heavy lifting 4x a week along with HIIT training for an hour 6x a week along with clean eating. Will this efficiently lower my body fat percentage with out gaining or losing my muscle? trying to get a V shape, just some fat left on the stomach area. Tried doing 5 mile runs and all those long cardio with clean eating, but it only turned me into a smaller version of my former self, not really targeting fat, and loss a lot of muscle.
thanks
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02-12-2012, 07:57 PM #1
Heavy weight lifting+HIIT+Clean eating. Lose fat w/o loss and gain of muscle?
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02-12-2012, 09:56 PM #2
You will not lose any real amount of muscle and/or lean body mass if you follow:
a) heavy progressive resistance training
b) adequate diet consisting of protein intake (1g/lb) and fat (.5g/lb+)
c) make sure your calorie deficit is not too big. formula: (31 * lb of fat) = (CONSERVATIVE) ESTIMATE of max calorie deficit without muscle loss.
in your example, it looks like you are probably burning a significant amount of calories doing HIIT 6x a week and therefore probably in a deep caloric deficit, but since you did not provide any diet information we cannot give you a full answer. Since you said you had weight loss with muscle loss, you definitely had too drastic of a deficit unnecessarily and/or inadequate protein intake, you were burning muscle at a rapid pace.rep back
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02-13-2012, 12:29 AM #3
Oh I see, makes sense. My current diet :
Morning 2x Egg w/ 100% wheat bagel + Fruit smoothie made w/ natural fruit and soy milk
Snack on mostly veggies and fruits, sometimes with nuts every hour until 2-3 pm (Time when I workout & exercise)
Whey Protein Shake after workout + Brown rice w/ veggies and chicken breast.
snacking on veggies, chicken breast, and fruit till sleep.
Thats basically my diet and schedule. Protein shake is something I just added about week ago into my diet.
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02-13-2012, 05:16 AM #4
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02-13-2012, 04:27 PM #5
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02-13-2012, 04:33 PM #6
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02-14-2012, 02:40 AM #7
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02-14-2012, 12:06 PM #8
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02-14-2012, 12:14 PM #9
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02-14-2012, 12:22 PM #10
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02-14-2012, 12:23 PM #11
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05-02-2016, 10:32 PM #12
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