How to loose bf w/o lossing muscle?

[MassEnergy09]

I'm currently around 180lbs 14% bf. I want to get down to 10% or less in the next month, but don't want to losse any muscle. I have a fairly good diet consisting of lean meat, wheat bread, fruits, vegatables and protein shakes. I eat several small meals a day. I do 30 minutes of cardio 6 days a week in the morning and work out 4 days in the afternoon. If I start doing high intensity cardio 3 times a week and low intensity the other 3 days will this help me keep the muscle on and shed bf? I know that carb intake will be a factor also that way I don't start burning the muscle off. Just wondering best way to loose bf and not muscle?

 

[epoxy]

are you on cycle right now? i forget. whats your history?

 

[MassEnergy09]

No not yet. I want to lose as much bf before I take anything.

I've taken two 6 wk cycles of Tren only( Finaplex), one last summer and one the summer before. I know now that I shouldn't have taken that.

I'm 25, 6ft at 180lbs. My plans are to run a 12wk Test E cycle as soon as I drop a little more bf. Maybe with a correct diet I can lose that while on the cycle.

 

[Juice Man]

try looking into carb cycle, no carbs on off days and tons of carbs on training days...

T-Nation.com | A Beginner's Guide to Carb Cycling

 

[narayan]

I just started FitDay and I'm cleaning it up. At first, I was amazed at how much fat I ate! Like over 40% each day! Really adds up quickly. I'm trying to add more protein and decrease the fat - easier said than done. I know how to do it (lean meats, low fat dairy) and I'm working those things in.

 

[MassEnergy09]

I'm trying to add more protein and decrease the fat - easier said than done. I know how to do it (lean meats, low fat dairy) and I'm working those things in.[/QUOTE]

I agree with you. I have a freind who's a personal trainer and follows a very strict diet. I know what I have to do and eat, but it can be hard to do at times. I'm doing pretty good though. I lost about 8lbs so far and can tell in my stomach. My arms and legs are still the same size so I know I'm not mosing muscle.

 

[fireguy7569]

You need protein (2g per/lb lean mass ~60%) and fat (~30% daily) cut your carbs to no more than 30g a day or less. That works for me and low intensity cardio 3x a week in am don't over do it or you will lose muscle. It takes about a week to adjust but once you do you will be a fat burning machine. Check out the Palumbo diet.