Possible to lose fat without losing ANY muscle?

[oshjo75]

Im starting this diet...

Breakfast-Special K Cereal with organic milk, water

Lunch-1 can of tuna with hot sauce, triscuits, fruit salad, water

Dinner-1 can of tuna with hot sauce, ham sandwich with cheese and mustard, water

Snack (if any)- 1 pack of fruit gummy things lol, or fruit salad

good diet or bad diet???



anyways, I have been lifting for about 5 years but have recently stopped, im pretty big muscular wise but I have a layer of fat over my muscles... Is it possible for me to shed the bf% and the layer of fat and have this mass of shredded muscle underneath my layer of fat?

[MUFC]

your certainly not eating enough. Try and eat more and divide it into 6 evenly spaced out meals.

[mlgray40]

Probably not with that few calories, my guess is you would definitly lose lean mass. Best thing to do is get a body comp so you know your lean mass. Once you have your lo\ean mass you can get an acurate BMR then figure your calorie needs based on that. Do the diet for a month get the boy comp done again and see if you lost any lean mass.

Last month I lost 8lbs of muscle and gained 2lbs of lean mass. I have been working out 6 days a week cardio 3 and lifting 3 and eating around 2000 calories a day, so yes you can lose while gaining muscle.

Mike

[MrMichiganGuy]

Im starting this diet...

Breakfast-Special K Cereal with organic milk, water

Lunch-1 can of tuna with hot sauce, triscuits, fruit salad, water

Dinner-1 can of tuna with hot sauce, ham sandwich with cheese and mustard, water

Snack (if any)- 1 pack of fruit gummy things lol, or fruit salad

good diet or bad diet???



anyways, I have been lifting for about 5 years but have recently stopped, im pretty big muscular wise but I have a layer of fat over my muscles... Is it possible for me to shed the bf% and the layer of fat and have this mass of shredded muscle underneath my layer of fat?

few more snacks. fat-free yogurt is pretty good. hard boiled eggs too.

[SGMD1]

Last month I lost 8lbs of muscle and gained 2lbs of lean mass. I have been working out 6 days a week cardio 3 and lifting 3 and eating around 2000 calories a day, so yes you can lose while gaining muscle.

I think he meant "fat"

[oshjo75]

me 2 lol...thx so far keep em coming

[ceno]

worst diet I have ever seen here....

you're 275lb and you try to keep your muscle mass with only 2 cans of tuna?

if thats what you have been eating, I am sure that you dont have any muscle mass at all....

i'd recommend you to use the search option for diet options.

[oshjo75]

ceno what would u recomennd eating then..be specific plz

[ceno]

ceno what would u recomennd eating then..be specific plz

first of all find your calorie intake for fat loss

http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp

then, read the fat loss logs, there are some very good meal options there

http://forum.bodybuilding.com/forumdisplay.php?f=111

one thing to remember, in order to keep your muscle mass, I suggest you to get at least 1g x (your body weight) protein...thats the minimum, so 275-300grams of protein a day...
200-250grams of carbs.....
and 4x cardio a week (30-45mins)
6x weight lifting a week

good luck

[DarinK]

Im starting this diet...

Breakfast-Special K Cereal with organic milk, water

Lunch-1 can of tuna with hot sauce, triscuits, fruit salad, water

Dinner-1 can of tuna with hot sauce, ham sandwich with cheese and mustard, water

Snack (if any)- 1 pack of fruit gummy things lol, or fruit salad

good diet or bad diet???



anyways, I have been lifting for about 5 years but have recently stopped, im pretty big muscular wise but I have a layer of fat over my muscles... Is it possible for me to shed the bf% and the layer of fat and have this mass of shredded muscle underneath my layer of fat?

This diet is terrible. You need a protein source with your breakfast. You have no healthy fats such as olive oil, fish oil, nuts. Two cans of tuna daily is bad because of too much mercury. Stick to one a day. You have no post workout shake. And your last meal prebed should be protein+fats like cottage cheese and peanut butter, not gummy bears. Add more chicken breast, lean beef, veggies, yams, healthy fats.

[GP2001]

As others said that diet is truly terrible. Start out by using this link to figure out what your maintenance calories for the day are. http://www.bodybuilding.com/fun/issa64.htm After you fill in all your info and it gets your results, look at Step 3, that is the number of calories that you need to take in per day to maintain body weight. If you want to cut (which I don't think you want to) than you want to eat in calorie deficit, which would be roughly 500 calories below maintenance Just to give you an idea, this is a diet i've been following that has worked pretty well for me, and should be pretty close to what you should be following at your size. In february I was 6'2@260 w/ a 42 in waist, now i'm 219lbs w/ a 36/37 inch waist. Your a tad bit heavier than I was, so the calories may be a little low for you, but this should be pretty close to a diet that you should follow. I can guarantee it will be 100x better than what you are doing right now. Here it is...


Meal 1 @ 8:00 am: Homemade protein shake, which is
1 scoop of ON 100% whey protein

1 tbs of low fat peanut butter

1/2 of a banana

1/4 cup oats

1 cup of skim milk

Meal 2 @ 11:30 am: Grilled chicken breast, brown rice, one tbsp ranch Walden Farms dressing -or- Lean ground turkey w/ whole grain bow tie pasta, mixed veggies, with some basil and Extra Virgin Olive Oil -or- Turkey Burger on whole wheat bread with 1 slice low fat cheese, 1 tbsp BBQ sauce, w/ fruit or veggie on the side ( All of these can be pre-made and put in the fridge/freezer to have for quick meals. The ground turkey,pasta, and veggie one is great for me, as I make a normal serving size and just put it in a zip-lock bag and toss it in the freezer. I usually have about 8-10 bags in there at a time, and it takes two seconds to heat up and have a good quick lunch )

Meal 3 @ 3:00pm: Fruit salad, lightly salted almonds

Meal 5 @ 6:45 pm (Pre-workout): Turkey/Chicken/Steak( basically, some type of lean meat, and a good source of carbs, varies on the night) , salad, sweet potatoe

Workout from 8:00-9:30

Meal 6 @ 9:45: Same shake as meal 1

Bed time snack: 1/2 cup low fat Cottage Cheese

Good luck with everything, if you have any questions feel free to ask, i'll do my best to help. Like others said, read the stickies, as they have tons of great information. I just feel compelled to help, because I remember how overwhelming and nerveracking it is to try to set up a good diet. If you don't take my diet as it is, you can at least use it as something to work off of, so you aren't completely in the dark on this whole nutrition thing

[ScottC]

In addition to the stickies, there are lots of great articles on the main BB.com site.

Here is a link to ALL the nutrition articles. The first section is all about various diets. Read to gain the knowledge:
http://www.bodybuilding.com/fun/bbmainnut.htm

Link for workout nutrition:
http://forum.bodybuilding.com/showpo...postcount=3088

[valby]

This link is good for working out how many calories to aim for and a breakdown by meal-
http://yianni.users.mcs2.netarray.co...bApp/entry.jsp

[ScottC]

This link is good for working out how many calories to aim for and a breakdown by meal-
http://yianni.users.mcs2.netarray.co...bApp/entry.jsp

If you use this link, which I use & recommend, be careful inputting your info as the height & weight defualts are in metric. You must change the pounds from kilos & cm's to inches...or your numbers will be way off.