Having trouble losing losing fat while maintaining muscle

[jashim]

29/3

hiit

[Matt007]

Whats your diet look like?, I think it is off quite abit bro
Make sure u get yor pro from strickly protein sources like whey,chicken, tuna, lean ground beef, salmon, ect ect, dont count the pro in oatmeal in such, so If u want 250g pro per day make sure it comes from protein sources bro
I would up the pro to 275p, 150g carb, 50g fat, and see how u far out, take measurements once a week and make adjustments if u need too
Also carbs set for 50g breakfest, post/ pre workout

[jashim]

That's closer to what I was doing previously, but I wasn't losing enough fat.
What do you mean by take measurements once a week? Scale weight doesn't tell me much and I can't afford DEXA scans more than once a month.

31/3
OHP: 4x57.5
Chins, dips

[AngryNR3C4]

Imo, your cals are too low, you're losing too much lbm and overtraining.
I suggest upping cals and taking some more time to cut.
I'd do a couple of weeks of maintenance followed by 10% caloric deficit for your goal.
Congrats on your consistency and dedication.

[jashim]

Yeah, I'm thinking that's probably the case. Unfortunately, I need to be as lean as possible before June 1st so I think I might have to keep going as I am now and see what happens. At least I know now and won't ever let myself put on this much fat again. Cutting ****ing sucks, lol. Lesson learned.

2/4
DL: 130x4
Abs, HIIT

[jashim]

3/4

BE: 97.5x4
Chins, pushups, HIIT

[jashim]

5/4

SQ: 2x125
Abs, HIIT

[jashim]

6/4

hiit

[jashim]

7/4

OHP: 62.5xfailed
Chins, dips, HIIT

[jashim]

8/4

DL: 137.5x1
Abs, HIIT

[jashim]

9/4

hiit

[jashim]

10/4

BE: 2x102.5
Chins, pushups

[jashim]

11/4

SQ: 132.5xFail
HIIT

[BigPimpin76]

11/4 SQ: 132.5xFail HIIT

Is the Hiit helping any in your fat cuttong journey?
And how much time do you spend doing HIIT a day?

Sent from my iPhone using Forum

[jashim]

Seems to be helping more than jogging was before. It will be interesting to compare this month's results where I have increased calories and number of HIIT sessions to 6-7/week

I do about 8-10 minutes on the rowing machine, doing 4x1 minute bursts of high intensity where I try and push the calories/hour reading as high as possible. After that I'm pretty dead.

[jashim]

I'm going to change up my ab training

I've been doing this for years now:
https://www.youtube.com/watch?v=izDf0MCR2DU

I'm getting a little bored and want to mix things up. I think I'm going to try this instead:
https://www.youtube.com/watch?v=vSGi20sVSf4

[jashim]

Dropped my weights by 10% because I was failing all my prescribed sets

13/4

OHP: 57.5x2
Chins, dips, abs, HIIT

[jashim]

15/4

DL: 132.5x1
Abs, HIIT

[jashim]

16/4

hiit

[jashim]

17/4

BE: 97.5x4
Chins, pushups, HIIT

[jashim]

18/4

SQ: 125x1
Abs, HIIT

[jashim]

19/4

Pullups, HIIT

[jashim]

20/4

hiit

[jashim]

21/4

OHP: Deload
DL: Deload
Chinups, dips, HIIT

[jashim]

22/4

I got back a pretty abysmal result from my DEXA scan. Since my last scan 25 days ago I only lost 0.5kg of fat and 0.5kg of fat-free mass. It's like I'm getting the worst of both worlds, I am not losing much fat but I am continuing to lose more and more fat-free mass and getting weaker. Really feeling like I'm at a loss.

I don't think increasing my HIIT frequency was at all effective.

It's possible that increasing my protein to around 250g has helped reduce the rate at which I'm losing fat-free mass but obviously difficult to know for sure. Either way, I think I want to keep my protein at 250g while reducing my calories to 1500 to create a ~500 calorie deficit. This only leaves 500 calories for fat and carbs.
I don't think I want to bother with keto or cyclic diets. I tried Lyle McDonald's rapid fat loss once and it didn't do me much good.

How much fat should I have? How much carbs should I have? Should I try meal timing? Should I try intermittent fasting? Do I need refeeds?
All of things, I have no ****ing clue. I guess my best bet for now is to just split my remaining calories for carbs and fat 50:50 and see how it goes.

But if anyone has any suggestions, I'm all ears.

Trying a new diet: 252g protein, 28g fat, 64g carbs
WPI, oats, coconut oil, fish oil, multivitamin, iron supplement. Not very interesting, I know.

I will keep doing 5/3/1 but I will only do one day of cardio per week and I will do HIIT on the treadmill for longer (~20-30 minutes) instead of on the rowing machine for shorter (8 minutes).

[jashim]

I had a think about it a little more and I want to try a cyclical keto diet.

For the next 12 days I am going to eat
300g of International Protein WPI (11 flat scoops), 34g of coconut oil, 4L of water, 6g of fish oil, multivitamin, iron supplement
1501 calories, 264.8g protein, 42.3g fat, 10.5g carbs

Then, once a week on my bench press day I am going to do a full day refeed eating
210g of International Protein WPI (8 flat scoops), 1kg of cornflakes (2 boxes), 4L of water, 6g of fish oil, multivitamin, iron supplement
4361 calories, 261.4g protein, 11.61g fat, 777.4g carbs (with 94g of sugar)

Skip breakfast, start eating around noon

5/3/1 four days per week
30 minutes of HIIT on treadmill once per week: 5 minute warm-up, alternate between 1 minute sprints and 2 minute rests for 20 minutes, 5 minute cool down.

[jashim]

25/4

BE: Deload
SQ: Deload
Chins, pushups, abs

[jashim]

My plan now is to try this for 5 weeks, hopefully that brings me down to about 10kg of fat. I will then eat 3000 calories per day for 2 months to get my strength back up again, when I did this last time after trying Lyle McDonald's Rapid Fat Loss, I ended up regaining a lot of fat free mass quickly and even lost 1kg of fat at the same, so I would like to try and replicate that. After that I should be around 12%BF and then I would like to try Lyle McDonald's Ultimate Diet 2.0

[tarmyg]

Here is my daily low-carb drink when I am not in the mood for cooking. Contains everything you need.

Cutting Menu
Breakfast	Amount	Calories	Carbohydrates - Net	Protein	Fat
Butter	43	308.3	0.0	0.4	34.8
Whey	192	710.4	13.1	176.6	1.9
Heavy cream	100	350.0	0.0	0.0	40.0
Taurine	5	0.0	0.0	0.0	0.0
L-Arginine	2	0.0	0.0	0.0	0.0
L-Glutamine	5	0.0	0.0	0.0	0.0
Caffeine	200	0.0	0.0	0.0	0.0
Creatine	10	0.0	0.0	0.0	0.0
Almondmilk	600	330.0	18.0	24.0	66.0
Total		1,698.7	31.1	201.1	142.8
			8.28%	53.64%	38.08%

Enjoy!
~T

[jashim]

Cool, thanks. I haven't tried almond milk before, I will give it a go.

[jashim]

I'm surprised how I'm not very hungry on this low calorie, low carb diet. I think I've found some effective ways to blunt hunger.

First off, I don't start eating until around noon. I don't seem to get hungry for a long while after I've woken up until I've started eating. Maybe because the body has already been in a fasted state through the night that you no longer get pangs?

I mix a very dilute protein shake, 300g of WPI with 4L of water that I drink throughout the day. When I get hungry I just chug some of this water and my hunger stops. It forces me to drink a lot water and to spread my calories out because there's only so much water I can drink at any one time.

Eating a bit of coconut oil in the afternoon also blunts my hunger for good while.

[jashim]

28/4

OHP: 55x3
Chins, dips

[AngryNR3C4]

Here is my daily low-carb drink when I am not in the mood for cooking. Contains everything you need.

Cutting Menu
Breakfast	Amount	Calories	Carbohydrates - Net	Protein	Fat
Butter	43	308.3	0.0	0.4	34.8
Whey	192	710.4	13.1	176.6	1.9
Heavy cream	100	350.0	0.0	0.0	40.0
Taurine	5	0.0	0.0	0.0	0.0
L-Arginine	2	0.0	0.0	0.0	0.0
L-Glutamine	5	0.0	0.0	0.0	0.0
Caffeine	200	0.0	0.0	0.0	0.0
Creatine	10	0.0	0.0	0.0	0.0
Almondmilk	600	330.0	18.0	24.0	66.0
Total		1,698.7	31.1	201.1	142.8
			8.28%	53.64%	38.08%

Enjoy!
~T

Looks nice, would drink if I was on low carb.
Just thought I'd mention that caffeine is 200mg, just so people won't put 2g or more in it.
Good luck dropping bodyfat to you and OP.

[jashim]

30/4

DL: 122.5x3
Abs

[jashim]

2/5

BE: 90x5
Chins, pushups

[DontTaseMeBro]

I've tried adding water to oats and microwaving them...tasted like shit IMO. If I want oats and can't cook them what I now do is make a protein shake and use milk. I'll add half a cup of oats to the whey and milk and let it sit in the fridge for about an hour to soften them up. While not the best it is palatable.

On sunday, I make up enough for the week and put them in containers so I can microwave them and add whatever i want. They seem to hold up nicely in the refrigerator for a week to 10 days, no problem.

[Sicko]

I've tried adding water to oats and microwaving them...tasted like shit IMO. If I want oats and can't cook them what I now do is make a protein shake and use milk. I'll add half a cup of oats to the whey and milk and let it sit in the fridge for about an hour to soften them up. While not the best it is palatable.

raw oats, unsweetened vanilla almond milk, and sugar free maple syrup...insanely good... I feel like I am cheating every time I eat it.
I eat it like a cold cereal not cooked...I just made my stomach grumble thinking about it...but I am stuck at work...time to bust out the greek yogurt, cranberries and almond slivers...

[jashim]

3/5

SQ: 115xFail (are you serious? Wtf)
Abs

[VegasBody]

Hi
First of all congratulation u have been in a long and hard journey
Don't get discouraged dropping fat and keeping muscle is not an easy way
I have been at it for 2 years and I'm still not where I want to be
Extreme disciple end and really hard work it requires..
What I have been reading is that your diet the food that u eat is not clean enough to achieve your goals also your training was not good enough either
U should cook your door in advance and pack it with you heat in microwave in office and eat work out hiit yes slow jug forget do bootcamps your local gym should have minimum 2-3 daily classes all spread out
Do weight training after as much as U can but your food is the most important thing
Go to steroid .com and look up diet....cutting...intermediate u will find
There how u should eat and what
Good luck
Even 2 times cardio a day am pm if u can
Oh and U have to be patient you body will not just start dropping fat 1 lb a week like clock works it will variate so just take you time and keep at it
Weight loss should not be a set date it should be an ongoing journey
And when U get there U have to keep working at it it's never ending til u die

[jashim]

5/5

Losing weight very quickly now, my scale weight is 69kg. Not sure if this is bad. I am getting weaker also. I will have to wait until I try my refeed on Thursday and see what happens. My DEXA scan will be on the 19th to assess my results.

OHP: 57.5xfail
Chins, dips