Burning Body Fat While Maintaining Muscle/Strength
Morgan_Lain
Posts: 1 Member
I’ve been working at this for awhile, my main questions are: what kind of diet would support this (macros)? and would my current lifting schedule of working on a different muscle group everyday but Sunday suffice (ie Monday: Chest and Tris, Tuesday: Legs, Wednesday:Back and Bis) lifting heavier of course, or should I integrate more rest days?
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Replies
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To achieve your titular goal it all comes down to:
1. Caloric Deficit
2. Adequate Protein (0.8-1g / lb body weight)
3. Resistance training on a proven program
If you go for an aggressive deficit you might see some dip in lift numbers or the ability to recover. Depending on your training level and the details of your current program, you might be able to find something more well-rounded and effective than a bro-split like you described.7 -
To achieve your titular goal it all comes down to:
1. Caloric Deficit
2. Adequate Protein (0.8-1g / lb body weight)
3. Resistance training on a proven program
If you go for an aggressive deficit you might see some dip in lift numbers or the ability to recover. Depending on your training level and the details of your current program, you might be able to find something more well-rounded and effective than a bro-split like you described.
Agree with steveko89. Very had to keep Body Fat low and bulk. I have worked on it for years and like was mentioned you have to be dialed in on your macros and total calories. For me based on my BF%, age, and weightlifting schedule I keep to 1500 total calories on rest days with the ratio of 45 pro, 35 carb and 25 fat. On my heavy lift days I do 2000 calories with the ratio of 45 pro, 45 carb and 10 fat. All my carbs injested in the 5 hours post workout. With this I can maintain sub 10% BF and still make very very small gains in both strength and size. To really gain I have to bulk and cut. Good luck2 -
Slight caloric deficit, resistance training, 1g protein/lb bodyweight .4-.6 grams of fat per lb and fill rest of calories with carbs5
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As a female I have seen more success with a deeper calorie deficit for a period of time (2 weeks or so) followed by a reverse diet. Keep in mind if you have a history of bingeing it may not work the best for you, but personally, I would rather be in a larger deficit for a shorter amount of time and lose more bf with more muscle then be in a smaller deficit for a prolonged amount of time. Depends all on your stats and goals tho.4
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Morgan_Lain wrote: »I’ve been working at this for awhile, my main questions are: what kind of diet would support this (macros)? and would my current lifting schedule of working on a different muscle group everyday but Sunday suffice (ie Monday: Chest and Tris, Tuesday: Legs, Wednesday:Back and Bis) lifting heavier of course, or should I integrate more rest days?
Regarding your lifting program... A bro-split is ok. They are largely suboptimal compared to a full body or proper split where you hit each body part 2-3x a week but they are ok for maintaining. Personally, i only use a bro-split during a rest week.3 -
moogie_fit wrote: »As a female I have seen more success with a deeper calorie deficit for a period of time (2 weeks or so) followed by a reverse diet. Keep in mind if you have a history of bingeing it may not work the best for you, but personally, I would rather be in a larger deficit for a shorter amount of time and lose more bf with more muscle then be in a smaller deficit for a prolonged amount of time. Depends all on your stats and goals tho.
This is my format too. A large deficit for the first two week to get the scale moving, then I start raising the calories until I reach a smaller deficit.
Not sure why you've got the woos, it's a decent plan.4 -
pinggolfer96 wrote: »Slight caloric deficit, resistance training, 1g protein/lb bodyweight .4-.6 grams of fat per lb and fill rest of calories with carbs
Again, sound advice, which could be seen as poor advice because of people hitting the woo button.
If you've hit the woo button, please explain your point of view.2 -
pinggolfer96 wrote: »Slight caloric deficit, resistance training, 1g protein/lb bodyweight .4-.6 grams of fat per lb and fill rest of calories with carbs
Again, sound advice, which could be seen as poor advice because of people hitting the woo button.
If you've hit the woo button, please explain your point of view.
I don't see any woo on this quote. The only observation is the facts are slightly high. .35 to .45 is adequate. The protein is fine, although 1 gram of LBM is adequate. The rest is preference including preferring to cut hard for a couple of weeks.3 -
I don't see any woo on this quote. The only observation is the facts are slightly high. .35 to .45 is adequate. The protein is fine, although 1 gram of LBM is adequate. The rest is preference including preferring to cut hard for a couple of weeks.
I think someone has 'un-wood' lol.
For the fats, I think the opposite.
As long as you are in a calories deficit, you don't have to limit fats.
Obviously protein must be given priority, but high fats can't be turned into body fat because of the deficit.
Carbs are preferred for training but your body is capable of using the dietary fat too.
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I injured my knee 2 years ago at work. Took me 11 1/2 months to go back after PT.. i can’t run much anymore because of the pounding. I noticed I am up 15 pounds since the injury. Anyone have any advice to burn calories but boost strength at the same time?0
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I don't see any woo on this quote. The only observation is the facts are slightly high. .35 to .45 is adequate. The protein is fine, although 1 gram of LBM is adequate. The rest is preference including preferring to cut hard for a couple of weeks.
I think someone has 'un-wood' lol.
For the fats, I think the opposite.
As long as you are in a calories deficit, you don't have to limit fats.
Obviously protein must be given priority, but high fats can't be turned into body fat because of the deficit.
Carbs are preferred for training but your body is capable of using the dietary fat too.
I agree but they are calorie dense. I prefer to keep them lower and eat more high fiber fruits and veg for satiety and training performance. But again, once you are at .35 grams per lb of body weight for fat, higher or not just comes down to preference if protein is in line.2 -
I agree but they are calorie dense. I prefer to keep them lower and eat more high fiber fruits and veg for satiety and training performance. But again, once you are at .35 grams per lb of body weight for fat, higher or not just comes down to preference if protein is in line.
Yep personal preference is key. Not having to worry about your fat content during a deficit seems counter intuitive, so I just wanted to point it out.
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I always thought it never mattered how much fats or carbs you had as long as you hit your proteins, Calories and you don't have fats too low.1
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I always thought it never mattered how much fats or carbs you had as long as you hit your proteins, Calories and you don't have fats too low.
That's essentially what I'm saying. The .35 grams per lb is a kind of minimum. From there, fats and carbs are all preference driven. Eat more fats and fewer carbs if you want. Or the other way around. So, is protein as long as your min is .8 to 1 gram per lb of LBM. You can eat more if you prefer.
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I agree but they are calorie dense. I prefer to keep them lower and eat more high fiber fruits and veg for satiety and training performance. But again, once you are at .35 grams per lb of body weight for fat, higher or not just comes down to preference if protein is in line.
Yep personal preference is key. Not having to worry about your fat content during a deficit seems counter intuitive, so I just wanted to point it out.
Yes, makes sense.0 -
I always thought it never mattered how much fats or carbs you had as long as you hit your proteins, Calories and you don't have fats too low.
That's essentially what I'm saying. The .35 grams per lb is a kind of minimum. From there, fats and carbs are all preference driven. Eat more fats and fewer carbs if you want. Or the other way around. So, is protein as long as your min is .8 to 1 gram per lb of LBM. You can eat more if you prefer.
I know I was agreeing with you
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I'm not convinced that carb/fat ratios don't matter during a bulk.
My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful.
Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on the safe side, esp during a bulk.3 -
I'm not convinced that carb/fat ratios don't matter during a bulk.
My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful.
Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on the safe side, esp during a bulk.
I agree.1 -
I injured my knee 2 years ago at work. Took me 11 1/2 months to go back after PT.. i can’t run much anymore because of the pounding. I noticed I am up 15 pounds since the injury. Anyone have any advice to burn calories but boost strength at the same time?
Weight training to do during fat loss - http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html0 -
I'm not convinced that carb/fat ratios don't matter during a bulk.
My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful.
Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on the safe side, esp during a bulk.
I'll have to see if there's studies about that or else I am *kitten*. On a bulk, my fats tend to go over 30% easily simply because it seems every food has fats in them especially when I eat over 3K calories.0 -
I'll have to see if there's studies about that or else I am *kitten*. On a bulk, my fats tend to go over 30% easily simply because it seems every food has fats in them especially when I eat over 3K calories.
Here's a snippet where Layne sums it up. The whole series is very interesting
https://youtu.be/JpMbsz9T2vA?t=18m28s
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Lyle typically recommends 0.44g/lb at
Lyle later goes onto to say at 1:05:30 that fat/carb doesn't really matter during a bulk but does recommend keeping fats moderated.
https://youtu.be/rqQwmJfmJnU?t=58m27s
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I'm not convinced that carb/fat ratios don't matter during a bulk.
My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful.
Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on the safe side, esp during a bulk.
I'll have to see if there's studies about that or else I am *kitten*. On a bulk, my fats tend to go over 30% easily simply because it seems every food has fats in them especially when I eat over 3K calories.
I haven't looked for any studies. For me it stands to reason that if you are in surplus, you can keep fats steady in grams and mostly increase carbs. As explained in the Norton video, fat is the most easily stored macro.
That being said, it's not the end of the world if you are a little higher. I'm also a big fan of lean bulking to minimize fat storage. I believe Lyle McDonald recommends 200 to 300 calories surplus to minimize fat gain IIRC.0 -
I'm not convinced that carb/fat ratios don't matter during a bulk.
My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful.
Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on the safe side, esp during a bulk.
I'll have to see if there's studies about that or else I am *kitten*. On a bulk, my fats tend to go over 30% easily simply because it seems every food has fats in them especially when I eat over 3K calories.
I haven't looked for any studies. For me it stands to reason that if you are in surplus, you can keep fats steady in grams and mostly increase carbs. As explained in the Norton video, fat is the most easily stored macro.
That being said, it's not the end of the world if you are a little higher. I'm also a big fan of lean bulking to minimize fat storage. I believe Lyle McDonald recommends 200 to 300 calories surplus to minimize fat gain IIRC.
I know, it's just that when I bulk, I tend to abuse on coconut lol which of course increase my fats pretty high. Thanks everyone for the videos, I'll check them out.1 -
I lay off alcohol and processed foods. Keep at about 400 calorie deficit and Protein at about 200g per day. That simple and it works for me.1
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I believe I am around or just a bit over a 1:1 ratio of muscle to fat gain on my bulk. This is with fats and carbs close to being equal (and some days I think fats are even higher). Granted, I started out very lean. So whether I could have had an exceptional ratio if I kept my fats lower is debatable, but I'm not fully convinced that my macro ratio was much of a factor. I have other reasons why I have been trying to put a limit on my carb intake.0
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