Burn fat and maintain ALL Muscle (picture included)
eduction6364
Posts: 20 Member
Hey so 1st a little bit of background info im currently 180 lbs, 5’10 and am 18 years old, now as said in the title i want to try and loss fat and maintain all of my muscle mass and strength, i am not calling this a recomp because i am pretty sure building muscle and burn fat at the same time is pretty much impossible unless you are extremely overweight and/or a nooby lifting, so 1st i would start with my plan i want to aim for 0.5 lbs per week for the next 11 weeks, i am changing my diet completely around eating nothing but whole foods, lean meats, healthy fats, complex carbs, fruits and vegetables, i will be training 6 days a week with a mixture of strength and hypertrophy now my question is by doing this would it be possible for me losing 0.5 a week for 99% of that being only fat? Could I maintain all of my muscle mass and strength or possibly increase either or? Some of you maybe asking of what my goals are i want to lose fat but i really cant afford to lose any muscle, also i am a manager in the food industry and it is really exhausting really cant afford feeling the extra fatigue of being on a higher deficit diets, im hoping after these 11-12 weeks of the plan i stated above i can lose 6 lbs of fat and maintain all my muscle and strength before going on a very slow bulk for the next 6 months gaining about 2 lbs a month, would appreciate any thought and opinions on this! Picture is my current body.
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Replies
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I understand it might take an very experienced lifter to answer this0
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For an 18 year old male who is not highly trained it's not difficult in the slightest to lose fat and gain muscle in a slight caloric deficit. (Wait until you are in your 50's with decades of training behind you and it becomes a very different story!)
You would have to have an awful training regime or a seriously sub-standard diet or awful genetics not to TBH.
When you are older you will realise these are your golden years when things happen quickly and easily - don't waste them with a poor training plan. Your post is 99% about food and 1% about training but it's your training that instigates adaptation and drives progress.
Here's a couple of articles that might interest you....
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/
https://sci-fit.net/bulking-deficit-gaining/5
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