What to do about building muscle and losing the fat.

[Gobadgrs]

Im currently 6'5" 180lbs. I want to get rid of the fat around my midsection and give myself a more lean look.

I just started counting my carbs today and I am trying to keep my daily carb intake below 75g.

I ate 104g of protein today, and worked out hard as well with the weights.

The problem is that I only had about 1100 calories. Am I setting myself up for failure? What would be a good way to increase my calories without increasing my carbs? Idealy I think I should be somewhere in the 1800-2000 range.

I am starting high intensity training tomorrow, but I was wondering what advice you could give me to help me cut the fat while I add more muscle....

[SCHTEEVIE]

you can't cut fat and build muscle at the same time...

you will actually loose some muscle while you cut unfortunately...
If you keep eating 1100 calories per day you are really going to loose muscle.

cutting is all about lots of cardio and a slight calorie deficit diet.
after you cut for a couple months switch to bulking for a while.
then it is al about eating lots and lifting heavy!

this message is obviously over simplified.

[seeDerekNow]

Originally Posted by SCHTEEVIE

you can't cut fat and build muscle at the same time...

you will actually loose some muscle while you cut unfortunately...
If you keep eating 1100 calories per day you are really going to loose muscle.

cutting is all about lots of cardio and a slight calorie deficit diet.
after you cut for a couple months switch to bulking for a while.
then it is al about eating lots and lifting heavy!

this message is obviously over simplified.

Agreed. I don't believe you'll lose too much muscle if you eat enough protein (about 40% of your daily calories) and lift weights as part of your exercise.

[Jono]

if your trying to kill yourself, keep eating that many calories a day!

if you are cutting and your diet is spot on you will lose fat and gain muscle.

i am 5'8", 174 lbs (as of last week) and i consume 1980 calories on cardio and lifting days. 200+ grams of protein, under 200 carbs, 20-30 fat.

up your calories buddy, try and get in at least 200 grams of protein

[Jono]

Remember, at a very
rudimentary level your body will lose bodyfat if you are in a negative caloric
state and that state is achieved by:

1. The number of calories you eat
[minus]
2. The number of calories you burn through activity
3. The number of calories used for recovery and repair
4. The number of calories your body uses to digest your food
5. The number of calories your basal metabolism burns

If you restrict too low what will happen is that your body will catabalize
muscle tissue for a few reasons:

1. To support your immune system
2. To maintain glucose levels (remember your brain and kidneys need glucose ALL
the time)

[Gobadgrs]

Well today I had 1830 calories, 66.5g of fat 138 carbs and 142g of protein.

I also did 30 minutes of HIIT and AB work and then went ice skating for an hour. Now I just have to work on cutting more fat out and increasing my protein intake. It shouldnt be a problem because I will be getting some protein suppliments in the mail early next week.

What do you all think of my revised idea of a 40 40 20 diet?

The fat was extra high cause I used some olive oil in cooking... I guess I really didnt need to use it.... at least its got good fats in it....

[ttega]

Just remember that your target for protein intake is approximately 1 gram of *protein for every 1 gram of body weight. *Note that this amount of protein is only recommended for people using an intense and consistent lifting program.