Is there any way to lose weight and not lose muscle?

[stephakneexo]

Can I work on both at the same time but different days?

[Waziristan]

oh god...

[Vaylor]

Lift heavy, hit your macros, eat at a 20% calorie deficit and muscle loss will be minimal if not nonexistent.

[DeutschAmerika]

To add to vaylor's


1gr. protein per LB of LeanBodyMass
.09gr. Fat per LB of LeanBodyMass
Rest carbs

^stick to these macros



Maybe throw some Creatine Monohydrate in there, you only need 5gr. a day (1tsp)

[noobydooby]

every now and then, i see conflicting infos on when to use Lean Body Mass and/or Total Body Weight

i used to use protein per lb of TBW and fat per LBM.. i had a hard time hitting my macros. but when i changed to protein per LBM and fat per TBW, hitting macros became easier.

To add to vaylor's


1gr. protein per LB of LeanBodyMass
.09gr. Fat per LB of LeanBodyMass
Rest carbs

^stick to these macros



Maybe throw some Creatine Monohydrate in there, you only need 5gr. a day (1tsp)

[AAOBob]

every now and then, i see conflicting infos on when to use Lean Body Mass and/or Total Body Weight

i used to use protein per lb of TBW and fat per LBM.. i had a hard time hitting my macros. but when i changed to protein per LBM and fat per TBW, hitting macros became easier.

Why not just use lbw for both? I can't see any sense in using total body weight for fat.

[Iopu]

The problem I have is that I don't know my bodyfat %. The calculators at my gym are all giving me different readings.

[phoenixr2]

The problem I have is that I don't know my bodyfat %. The calculators at my gym are all giving me different readings.

post picture in the BF thread.

[noobydooby]

i've never seen stickies that use both..

Why not just use lbw for both? I can't see any sense in using total body weight for fat.

[AAOBob]

i've never seen stickies that use both..

5'9" 200 lbs you are over weight. Stickies say use lean for fats if over weight. It's also not an exact science here, but the higher calories in fat means it can be harder to meet your needs/feel full. I love mayo myself but its not worth losing 100 calories where I can use something else instead.

[jimaras22]

it is possible to work on both but...

you have to make it 2 weeks - 500 in calories so you lose 2 lbs of fat and the following 2 weeks +200/300 to increase muscle so you won't add any fat.[EXAMPLE]

BUT you are overweight so you have to lose 40-50 lbs. eat - 500 calories from your tdee till you lose those 50 pounds , and then bulk slowly.

keep protein at 100g a day , arround 50-70g fat and rest carbs. Try intermittent fasting. For example [16 hours fast and 8 hour eating window or / 2 meals a day [ 3 pm and 8 pm for ex.] that worked for many people. Good luck.

[Judojay]

Eat a strict paleo maybe ?