all, low fat, muscle mass, and be able to run long distance. Anyone out there achieve all this at once? Thanks. Jeff

Replies

  • MidwestAngel
    MidwestAngel Posts: 1,897 Member
    I'm no expert, but it sounds like you need to hit the weights.
  • Ph4lanx
    Ph4lanx Posts: 213 Member
    I'm no expert, but it sounds like you need to hit the weights.

    QFT!
  • patentguru
    patentguru Posts: 312 Member
    Hi- I forgot to mention I weight lift old school free weights. Present bench is 255, when it drops below 225 during cutting, I quit the diet.
  • TheAncientMariner
    TheAncientMariner Posts: 444 Member
    I have heard that you have to choose one over the other, but you cannot do both at the same time. I would cut back on the running and strength train for mass... I would still do a 5 miler on my off days (if you strength train 3x per week, run 2x per week). Once sufficient mass has been obtained, then I will slowly ramp up my distance. That's just my completely unprofessional opinion. I tried both and found it very difficult. The problem for me though is that I was trying to lose fat, not necessarily gain muscle.
  • Ph4lanx
    Ph4lanx Posts: 213 Member
    You may wish to look into DTP, in that case. It's possible to do both, but very difficult and very, very stringent on what you take in.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Get your protein up to 2-3g/kg of target bodyweight

    Lift heavy. Cut out some volume if need be, make mainting the wieght on the bar your focus.

    Make sure you deficit is moderate. Lose one pound per week at most.

    Depending on how much cardio you're doing, you might want to cut back on that as well. 3 Moderate session per week on top of lifting is plenty.
  • patentguru
    patentguru Posts: 312 Member
    Will look into DPT. I pretty much have come to the same conclusion you stated, cardio three days a week, 5-8 mile run max. Already do heavy weight, low reps with free weights- great strength results when I eat sufficient calories. Trying to get where you are in your picture- ripped mass. Thanks.
  • BrianW69
    BrianW69 Posts: 16
    I agree with the other posters... lift, lift, lift.

    Your low carb diet may be what is preventing you from running long distances. You need to balance your carbs and protein to sustain enough energy for those long runs. It's a little counter-intuitive, but increasing your calorie intake (assuming proper nutritional balance and weight training) will help you gain muscle mass while burning fat.
  • patentguru
    patentguru Posts: 312 Member
    Got it- will stick with heavy lifting, perfect form, low reps, and keep cardio to three days of 5-8 mile runs. Will also try mix of 25% carbs, 30% fat, 45% protein as daily food goals, deficit of 500-1000cal daily until fat level reached.
  • BobSassafrass
    BobSassafrass Posts: 85 Member
    You also have to consider the more fit you are, the more carbs you burn while working out. So maybe less fat and more carbs for energy.

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