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Thread: Get lean

  1. #1
    Registered User wale23's Avatar
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    Thumbs up Get lean

    Hi,

    I am 5ft 10 weigh 12 stone with about 12% body fat

    How many calories a day would be best to get lean?

    So I want to lose fat but not muscle.

    Can someone please help as I am getting nowhere
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  2. #2
    alhamdulillah Gaston40's Avatar
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    You can't lose weight without muscle loss happening.
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  3. #3
    Registered User wale23's Avatar
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    What do you suggest then mate?
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    Registered User RapidFail's Avatar
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    12% IS lean by any standards, apart from competitive bodybuilding. To minimize muscle loss, lose 0.7% bodyweight or less per week, eat adequate protein and do.weight bearing exercise.
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    What are you stuck on exactly?

    Aim to lose 1-ish pounds per week, depending on your goals. Make sure you're getting enough protein/fat in your diet, and lift weights. That's it.

    As far as how many calories, find your maintenance (use an online calculator to get in the ballpark). Eat below that number. The more aggressive the cut, the higher the chance for muscle loss. Keep that in mind and adjust accordingly.

    If you're not losing weight, you're either A) not tracking correctly, B) eating too much, C) combination of both.

    That's about as complicated as it gets.
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  6. #6
    Registered User lsiberian's Avatar
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    If you are really 12 stone then you probably would do better on a bulk. You could always do a recomp until you stall on your lifts and then start bulking.
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