buring % of fat in a week
- Thread starter stangmatt
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bnelson1985
New member
i would say maybe .5% bf without sacrificing much muscle......not sure about this one, but 1 to2 pounds a week is a good goal.
bnelson1985
New member
well man i can tell you from experiance also that making weight, depending on how much you have to lose, can be very bad and can definently cut into muscle. To lose 2% in one week is possible, but not for an extended period of time cause that would be losing anywhere from 4 to 7 pounds per week and if you try to do that over an extended period of time, then you will definently cut into muscle to get there. Your best bet is to determine your BMR and eat the amount of calories in your maintnance zone and then do 30 to 45 minutes of cardio 5 or 6 days a week with your heart rate between 40 to 60% maximum heart rate. This should allow you to burn fat while maintaning your mass and strength. Use protein and carb shakes if you need to in order to manipulate your nutrition intake so that your staying in your maintnance zone but getting plenty of protein, carbs and the right fats to do so
bnelson1985
New member
yeah its a good idea...good luck man and keep us updated
heartrate between 40-60%??? at 40% you are hardly burning anything in fact i bet most guys couldn't even get get on a cardiomachine and keep heartrate that low. even at 60% you are burning very little energy but a high percentage comes from fat. that however does not mean that its the best thing for fatloss.
bnelson1985
New member
Yeah 40% would def be on the low side, but if you stay between 40 and 60 you should be good with some fat loss, as long as you go long enough. I mean i was just giving out some numbers. It is pretty safe to say that he will go beyond 50% and closer to 60% just because it wont be that hard and he will push himself. It is a decent range to stay between for fat loss cause anywher about 70 and you are in cardiovascular training which will deplete glycogen stores before burning off just fat.. anyway, i dont disagree that 40% is on the very low end it was just a range for him though thats all
you never burn off just fat. even at low intensities you burn a mix of carb and fat about 50/50 for a normal person and a bigger percentage of fat the better you are trained at burning fats.
and burning glycogen is not a bad thing. you simply need to put your body in an energy deficit and when you do that you will lose weight.
if you do 20 min at a very low intesity you will burn so very little energy that the impact will be negliable. try doing 45 min for a start.
and burning glycogen is not a bad thing. you simply need to put your body in an energy deficit and when you do that you will lose weight.
if you do 20 min at a very low intesity you will burn so very little energy that the impact will be negliable. try doing 45 min for a start.
bnelson1985
New member
Once he gets his diet down and knows what works best for his body then he can do this, but if he is at all in an experimental stage like it sounds, then going in to glycogen stores too much at a calorie defecit could pay a good toll on his muscle for sure. You really have to find that good medium and know what works best for you so until you are there i would stick with a little less intensity for 45 minutes or more and eat within the low end of your maintnance zone. Just my opinion.
After all stangmatt there is science to go behind the stuff we are telling you, but it really is just general. Try a few different things and see where you stand in the end. After boxing for 8 years, and recently started MMA, i have had lots of time to get my diet down to where it benefits me personally, but if i showed my diet to a RD or nutrionists they would tell me its all wrong (i know cause i have been there). So find out what is good for you and you should do fine.
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stangmatt
StiFF_one
Great help everyone! thanks. and bnelson1985 your right about me, im def in experimental stage still. I mean i have been getting cut up for the past 2 summers and each year i try something diff. And this is the first year that i decided to listin to what you guys have to say and learn from all of you. Before i used to do cardio on empty stomach but it was high int. i would sweat like a pig, It got me ripped but i felt like i lost some muscle with it
JayC
..in the making
LOL.. you don't even want to know! Honestly for probably the first 3 days I dropped to maybe 1600 cals/day w/low-mod carbs, the next 4 days were about 1400 cals/day and low carb, then one day at 1100 cals w/little to no carbs and the last day I really didn't even eat or drink anything until I weighed in.
Was doing extended cardio numerous time daily plus other training and workouts.
At the time I was running maybe 300-400mg/week of test and around 40mg/day of var.. my trainer did my measurements and calculations showed that I didn't lose a single pound of muscle. (that we could tell).
D
dale123
Guest
Yeah, and we should do it step by step for a heathier way.
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