how to burn fat not muscle
kieranpalmer1995
Posts: 63 Member
Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..
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Replies
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1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.0 -
ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
He hit the nail on the head. 3 months, maybe (should take longer though), but definitely not 1 month0 -
is your profile pic current? I only ask because it does not appear that you need to lose 15 pounds.
and you can't burn 100% fat, your body is not efficient enough. what you can do is lift heavy and get adequate protein.
are you currently on a structured lifting program?0 -
kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
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You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.0
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Why would as little as .64g per pound be recommended here?kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
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DeguelloTex wrote: »
Why would as little as .64g per pound be recommended here?kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
I read a month or so back that protein macros should be set at 0.64 - 0.82 g P per lb of bodyweight based on studies on a range of different athletes .. there would be no harm in exceeding but there was no further benefit .. I believe the 0.82 per lb bodyweight was for serious bodybuilder types
Link from heybales http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
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Lyle McDonald, and his book based on over 500 references, recommends 1.1 - 1.4g per pound for men. Alan Aragon is in the same ballpark, depending on the size of the person involved and whether the goal is gaining or losing (1g per pound of target bodyweight).DeguelloTex wrote: »
Why would as little as .64g per pound be recommended here?kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
I read a month or so back that protein macros should be set at 0.64 - 0.82 g P per lb of bodyweight based on studies on a range of different athletes .. there would be no harm in exceeding but there was no further benefit .. I believe the 0.82 per lb bodyweight was for serious bodybuilder types
Link from heybales http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I guess, like most questions like this, opinion is divided.
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Is that on bodyweight or on LBM .... I think it might be based on LBM
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Bodyweight.
ETA: Besides which, it's not like the OP has a lot of excess bodyweight to make the answers much different, anyway.0 -
hmm
When I get to the Ms World final I think my final wish for mankind will not be world peace but that people will frickin' agree on relevant macros
(I may be a mite cocky for a 48 year old mum of 2 :bigsmile:)0 -
Imma gonna ask sidesteel
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I am not following a programis your profile pic current? I only ask because it does not appear that you need to lose 15 pounds.
and you can't burn 100% fat, your body is not efficient enough. what you can do is lift heavy and get adequate protein.
are you currently on a structured lifting program?
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kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
I weigh around 165-172pounds.
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Alright thanks for your advice I just picked 15pounds cause it's a good number that's all.ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
He hit the nail on the head. 3 months, maybe (should take longer though), but definitely not 1 month
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Lyle usually uses LBM and Body weight interchangeably because a lot of the crowd he works with have close to the same numbers.DeguelloTex wrote: »
Lyle McDonald, and his book based on over 500 references, recommends 1.1 - 1.4g per pound for men. Alan Aragon is in the same ballpark, depending on the size of the person involved and whether the goal is gaining or losing (1g per pound of target bodyweight).DeguelloTex wrote: »
Why would as little as .64g per pound be recommended here?kieranpalmer1995 wrote: »Need help please going to try and loss 15pounds this month. My protein is 150min a day I weigh 172lbs atm..ceoverturf wrote: »1. You won't lost 15lbs in a month. Especially not 15 lbs of fat.
2. To encourage fat loss, eat at a moderate deficit and lift weights.
your protein is 150g a day? Do you weigh somewhere between 182 and 234lbs because you don't look like you do
I read a month or so back that protein macros should be set at 0.64 - 0.82 g P per lb of bodyweight based on studies on a range of different athletes .. there would be no harm in exceeding but there was no further benefit .. I believe the 0.82 per lb bodyweight was for serious bodybuilder types
Link from heybales http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I guess, like most questions like this, opinion is divided.
Also, when the Bayesian article was shown to him, in his forum, his general response, or at the response of his groupies was simply that there is no HARM in going to 1.1 - 1.4 or even to 2 or 3, so why not do it as muscle insurance.0 -
I started at 200pounds"fat" then went to 145 skinny now I am 165+ which is alright for my first year of traininglulucitron wrote: »You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.
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How much cardio you planning on doing to get 15lb in one month? You know there is an upper limit to how much fat per pound of body fat you can lose only from calorie deficit based on low diet?
Anything above that has to come from cardio.0 -
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kieranpalmer1995 wrote: »
I started at 200pounds"fat" then went to 145 skinny now I am 165+ which is alright for my first year of traininglulucitron wrote: »You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.
as a 19 year old male, I would suggest getting on a structured lifting program like starting strength or strong lifts. Recalibrate your weight loss to .5 pound per week so that you keep losing body fat and retain as much mass as possible. As you would be new to a structured lifting program you might get some good newbie gains too....0 -
kieranpalmer1995 wrote: »
I started at 200pounds"fat" then went to 145 skinny now I am 165+ which is alright for my first year of traininglulucitron wrote: »You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.
as a 19 year old male, I would suggest getting on a structured lifting program like starting strength or strong lifts. Recalibrate your weight loss to .5 pound per week so that you keep losing body fat and retain as much mass as possible. As you would be new to a structured lifting program you might get some good newbie gains too....
Do you have a good program I could follow??0 -
Those numbers aren't adding up. What did you do wrong to have gotten to 145, then get to 165 and now need to lose 15 of the 20 lbs you gained? If you bulked and need to lose 15 lbs of the 20 lb bulk then you messed up along the way, what happened?kieranpalmer1995 wrote: »
I started at 200pounds"fat" then went to 145 skinny now I am 165+ which is alright for my first year of traininglulucitron wrote: »You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.
That 15lb is just a number. It for for an example. I just want to loss some body fat and maintain my "gains" just thinks I can do this year to improve my training0 -
kieranpalmer1995 wrote: »kieranpalmer1995 wrote: »
I started at 200pounds"fat" then went to 145 skinny now I am 165+ which is alright for my first year of traininglulucitron wrote: »You definitely don't look like you need to lose weight...more building muscle to get some shape, so I'd be working on bulking and lifting heavy.
as a 19 year old male, I would suggest getting on a structured lifting program like starting strength or strong lifts. Recalibrate your weight loss to .5 pound per week so that you keep losing body fat and retain as much mass as possible. As you would be new to a structured lifting program you might get some good newbie gains too....
Do you have a good program I could follow??
I would suggest strong lifts or starting strength. I think wendlers 5/3/1 has a beginner program built into it.
Look into all three and pick the one that you want to run and run it for four to six months.0 -
Um, if that's you in your profile pic, you don't even have 15 pounds to lose. Of fat, or anything else.0
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So basically you have an overall goal of cut body fat, try to preserver or gain muscle?
I second some version of Starting Strength, such as original, strong lifts, ice cream fitness / jason blaha program, or any number of variants.
At 19, assuming you don't have much else going on in your life, you can probably get away with doing the full versions of the programs while doing maintenance calories or a slight deficit, just make sure you get rest.0 -
This content has been removed.
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So basically you have an overall goal of cut body fat, try to preserver or gain muscle?
I second some version of Starting Strength, such as original, strong lifts, ice cream fitness / jason blaha program, or any number of variants.
At 19, assuming you don't have much else going on in your life, you can probably get away with doing the full versions of the programs while doing maintenance calories or a slight deficit, just make sure you get rest.
Well, that makes no sense at all. Wow.
I won't say it doesn't make sense, but I am curious what he is implying...0 -
I mean much else as in stressors, things that will fatigue his CNS.So basically you have an overall goal of cut body fat, try to preserver or gain muscle?
I second some version of Starting Strength, such as original, strong lifts, ice cream fitness / jason blaha program, or any number of variants.
At 19, assuming you don't have much else going on in your life, you can probably get away with doing the full versions of the programs while doing maintenance calories or a slight deficit, just make sure you get rest.
Well, that makes no sense at all. Wow.
At 19, what are the chances he has kids, a career (not a job, a career), a long term partner with shared property, a home to maintain, aging parents that need his help, etc., etc. Any number of things that generate stress and obligations that force schedules on him.
Sure, I thought my life had stress at 19. Mid 30s me would laugh at 19 year old me's idea of stress.
I'm also going to assume anyone serious about it that has the actual free time to perform the activity needed to burn enough calories to go through 15 lb of fat in a month has already freed himself up for such a goal.0 -
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