How do you lose fat with out losing muscle by lowering calories?

[Samurai]

I am 24 yrs old been on 3 TEST E cycles (which didn't have clean diet in them), and weight 203, I am 18% body fat (36lbs of bodyfat) and I want to lose the fat while maintaining my muscle mass (I am preparing for a contest), but what doesn't make sense to me is that my friend who is a certified personal trainer said to lower your calories which conflicting info to what people say on the anabolic forum that I need 4,000 calories or more to bulk or maintain my muscle mass. All I have been doing so far is losing the muscle I have gained on cycles by only getting a little over 3,000 calories in by following my friends advice, but the fuckn fat is still there even though I have been doing a clean diet and cardio for 45 mins of fast walking 4 times a week.

I am on a clen cycle (9 days so far) with a clean diet which consists of

Boneless + skinless chicken breast sandwhiches 3 times a day with wheat bread with mustard(no mayo, no cheese) and a Potato for my other meals

Protein shakes (2scoops of whey for breakfast)

Turkey burgers sandwhiches 2 times a day with 9 grams of fat and with a shitty 20 grams of protein for one of my meals.

Muscle milk before I go to bed.

 

[shortz]

You will find that most personal trainers really know little about dieting on an adnvanced level. For the average person, lowering cals is the basic concept. When it comes to athletes(using the term loosely), it is much more than just that. You must find the right combo of macronutrients, timing of macronutrients and cardio. It's not easy either.

I am a personal trainer and I can tell you that I learned the hard way and I am glad. I never really gave alot of diet advice for weight loss, but now that I have put myself through it, I finally see the light. Too bad many trainers don't do that.

The basic idea is to get more cals and macronutrients on training days then off training days. For instance, a 200lbs athlete may need 300g protein, 150-200g carbs and 50g of fats on training days, then on non-training days, may only need 300g of protein, 50-100g carbs and 50g fats.

I made the mistake of trying to just drop cals without adding cardio and it hit me hard. I lost alot of LBM. I realized that adding cardio and timing macronutrients is far more important then trying to just drop cals.

 

[Samurai]

You will find that most personal trainers really know little about dieting on an adnvanced level. For the average person, lowering cals is the basic concept. When it comes to athletes(using the term loosely), it is much more than just that. You must find the right combo of macronutrients, timing of macronutrients and cardio. It's not easy either.

I am a personal trainer and I can tell you that I learned the hard way and I am glad. I never really gave alot of diet advice for weight loss, but now that I have put myself through it, I finally see the light. Too bad many trainers don't do that.

The basic idea is to get more cals and macronutrients on training days then off training days. For instance, a 200lbs athlete may need 300g protein, 150-200g carbs and 50g of fats on training days, then on non-training days, may only need 300g of protein, 50-100g carbs and 50g fats.

I made the mistake of trying to just drop cals without adding cardio and it hit me hard. I lost alot of LBM. I realized that adding cardio and timing macronutrients is far more important then trying to just drop cals.

50 grams of fat...aren't I supposed to just lower the fat calories to lose fat?
Is that hamburger meat type of fat or like natural nut sources of fat? I did state that I do the cardio (it was toward the bottom of my post).

 

[luquillo78]

50 grams of fat...aren't I supposed to just lower the fat calories to lose fat?
Is that hamburger meat type of fat or like natural nut sources of fat? I did state that I do the cardio (it was toward the bottom of my post).

Reading the "Cutting Primer" on this forum I found this:

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

http://www.steroidology.com/forum/showthread.php?t=76606
Maybe that helps with your question.

 

[shortz]

Right. Healthy fats will help you lose weight and keep your lipids at healthy levels. We are not talking about hambegers and french fries, we are talking about the fats you get in fish, Olive oil etc.

 

[Behemoth]

For athletic types, it is better to create a calorie deficit through exercise and cardio, rather than by cutting calories. Also, as was stated, macronutrient manipulation can help. If you keep your protein high, you are less likely to lose lean mass, assuming you exercise enough at the same time.

But the best way to diet without losing mass is to use AAS, in my opinion.