How to loose fat while keeping muscle mass. Help Needed

[austniceguy]

I have recently started doing cardio to lower my bodyfat

Problem is, I have done 1week worth of cardio "30mins of fast walking in the morning before breakfast"
"Skipping Intervals Followed by Running on treadmill for 30mins" in afternoon

I get back into the gym "still trying to loose fat" and pick up dumbbells that i can do 12reps off but struggling to do 8?"
then i go on leg press and do 9 reps of what i usually do 12 easy + 80kg heavier..
Now if that's not loosing muscle & strength i don't know what is.
And this is only 1week of not doing any type of push,pull,legs exercises..

My diet while cutting is like this:
6:30am Train 30mins "cardio" 2L Water
7:00am Breakfast - Eggwhites + Onion/Peppers,Cucumber etc..
9:00am 2hrs - Fruit (Watermelon,Nectorine,Bannana)
10:00am - about 10 Almonds
11:00am Brown Rice With Chicken
1pm - Train 30mins "cardio" 2L Water
1:30-2:00pm Salad with Fruit/Nuts
4:00pm Steak with vegetables "No Potatos/Pumpkin"
6:00pm 2x Wholegrain Rice Crackers + 2 1/2 Table spoons of cottage Cheese
<Bed> Repeat

I have done this for 1week and lost 5kg but when i got back into the gym all my strength has gone down completely.. i have never struggled so much before. but most of my shape has returned.
90kg > 85kg While Drinking 2-5L of water a day. "also stopped taking creatine while not doing any weight lifting"

What i was thinking i should do is
Eat similar but little bit more carbs (no bread).. just more rice & vegetables
Go to gym, 1day on 1day off
Xtrainer 10mins, Back & Biceps Xtrainer 20mins HIIT
Xtrainer 10mins, Chest & Triceps Treadmill 15mins
Xtrainer 10mins, Legs Xtrain 20mins HIIT

Would this burn fat better if i also continued to eat carbs/fibrous foods?
I am a endomorph so the scales are always going up and down.

Let me know what i am doing wrong, if i am doing anything wrong.
Thanks guys.

 

[chaperlin]

I am also on a cutting mission.

I weighed 211lbs 12% Body Fat. Can Never seem to get under 10% !!!! (Frustrating)
Looking at your diet i would say that your lack of strength is due to reduction of calories mainly Carbohydrates (which is our main fuel source)
I used to be very carb conscious. But now Ive learnt that carbs are not the enemy.
As for training I would weight train every other day split as usual. I would add 20 minutes of Hiit Cardio after weights. and on your off days would do 30-45 minute cardio session at a steady pace.

If you are interested this is my diet whilst on a cut.

Breakfast 50g Oats with Protein Shake and 1tsp Peanut butter
Snack Tin of Mackerel
Lunch Chicken Breast with 200g Sweet Potato and Green Veg
Pre-Workout Chicken Breast wit Brown Rice (40g carbs)
Dinner Turkey Breast with Green Vegetables and 25g Almonds
Bedtime 250g Cottage Cheese and 1tsp Peanut butter

On my weight training days i will have an extra 40g Protein Post-workout.

Treadmill is my fav for Hiit (Sprint for a minute then walk for the next and repeat!)

Hope this helps

 

[austniceguy]

I knew a girl who looked like a crack addict (Not really.. just really skinny) and she had 25% bodyfat :/
I feel your pain on the 10% body fat, i cant get rid of fat around my chest/lats.. no matter what i do, doctor says its loose skin.

Cheers for the help.
Ill add in some Peanut butter (which i usually do when on bulk)
More brown rice and almonds
ill also have a piece of toast with my eggs/oats in the morning just for extra carbs im sure it wont affect me while im cutting.
i have told to lay of bread when bulking because its yeast stretches the stomach and causes more stretchmarks.

 

[chaperlin]

Didnt know that about the Bread. I dont eat Bread anyhow either way. More Rice or More Potatoes

When cutting to not loose as much muscle i will only reduce my BMR calories by 200-500 calories day. Keep Protein High 1.5g per Lb of Body weight. Carbs around 200g-250g (My Preference) Fat is tricky, depending on how well your body can utilize it for energy. I usually go no lower than 60g of fat. But at the moment its at 80g but all from nuts,avocados,omega 3 oil, flaxseed, olive oil, etc. (good fats)

 

[Dragula]

I Would suggest going to the diet forum and talkin to 3J I think he could look at your diet real quick and give you some advice to tweak it a bit better.

 

[Foby]

Your losing 5kg in a week, what do you expect, nobody can burn only fat that fast, unless your a 300+ lb fatass.

Logic.

You need to increase protein intake, you are probably eating tiny portions too.

 

[Mr P]

Welcome to Ology and happy new years,
may I ask whats your stats?
and what body type are you? ecto? endo? meso?

 

[austniceguy]

Happy new years to you too,
My Stats:
Body Type - EndoMorph/Mesomorph
84kg
5"11
20 y/o
When i take the pinch test it says im 18% body fat but that's inaccurate due to being 115kg when i was 15y/o

 

[Jay007]

I managed to put on muscle and reduce bf at the same time .

In my photos I am 12st I reduced my BF from 15% to around 6%

I didn't restrict any calories what so ever

I eat High protein high fat on non training days

On training days I would eat my high carb meals usually as my next meal after training .

I Always had a protein with a meal.

My pre post workout

Carbs +Protein shake (PRE)

Protein shake (Post)

Protein shake40 mins after workout .

I used the same amount of protein but split it into 3 shakes.

I simply eat more calories on a training day .
And on rest days I just eat my normal amount of calories.

Worked for me .

 

[jgod]

I have recently started doing cardio to lower my bodyfat

Problem is, I have done week worth of cardio "30mins of fast walking in the morning before breakfast"
"Skipping Intervals Followed by Running on treadmill for 30mins" in afternoon

I get back into the gym "still trying to loose fat" and pick up dumbbells that i can do 12reps off but struggling to do 8?"
then i go on leg press and do 9 reps of what i usually do 12 easy + 80kg heavier..
Now if that's not loosing muscle & strength i don't know what is.
And this is only 1week of not doing any type of push,pull,legs exercises..

My diet while cutting is like this:
6:30am Train 30mins "cardio" 2L Water
7:00am Breakfast - Eggwhites + Onion/Peppers,Cucumber etc..
9:00am 2hrs - Fruit (Watermelon,Nectorine,Bannana)
10:00am - about 10 Almonds
11:00am Brown Rice With Chicken
1pm - Train 30mins "cardio" 2L Water
1:30-2:00pm Salad with Fruit/Nuts
4:00pm Steak with vegetables "No Potatos/Pumpkin"
6:00pm 2x Wholegrain Rice Crackers + 2 1/2 Table spoons of cottage Cheese
<Bed> Repeat

I have done this for 1week and lost 5kg but when i got back into the gym all my strength has gone down completely.. i have never struggled so much before. but most of my shape has returned.
90kg > 85kg While Drinking 2-5L of water a day. "also stopped taking creatine while not doing any weight lifting"

What i was thinking i should do is
Eat similar but little bit more carbs (no bread).. just more rice & vegetables
Go to gym, 1day on 1day off
Xtrainer 10mins, Back & Biceps Xtrainer 20mins HIIT
Xtrainer 10mins, Chest & Triceps Treadmill 15mins
Xtrainer 10mins, Legs Xtrain 20mins HIIT

Would this burn fat better if i also continued to eat carbs/fibrous foods?
I am a endomorph so the scales are always going up and down.

Let me know what i am doing wrong, if i am doing anything wrong.
Thanks guys.

Hi austniceguy- your protein intake is WAY to low. Your basically going from 6pm to 11am everyday with 40-50g of protein. Think about that...17 hrs with 40-50g protein. You need to add in way protein earlier in the day with a good amout of carbs as well. Also if you going to limit your carb intake like this you need 1-2 refeed days a week added in. Also think about adding a casein shake before bed...No it wont make you fat. With the diet you laid out here I cant see you keeping muscle on let alone adding any.....IMHO.

 

[StumpMT]

I agree with Foby. 1kg = 2.2lbs. If you lose >5kg/week you are losing >11lbs. No one can drop weight that fast and expect to keep muscle. That's the reason why you're getting weaker on all your lifts. I remember last year when I was training for my first half marathon as a way to drop some weight (particularly fat). To drop the fat and preserve as much muscle as possible I would consume 1g protein per lb of body weight, eat complex carbs about an hour or so before my weight lifting, and simple carbs after. I wound then have complex carbs for one more meal after that then that would be it for carbs for the day. Eating like that and weight training in the mornings and running at night I lost about 2lbs/week. I would lift 5 days a week and run or do interval training 3-4 times/week (depending on how I felt). I did lose some muscle though because I was running up to 10miles once or twice a week.

Checking out your diet my suggestion would be to cut out those whole grain rice crackers before bed and eat them at a different time. That's just me though. I do know that utilizing HIIT will help tremendously in dropping fat.

Good luck in your quest and let us know about your progress.