What's your routine? losing the fat, keeping/adding muscle

markymarrkk
markymarrkk Posts: 495 Member
edited October 2 in Health and Weight Loss
I gained back 12 lbs since hitting my low of 190 in April....was trying to bulk up and lift heavy but I packed on around my waist as well, It's hard to add strength while trying to keep that fat off. Need to drop my calories again but my body gets super hungry on the days following weight training. I don't want to stop either. wish there was some easier ways to lose the fat and keep the muscle without intricate nutrition/exercise routines.

Replies

  • lakersfan4life
    lakersfan4life Posts: 322 Member
    if you figure out a way, can you let me know...............

    thanks
  • nehushtan
    nehushtan Posts: 566 Member
    You might try asking this on bodybuilding.com, though I think the answer is going to be cutting out starch and sugar and eating mainly protein and complex carbohydrates.
  • Egger29
    Egger29 Posts: 14,741 Member
    Sent you a PM with some recommendations.

    Cheers!
  • lakersfan4life
    lakersfan4life Posts: 322 Member
    I've read about this calorie cycling but i have a hard enough time just figuring out how many calories im consuming as it is.......
  • fredlausier
    fredlausier Posts: 5 Member
    I'm in the same situation, but am having some success with maintaining my weight and decreasing my fat, abeit slowly, while increasing my strength and muscle mass. I am lifting 3 days a week, using Mark Rippetoe's Starting Strength workout, for about 6 weeks now. I am eating maintenance calories (around 2200 for me), but am limiting my carbs. Not eliminating them, but limiting them. I try to eat no more than 150 grams of carbs, and try to eat the majority of them in the morning, and again about an hour before working out in the afternoon. I go low carb at dinner and in the evening. I make up the difference in calories with protein and fat. On the days I don't lift, I walk 3 miles, but don't eat back the calories. It seems to be working for me, as I am maintaining my weight around 185 and body fat is 17.5% and dropping steadily.
  • tigersword
    tigersword Posts: 8,059 Member
    I gained back 12 lbs since hitting my low of 190 in April....was trying to bulk up and lift heavy but I packed on around my waist as well, It's hard to add strength while trying to keep that fat off. Need to drop my calories again but my body gets super hungry on the days following weight training. I don't want to stop either. wish there was some easier ways to lose the fat and keep the muscle without intricate nutrition/exercise routines.

    When you build muscle, you add some fat. Just like when you lose fat, you also lose some muscle. There's no way around it. That's why body builders go through phases. They "cut" where they eat on a calorie deficit to lose fat for several weeks, then they "bulk," eating a surplus to add muscle for several weeks. Repeat the cycle until you're happy with your results, then maintain. It's not intricate or complicated, just kind of tedious.
  • gazz777
    gazz777 Posts: 722
    Keen to watch this thread - so I know what to do when the weight is finally 'off'.

    Gary
  • PBJunkie
    PBJunkie Posts: 652
    I gained back 12 lbs since hitting my low of 190 in April....was trying to bulk up and lift heavy but I packed on around my waist as well, It's hard to add strength while trying to keep that fat off. Need to drop my calories again but my body gets super hungry on the days following weight training. I don't want to stop either. wish there was some easier ways to lose the fat and keep the muscle without intricate nutrition/exercise routines.

    When you build muscle, you add some fat. Just like when you lose fat, you also lose some muscle. There's no way around it. That's why body builders go through phases. They "cut" where they eat on a calorie deficit to lose fat for several weeks, then they "bulk," eating a surplus to add muscle for several weeks. Repeat the cycle until you're happy with your results, then maintain. It's not intricate or complicated, just kind of tedious.

    This!
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