I want to loose body fat but maintain muscle

Imholmzy
Imholmzy Posts: 7 Member
edited December 2024 in Health and Weight Loss
I want to lower my body fat percentage but maintain my gains I've been lifting for nearly 2 years now and I don't want to loose my gains I just want to get skinny but stay big any suggestions? And food plans??

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    small deficit, decent lifting programme, and plenty of protein.
  • Imholmzy
    Imholmzy Posts: 7 Member
    Ok thank you for the quick reply, I lift 5-6 days a week, I can never get into a good eating habit if I'm honest I just recently got 100% whey gold standard and I can see little improvements so I'll try up my protein intake thank you
  • rybo
    rybo Posts: 5,424 Member
    If you are already getting adequate protein, upping it isn't going to magically lean you out. While it doesn't hurt to go over on protein, it's not needed and can get expensive.
    You aren't going to lose your gains unless you do some drastic extended period severe deficit. Keep lifting, slight deficit & some patience.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    TavistockToad wrote: »
    small deficit, decent lifting programme, and plenty of protein.

    yup all of this.

    what program are you following atm?
    how much protein are you getting?
    what is your current deficit?
  • Imholmzy
    Imholmzy Posts: 7 Member
    I don't have a programme yet, and see that's my problem I don't add my makros so that's why I hAvnt been losing body fat I'm gonna start that why I got this app
  • Imholmzy
    Imholmzy Posts: 7 Member
    Macros*
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Imholmzy wrote: »
    I don't have a programme yet, and see that's my problem I don't add my makros so that's why I hAvnt been losing body fat I'm gonna start that why I got this app

    you haven't been eating in a calorie deficit, THATS why you haven't lost bodyfat.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Imholmzy wrote: »
    I don't have a programme yet, and see that's my problem I don't add my makros so that's why I hAvnt been losing body fat I'm gonna start that why I got this app

    well then the first step if to find a progressive load lifting program and do it.
    2nd step is getting your calories in decided and you do that by entering your stats here (activity level is without exercise) and choosing your weekly weight loss goals. YOu can do an aggressive cut 1-2lbs a week or a slow cut 1/2lb or less a week.
    Macros are for body comp and health and if you want to watch them try to ensure you are getting 0.8 grams of protein for each lb you weight, 0.35 grams of fat and the rest carbs esp if you are lifting.

    I don't typically use protein powder (only in the summer in my fruit smoothies) as I get most of my protein from food.

  • Imholmzy
    Imholmzy Posts: 7 Member
    Ok thank you for your help it means a lot
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