Help with reducing body fat % and increasing muscle mass?

VegetalienPleurnichard
VegetalienPleurnichard Posts: 25 Member
edited November 2024 in Fitness and Exercise
I really want to start reducing my body fat % and start increasing my muscle mass and start toning my body. As far as I know, my body builds muscle at a pretty good pace, but when it comes to losing fat it's not so good at that.....
I don't know what to believe when it comes to diet and decreasing body fat, I've tried High fat- Low carb, and that helped a lot with eating less and losing weight, High carb - Low fat I know helps me de-bloat but I gain a lot of weight quickly, Right now i'm trying Higher protein because that's the most consistent information i've found when it comes to building muscle.
- The question i have is, what should my ratios be? How much of each macro should i get if i'm trying to tone my body and reduce fat?
- I've got the exercise down, I do 40mins of cardio and roughly 20mins of weights and strength each weekday, Saturdays I do at least 60 mins of cardio, and Sundays are my rest days where i go for a 30 min walk or light bike ride. Is this good? Should I do more? Different?
- I'm not currently trying to lose much weight now, I know it'll come with fat loss so the last 5-10 pounds i want to lose will probably come with that, and even if i don't lose that, I'll be happy with just being toner and looking sexy as hell.
- Can anyone help me with this?

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Eat at your TDEE and lift heavy weights. Cardio if you like to.
  • VegetalienPleurnichard
    VegetalienPleurnichard Posts: 25 Member
    I don't want to BUILD more muscle, I want to TONE what i have now and just get rid of the overlying fat.
  • stealthq
    stealthq Posts: 4,298 Member
    So eat at a slight deficit and lift heavy weights.
  • Hornsby
    Hornsby Posts: 10,322 Member
    IAteAllTheVegans wrote: »
    I don't want to BUILD more muscle, I want to TONE what i have now and just get rid of the overlying fat.

    Eat at your TDEE and lift heavy weights. Cardio if you like to.

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    IAteAllTheVegans wrote: »
    I don't want to BUILD more muscle, I want to TONE what i have now and just get rid of the overlying fat.

    Your title is misleading with the OP then. You do not build muscles on maintenance.
  • jaquelynny
    jaquelynny Posts: 94 Member
    stealthq wrote: »
    So eat at a slight deficit and lift heavy weights.

    truth
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    Then eat at a slight deficit (about 250 calories} and lift heavy weights.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    stealthq wrote: »
    So eat at a slight deficit and lift heavy weights.
    Hornsby wrote: »
    IAteAllTheVegans wrote: »
    I don't want to BUILD more muscle, I want to TONE what i have now and just get rid of the overlying fat.

    Eat at your TDEE and lift heavy weights. Cardio if you like to.

    Agreed.

    Add in some HIIT, then it's just about patience and consistency.

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    edited November 2014
    nosajjao wrote: »
    Start with your nutritional intake, you were doing it all wrong. Its not a diet, its a lifestyle change, so make a permanent choice of how you will eat from now on.

    Enter your goal calorie count for the day (a deficit from your metabolic rate), and MFP calculates your calorie spread. Try to balance your intake of carbs, proteins, and fats. Fats are for long term energy, protein for muscles, and carbs for your brain function and digestive system. Limit your sugar intake as much as possible, try to only get your sugars from fruit. Avoid processed sugars altogether.

    Try 4 cardio days a week and 3 muscle/lifting days. Spend 45mins-1 hr of serious effort with your exercise routines, make sure you're being safe with stretching and warmups and proper form or you'll have an injury. If you balance cardio with muscle you'll eventually lean out. Talk to a personal trainer at a gym for more info.

    She doing it wrong. What she has done is not decide on what she is doing.
  • rybo
    rybo Posts: 5,424 Member
    Don't worry about ratios, eat at or just below maintenance and get about 100 grams a protein a day. Lift heavy weights and do a little cardio if you like it.
  • arditarose
    arditarose Posts: 15,573 Member
    No such thing as "toning". You either lose fat, or build muscle.
This discussion has been closed.

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