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Fat- loss programme while preserving or possibly gaining muscle
Old Wed, April 25th, 2012, 11:10 AM   #1
Toni
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Default Fat- loss programme while preserving or possibly gaining muscle

Dear all;

Would really appreciate your input on this one...

I am a 32 year old male, who have been on a bulk and lifting heavy iron, in compound movements for the past 14months. I'm quite pleased with my gains and now my goal is to shred away the inevitable fatty tissue i carry due to calorie surplus.

Thus my main goal is fatloss whilst preserving my muscle mass, (possibly increasing muscle at the same time.)

From my knowledge the best way to preserve muscle mass whilst on a fat-loss programme is to continue lifting heavy and it is where i came across this article by John Romaniello http://www.t-nation.com/article-comments/lose_fat_stay_strong

which then led to this http://www.t-nation.com/testosterone-magazine-623 and to this http://www.t-nation.com/free_online_...tloss_workouts

I really like the lose fat stay strong by romaniello but if i train 3 days a week doing the lose fat stay strong on monday, wednesday i do density training and friday i do complexes...

With this programme and keeping myself in a calorie defecit (possibly even with intermittent fasting) do you think i would burn off my muscle, or would reach mu goal of keeping my muscle, losing fat and possibly gaining some more??? that' smy dilemma and i really hope for some answers...

Thanks guys and gals.
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Old Wed, April 25th, 2012, 04:42 PM   #2
madamert
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Quote:
Originally Posted by Toni View Post
Dear all;

Would really appreciate your input on this one...

I am a 32 year old male, who have been on a bulk and lifting heavy iron, in compound movements for the past 14months. I'm quite pleased with my gains and now my goal is to shred away the inevitable fatty tissue i carry due to calorie surplus.

Thus my main goal is fatloss whilst preserving my muscle mass, (possibly increasing muscle at the same time.)

From my knowledge the best way to preserve muscle mass whilst on a fat-loss programme is to continue lifting heavy and it is where i came across this article by John Romaniello http://www.t-nation.com/article-comments/lose_fat_stay_strong

which then led to this http://www.t-nation.com/testosterone-magazine-623 and to this http://www.t-nation.com/free_online_...tloss_workouts

I really like the lose fat stay strong by romaniello but if i train 3 days a week doing the lose fat stay strong on monday, wednesday i do density training and friday i do complexes...

With this programme and keeping myself in a calorie defecit (possibly even with intermittent fasting) do you think i would burn off my muscle, or would reach mu goal of keeping my muscle, losing fat and possibly gaining some more??? that' smy dilemma and i really hope for some answers...

Thanks guys and gals.
Body composition is mostly a nutrition problem, not a gym problem. You could do the greatest program in the world and still fail without the correct nutrition. You unfortunately seem to miss this point.

I highly recommend that you contract with Aram to get your diet squared away. Use this as an opportunity to learn how tailored nutrition will lead you to meet your goals. You could read countless articles on diet and nutrition and try to figure it out as well but your chance for success will be much lower.

As always, you can't out work a bad diet.
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Old Wed, April 25th, 2012, 04:42 PM   #3
scohen158
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Quote:
Originally Posted by Toni View Post
Dear all;

Would really appreciate your input on this one...

I am a 32 year old male, who have been on a bulk and lifting heavy iron, in compound movements for the past 14months. I'm quite pleased with my gains and now my goal is to shred away the inevitable fatty tissue i carry due to calorie surplus.

Thus my main goal is fatloss whilst preserving my muscle mass, (possibly increasing muscle at the same time.)

From my knowledge the best way to preserve muscle mass whilst on a fat-loss programme is to continue lifting heavy and it is where i came across this article by John Romaniello http://www.t-nation.com/article-comments/lose_fat_stay_strong

which then led to this http://www.t-nation.com/testosterone-magazine-623 and to this http://www.t-nation.com/free_online_...tloss_workouts

I really like the lose fat stay strong by romaniello but if i train 3 days a week doing the lose fat stay strong on monday, wednesday i do density training and friday i do complexes...

With this programme and keeping myself in a calorie defecit (possibly even with intermittent fasting) do you think i would burn off my muscle, or would reach mu goal of keeping my muscle, losing fat and possibly gaining some more??? that' smy dilemma and i really hope for some answers...

Thanks guys and gals.
How much do you weight currently? What is your body fat % roughly? How low in bodyfat % do you hope to cut to?
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Old Thu, April 26th, 2012, 02:48 AM   #4
Toni
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I think i'm around 18% body fat. I would be happy with around 10-12%.

I currently weigh 184 pounds and i think need to be around 170 pounds. I am 180cm tall.

I understand that diet needs to play a major role.

Should i just continue lifting the traditional way, strictly regulate my diet and abandon all these fat loss programmes?
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Old Thu, April 26th, 2012, 11:05 AM   #5
madamert
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Quote:
Originally Posted by Toni View Post
I think i'm around 18% body fat. I would be happy with around 10-12%.

I currently weigh 184 pounds and i think need to be around 170 pounds. I am 180cm tall.

I understand that diet needs to play a major role.

Should i just continue lifting the traditional way, strictly regulate my diet and abandon all these fat loss programmes?
Your diet needs to take into account your training program. Eat too little to support your training and your body will go into conservation mode. Eat to much and you won't see results.

Again, you are myopically focused on training. You don't seem to understand the interplay between nutrition and training. There is no way anyone can give you useful advice on training or diet without the other.

I could tell you to do 2 hours of full body work in the gym everyday and another hour of cardio. Would it be useful? I doubt it, you're most likely not eating to support that level of training.

If you want to try to figure this out on your own start here:

http://forums.johnstonefitness.com/s...ad.php?t=45975

From your posts I don't think that you have the proper knowledge to get to where you want to be on your own. That is why I recommended Aram. He distills all of this knowledge into workable plans that will lead to the outcome you desire if you follow it.
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