Need advice on how to hold muscle while reducing bodyfat

[steveo_r33]

Hey Guys,

New to the forums, some top info on here...just signed up...

Anyhow... In around 6 weeks I am going to start leaning up again...

I am not on steroids nor do I intend to until 24..if ever.

Currently i have just turned 19... 84kgs in weight lifting for about 1 year, around 14% bf.

The below daily intake is what I have been told to use to hold muscle whilst cutting up:

240Gm Protein

150Gm Carbs

90Grams Fat (Max)

I plan on cardio 3 times a week, sand dune running and gym 3 - 4 times a week. Legs won't really be neccesary..

I am the type of person who finds it hard to keep my hard earned muscle so I want to be very careful when leaning so I dont lose any!


My meals are as follows :

Wake up

1: 5 wheetbix / honey / milk ( 70g carbs 10g protein )
ProteinShake 35gms. (10gm Carbs) 5gm glutamine

Now I have my muscle tech thermo gain and my nitric oxide 45 mins prior to training

TRAIN -------

Post Protein Shake 35gm Protein (10gm Carbs) 5gm glutamine

2. chicken breast fillet with broccoli / carrots / cauliflower / corn -
(27 gm protein 0 gm carbs.)

3. tuna sandwhich (soylinseed) with salad - (28gm Protein 30 gm carbs.)

4. chicken breast fillet with broccoli / carrots / cauliflower / corn -
(27 gm protein 0 gm carbs.)

5. 5 eggwhites on 1 soylinseed toast (37gm Protein) (20g Carbs)


6. Anything else I can cook up which is 10GM carbs and all protein ie 25 gm protein chicken breast on 1 piece of bread.


Protein Shake with water (30gm protein) 0 CARBS 5gm glutamine

ABOVE IS ONLY 257 GM PROTEIN
150gm Carbs
Probably not enough good fats.

I NORMALLY THROW IN AN AUSSIE BODIES PROTEIN BAR HPLC 45GM PROTEIN 8GM CARBS 14 GMS FAT HALF WAY BETWEEN MY POST WORKOUT MEAL AND THE NEXT ONE.


BEDTIME


I think i am lacking in good fats ***** 3/6/9's so I may incorperate some flaxseed oil.

I will also intend using a carb free creatine to help hold my muscle.

Nitric oxide / glutamine / ALA (with creatine) ....

I may use some test booster also but the last time it gave me acne!

I use all top nutrition products.

Can you guys give me some good advice on how to get my diet set?

I really want to stick to it like a bible so yeh!

I will be starting a diet for cutting like this in a few weeks.. need to get the low down on how to do it right as im after the best results i can..

help a newbie out! cheers guys

merry christmas!

I hope you have enough info

happy lifting

[perfectbeast2001]

Without even looking at diet I would say you have to re-think your plans for cardio. Sand dune running is great for stamina and may burn cals but it will waste muscle big time. Cardio every day on an empty stomach using treadmill,bike,x-trainer is ideal. Keep your heart rate in the fat burning zone but not so high to waste muscle. The equation to work out ideal HR is 220-age x .7 =
I am 30 and based on that equation I keep my HR at about 130 for 30 mins every morning. This way I burn fat efficiently and keep hold of the hard earned muscle. Do not eat for 20-30 mins post cardio and you will continue to burn fat during this time. You might also find it useful to take in some BCAAs pre and post cardio to stave off possible catabolism.

[bigsd67]

Here is some quick advice on pro/fat and pro/carb meals.

Meal 1 p/c
Train
PWO Eat carbs with your protein
PPWO p/c
Meal 4 this will depend on you. If you find it hard to keep muscle eat carbs here.
Meal 5 p/f
Meal 6 p/f

Find your BMR so you can figure out how many calories to eat per day. I did a quick method and got 2800 to maintain your current weight. Now subtract 250-300 calories from that (2500 cals). I usually recommend a 40/30/30 split for pro, carbs, fats 250g protein, 190g carbs,80g fat. You'll have to play with that number, but you can definitely start off there and then change up your carbs and fats based on your results.

Listen to beast on the cardio...Some people do well with HIT cardio but if you say you don't hang on to muscle that well then slow steady cardio is the name of the game. First thing in the morning or post workout work best for me. Any questions pm me.

P.S. I'm a competitive bodybuilder and personal trainer so I'm not just coming up with random numbers here.

[steveo_r33]

Without even looking at diet I would say you have to re-think your plans for cardio. Sand dune running is great for stamina and may burn cals but it will waste muscle big time. Cardio every day on an empty stomach using treadmill,bike,x-trainer is ideal. Keep your heart rate in the fat burning zone but not so high to waste muscle. The equation to work out ideal HR is 220-age x .7 =
I am 30 and based on that equation I keep my HR at about 130 for 30 mins every morning. This way I burn fat efficiently and keep hold of the hard earned muscle. Do not eat for 20-30 mins post cardio and you will continue to burn fat during this time. You might also find it useful to take in some BCAAs pre and post cardio to stave off possible catabolism.

thanks for the info mate!

Ok I read an article that sand dune running/ power walking is excellent for cutting up your legs as its well damn hard work...

but what sort of excercise do you reccomend..

I have a spin bike at home worth 2000 bucks i havent even used it its dads.... reccon use that?

And how regular should I plan my cardio.. considering I still want to lift as often as reccomended during cutting periods...as well i enjoy it alot..

ok so my target range would be 140.7 BPM....

do you think 20 - 35 minutes 4 - 5 days a week on the spin bike with my current diet would be sufficient... and lifting 3 - 4 times a week ..

so I will need a heart rate monitor so I can make sure my intensity is at /about 140.7 peak? beats per minute to ensure i am not going to intense and burning off muscle..

what do you think of this BCAA supplement.. would you abide by the standard dosage..

http://www.topnutrition.com.au/bcaarecovery.html

I am still learning with my diet... so any chance someone could help run over my diet with me...

is my current layout good enough to maintain my muscle 110% while cutting fat...

ie. 240 - 280 gm protein daily
i dont think i eat enough fats? flaxseed oil good idea? so do i try to eat 90 grms fat daily or just anywhere under there...
carbs keep under 150 - 180?

i dont care if takes me 16 weeks to cutt up as long as I am maintained...

I have bought some muscletech thermo gain also to use in conjuction with my fat burning as it also helps maintain / supports building lean muscle.


you guys are legends!

[steveo_r33]

Here is some quick advice on pro/fat and pro/carb meals.

Meal 1 p/c
Train
PWO Eat carbs with your protein
PPWO p/c
Meal 4 this will depend on you. If you find it hard to keep muscle eat carbs here.
Meal 5 p/f
Meal 6 p/f

Find your BMR so you can figure out how many calories to eat per day. I did a quick method and got 2800 to maintain your current weight. Now subtract 250-300 calories from that (2500 cals). I usually recommend a 40/30/30 split for pro, carbs, fats 250g protein, 190g carbs,80g fat. You'll have to play with that number, but you can definitely start off there and then change up your carbs and fats based on your results.

Listen to beast on the cardio...Some people do well with HIT cardio but if you say you don't hang on to muscle that well then slow steady cardio is the name of the game. First thing in the morning or post workout work best for me. Any questions pm me.

P.S. I'm a competitive bodybuilder and personal trainer so I'm not just coming up with random numbers here.

Hey mate thanks for the help

sorry to be a noob man... lol

i used a BMR calculator... it worked out to be 1720 but i dont know what to times it by to workout daily necc intake..

250g protein, 190g carbs,80g fat

reckon this is a good start?

i dont think i eat much fats ey... i guess ill get the tuna in oil from now on and some flaxseed oil...how much flax is good daily... 20 gm?

if i am going to be doing 4 - 5 short cardio sessions a week... what sort of lifting would you incorperate ie. 12 - 15 reps on lifting.../ supersets /

should i keep my lifting in seperate body parts (chest shoulders tris one day)

(back bis) 48 hrs later...

I have heard some people prefer just 5 cardio sessions short low intesity for burning fat in conjunction with 2 full body workouts 12 - 15 repetitions.

[bigsd67]

A tablespoon of flax a day is fine.

Lifting wise depends on your experience and how many days you can dedicate to it. I would say 80% of people cutting would benefit most from 3-4 full body workouts per week rep range in the 6-10 range. Some people like upper body/lower body splits. Try both and see which works for you.

My current split is Chest/Shoulder/Tricep Monday and Thursday
Legs Wednesday
Back/Biceps/Abs Tuesday and Friday

That works well for me, but like I said everyone is different.

[perfectbeast2001]

thanks for the info mate!

Ok I read an article that sand dune running/ power walking is excellent for cutting up your legs as its well damn hard work...

but what sort of excercise do you reccomend..

I have a spin bike at home worth 2000 bucks i havent even used it its dads.... reccon use that?

And how regular should I plan my cardio.. considering I still want to lift as often as reccomended during cutting periods...as well i enjoy it alot..

ok so my target range would be 140.7 BPM....

do you think 20 - 35 minutes 4 - 5 days a week on the spin bike with my current diet would be sufficient... and lifting 3 - 4 times a week ..

so I will need a heart rate monitor so I can make sure my intensity is at /about 140.7 peak? beats per minute to ensure i am not going to intense and burning off muscle..

what do you think of this BCAA supplement.. would you abide by the standard dosage..

http://www.topnutrition.com.au/bcaarecovery.html

I am still learning with my diet... so any chance someone could help run over my diet with me...

is my current layout good enough to maintain my muscle 110% while cutting fat...

ie. 240 - 280 gm protein daily
i dont think i eat enough fats? flaxseed oil good idea? so do i try to eat 90 grms fat daily or just anywhere under there...
carbs keep under 150 - 180?

i dont care if takes me 16 weeks to cutt up as long as I am maintained...

I have bought some muscletech thermo gain also to use in conjuction with my fat burning as it also helps maintain / supports building lean muscle.


you guys are legends!

Spin bike is fine. Buy yourself a HR monitor so you can maintain 140HR. Try this for 30 mins 4-5 times a week and then adjust (you may find you need to increase to every day for example). The BCAA supp you outlined is ideal for your purposes.

[steveo_r33]

A tablespoon of flax a day is fine.

Lifting wise depends on your experience and how many days you can dedicate to it. I would say 80% of people cutting would benefit most from 3-4 full body workouts per week rep range in the 6-10 range. Some people like upper body/lower body splits. Try both and see which works for you.

My current split is Chest/Shoulder/Tricep Monday and Thursday
Legs Wednesday
Back/Biceps/Abs Tuesday and Friday

That works well for me, but like I said everyone is different.

sweet as... yeh i have been lifting for about a year...

My current workout regime is:

Chest/Shoulder/Tricep Monday
Tuesday Legs / ABS
Wednesday Back/Biceps/Traps
REST..... ABS ... normally go and swim 1-2 km...
Then it starts over.

I enojy back with bis split as after i have done wide grip lats i superset with close grip and sometimes I am so screwed 1 - 3 set of biceps afer that normally and im screwed sometimes dont even do bis. thats not my whole back workout just telling you why i like back with bis...


would like to be ripped at 84kgs by this times next year...

so you think my intake is correct?

if anyone can help edit my diet for me that would be tops... i still a newbie to the lifting scene...

any supps i am missing if someone could be botherd to edit my diet.. ill eat anything from raw eggs to a tuna milk shake if its gonna help me lol....

my body is a temple haha..

would like to enter a comp if my genes allow it after 2 more years of lifting. (ie good enough gains)...

[steveo_r33]

Spin bike is fine. Buy yourself a HR monitor so you can maintain 140HR. Try this for 30 mins 4-5 times a week and then adjust (you may find you need to increase to every day for example). The BCAA supp you outlined is ideal for your purposes.

will do... anyone recomend an accurate HR monitor? one that wont shit me while running too would be nice...

Ill get some before and after shots before i start leaning see how i go...

I get my supplements from danny chau mr natural mr australia 2 yrs in a row.. hes good inspiration!