Maintain Weight But Reduce Fat
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Maintain Weight But Reduce Fat
I am currently at 200lbs, I am 5'9", work out 5-6 days a week, problem is nutrition plan. How do I maintain 200lbs but rid myself of the fat and increase muscle to maintain that 200lbs? I do not want to get smaller and lean I want to stay big and lean. What should diet look like? Protein,carb/fat ratio? Total calories per day? goal is to get down to 9% , I can only guess that I am at 18 or 20% now, I have very good muscle just under this layer of fat, would love to finally see abs!
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leanmachine
- STARTING OUT
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- Joined: Sun Nov 14, 2010 11:43 am
Re: Maintain Weight But Reduce Fat
Hello Tristonv,
I used to count calories in the past but found that it was hard to be consistent doing so. With any workout/nutrition plan, you have to be consistent to see results. Therefore, instead of counting calories, I instead, measure food. A diet of protein, legumes, and veggies are all you need to lose fat and maintain your muscle. Do this 4-6 times per day. Also, I think you're over-training. Instead of training 5-6 times per week, opt to train only 3-4 times. Just make sure you do so with high intensity. Give this a try and let me know if this helps.
To your health,
Warren
Founder of http://www.muscleupfatloss.com" onclick="window.open(this.href);return false;
I used to count calories in the past but found that it was hard to be consistent doing so. With any workout/nutrition plan, you have to be consistent to see results. Therefore, instead of counting calories, I instead, measure food. A diet of protein, legumes, and veggies are all you need to lose fat and maintain your muscle. Do this 4-6 times per day. Also, I think you're over-training. Instead of training 5-6 times per week, opt to train only 3-4 times. Just make sure you do so with high intensity. Give this a try and let me know if this helps.
To your health,
Warren
Founder of http://www.muscleupfatloss.com" onclick="window.open(this.href);return false;
Re: Maintain Weight But Reduce Fat
Yeah except your brain & energy level to do those workouts require carbohydrates.Common ratio is 55 - 75 % Carbohydrates...15 - 30 % fats...10 - 20 % protein.It will be necessary to scrutinize nutrition labels on all foods you buy & to research the whole foods to find their nutrition contents also.You can adjust the complex carbohydrate levels to suit your less intense workout days.Six days a week doing what ? If its weight training, thats over training.
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PuroRock327
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- Joined: Sun Aug 08, 2010 12:48 am
Re: Maintain Weight But Reduce Fat
The way to succeed at what you're asking TristonV is to write down your daily diet as it is now for a week.
Count your calories and determine how many you take in during a day.
Count how many grams of protein you take in a day.
Count how many grams of carbs you take in a day.
Count how many grams of fat you take in a day.
Now change your diet and keep counting your calories. Adjust your calories and workout to achieve your goal afterward.
You want your diet plan to be MOSTLY high protein (close to your bodyweight in grams). Lean meats and protein shakes (as a supplement if needed).
You want to eliminate bad carbs (eat ONLY whole grain foods and fruits, no sugar, no soda).
Balance your meals. Eat 5 to 6 meals a day, evenly spreading out the amount of calories and protein you need throughout the day. Me, personally, I eat the majority of carbs for breakfast and just before workouts and keep the carbs light otherwise (but I do not neglect them).
Balancing your meals keeps you feeling full and keeps your metabolism churning. The constant supply of protein, carbs and nutrients keeps your body burning fat and building muscle.
To Leanmachine's point, after a while, you'll gain a good understanding of which foods have how many calories/carbs/proteins and it becomes second nature. At least for me.
I know how many calories in a 6oz piece of chicken breast and how much protein I'm getting out of it.
Once you get that info after this week, let us know.
The purpose is to identify the cause of what is keeping you at a higher body fat percentage.
If I may offer some advice...
Forget about worrying about falling below 200lbs. Just lose the fat.
I was 235, started eating right with some exercise and fell down to 185.
After working out for 6 months with heavy weights, I'm back up to 205. Muscle.
If you want to look cut and lean, lose the fat. You'll lose the fat faster than you'll gain muscle. Period. But replacing fat with muscle takes a while.
ONce you've lost a good part of the fat, I'd start lifting heavy (heavier), find a good program (I can point out a few for you) and you'll gain more weight.
At 205, I look bigger than I ever did at 235 (except for the gut).
Now, what concerns me is that you work out as frequently as you do, but you're still overweight. What is your workout plan like? WHY do you workout 5-6 times a day? You'll find even most bodybuilders/strength buffs workout 4 to 5 days on average. You've got to let your muscles rest for growth and reparation.
Count your calories and determine how many you take in during a day.
Count how many grams of protein you take in a day.
Count how many grams of carbs you take in a day.
Count how many grams of fat you take in a day.
Now change your diet and keep counting your calories. Adjust your calories and workout to achieve your goal afterward.
You want your diet plan to be MOSTLY high protein (close to your bodyweight in grams). Lean meats and protein shakes (as a supplement if needed).
You want to eliminate bad carbs (eat ONLY whole grain foods and fruits, no sugar, no soda).
Balance your meals. Eat 5 to 6 meals a day, evenly spreading out the amount of calories and protein you need throughout the day. Me, personally, I eat the majority of carbs for breakfast and just before workouts and keep the carbs light otherwise (but I do not neglect them).
Balancing your meals keeps you feeling full and keeps your metabolism churning. The constant supply of protein, carbs and nutrients keeps your body burning fat and building muscle.
To Leanmachine's point, after a while, you'll gain a good understanding of which foods have how many calories/carbs/proteins and it becomes second nature. At least for me.
I know how many calories in a 6oz piece of chicken breast and how much protein I'm getting out of it.
Once you get that info after this week, let us know.
The purpose is to identify the cause of what is keeping you at a higher body fat percentage.
If I may offer some advice...
Forget about worrying about falling below 200lbs. Just lose the fat.
I was 235, started eating right with some exercise and fell down to 185.
After working out for 6 months with heavy weights, I'm back up to 205. Muscle.
If you want to look cut and lean, lose the fat. You'll lose the fat faster than you'll gain muscle. Period. But replacing fat with muscle takes a while.
ONce you've lost a good part of the fat, I'd start lifting heavy (heavier), find a good program (I can point out a few for you) and you'll gain more weight.
At 205, I look bigger than I ever did at 235 (except for the gut).
Now, what concerns me is that you work out as frequently as you do, but you're still overweight. What is your workout plan like? WHY do you workout 5-6 times a day? You'll find even most bodybuilders/strength buffs workout 4 to 5 days on average. You've got to let your muscles rest for growth and reparation.
Re: Maintain Weight But Reduce Fat
Why are you advising to WAIT until the fat is gone to lift heavy..fat loss & muscle gain can be done at the same time, no need to wait.
Re: Maintain Weight But Reduce Fat
One reason might be, that if his nutrition is not great yet and his Bones may be a bit too thin, lifting heavier may increase fracture risk. Giving the bones more time to improve through diet, if they need it, will stop this happening, then he can lift heavier.
That would be reasoning for what Puro said.
That would be reasoning for what Puro said.
Re: Maintain Weight But Reduce Fat
Oh okay thought maybe it was a case of the old way of thinking that a lot of bodybuilders do.That is a very good reason boss, never occurred to me.Les YES love body weight, looking forward to tomorrows plyometric day 
From what I read landing from one of those jumps, is 6 x your own body weight, don't know any people who can lift that conventionally.
From what I read landing from one of those jumps, is 6 x your own body weight, don't know any people who can lift that conventionally.Re: Maintain Weight But Reduce Fat
Time literally whips by doing those vs the weights, with bars, plates, collars..etc etc.
Re: Maintain Weight But Reduce Fat
I'm sure you will be seeing the inside of a gym soon
Re: Maintain Weight But Reduce Fat
I dropped from 25% down to under 4% while maintaining the majority of muscle in a short period of time. I won bodybuilding.com's physique of the month and was offered a cover shot on Men's Exercise. Check out transformation pictures. I offer free weight diet plans (I only have 1 posted right now, but the plan is based off of your body weight and can be customized to anybody's weight). I will be adding more diet's shortly, but the one that is posted is the best diet to maintain muscle while losing fat. Check out http://www.ToneYourBod.com. Free diet plans, nutrition articles, workout routines, etc. Thanks and I wish you the best with your fitness goals!
Re: Maintain Weight But Reduce Fat
So basically that site has an " all about you "...the nutrition part is not completed, the diet part with restricted carb intake is readable & the fitness part is not complete.How many people do you KNOW could follow such a diet & actually live & breathe in the real world ? Not very many.
Re: Maintain Weight But Reduce Fat
Honest opinion and I'm being totally honest, not disrespectful or rude .
It's a bit innaccurate to some degree.
1g Protein is 4 calories, but not if it's Casein, which will be in the Low Fat Cheese.
6 Egg Whites is not 30g Protein, because an average white is 2.5g for a small egg, which is 15g Protein, even for bigger ones with maybe 4.5g per egg, that's 27, but then if so, size should be stiuplated, as a box of bigger Eggs will probably cost more most of the time, excpet when on offer prices.
I also noticed for breakfast 10g Protein. Then something saying 6 Egg whites at 30g protein and 1 Whole Egg at 15, so where's the 10g coming from, what food source?
Meal 2 has very restricted Carbs.
Protein shake, with or without Carbs?
Fast digesting sugar after workouts. Often debated, but I'd politely say no. High GI complex for me. Fast won't help replenish Glycogen in muscles much if at all, only really elevate bloodsugar, complex does both, though yes Fast generally offers 30 calories per minute to bloodstream, slow, 2 calories per minute, but if slower Carbs digest at the same rate as Protein, then the Insulin needed to help synthesise Protein, would last longer, unlike quick sugars where it would taper off too soon, possibly elevating Protein wasteage, or possibly slowing down synthesis.
You could mix some quick and slow Carbs I.E. Honey and crushed Oats, or use a product with the fancy combined types I.E. Glucomannan or Palatinose.
No Carbs for the next meal.
Then something that says 10 grams not to be included in daily intake. No reason given. If it's fibre, then yes it shouldn't count towards net carbs.
No Carbs with the Beef. Too restrictive.
List of Carbs is too restrictive. Why just Apple and Grapefruit as Fruits. why Not Tomatos, Peppers, Cucumber, Aubergine, (Eggplant), Pear, Cherries, Grapes as examples.
Fats list is a bit small too. Why not Hemp Oil, Flaxseed Oil, (not very heat stable so don't cook with it), Coconut oil, or Sesame Oil as examples.
Something like Sesame Oil, might only be a problem if you're allergic to Sesame Seeds, (Eczema risk being one problem) and the MCT's in Coconut Oil, mean even though the Lauric Acid, Caproic Acid and Capryllic Acid are Saturates, being MCT's thay convert to energy in the Liver.
Whilst I advocate supplements depending on what they are. I'm not in total agreement about 5% of someones phsyique having to be supplements. Guys got "enviable physiques", pre 1970's, before supplements, so unless supplements where literally the only way to help achieve a 200lb natural body, taking you beyond a point that food alone could get you to, then they aren't strictly necessary.
Though having a shake with 35-50g Protein and 35-50g Carbs in a few times a week post-workout, is almost certainly cheaper and defintiely faster digesting, than eating the equivalent of approximately 1.25-1.75 portions of Chicken Breast and the same sized portion of Baked Potato, so I don't disagree with supplements in some cases.
Good transformation though nonetheless and I totally respect the guys results, but some of the info and plan given, is not explained enough in parts to the lay person, or a bit too restrictive in places as well.
. It's a bit innaccurate to some degree.
1g Protein is 4 calories, but not if it's Casein, which will be in the Low Fat Cheese.
6 Egg Whites is not 30g Protein, because an average white is 2.5g for a small egg, which is 15g Protein, even for bigger ones with maybe 4.5g per egg, that's 27, but then if so, size should be stiuplated, as a box of bigger Eggs will probably cost more most of the time, excpet when on offer prices.
I also noticed for breakfast 10g Protein. Then something saying 6 Egg whites at 30g protein and 1 Whole Egg at 15, so where's the 10g coming from, what food source?
Meal 2 has very restricted Carbs.
Protein shake, with or without Carbs?
Fast digesting sugar after workouts. Often debated, but I'd politely say no. High GI complex for me. Fast won't help replenish Glycogen in muscles much if at all, only really elevate bloodsugar, complex does both, though yes Fast generally offers 30 calories per minute to bloodstream, slow, 2 calories per minute, but if slower Carbs digest at the same rate as Protein, then the Insulin needed to help synthesise Protein, would last longer, unlike quick sugars where it would taper off too soon, possibly elevating Protein wasteage, or possibly slowing down synthesis.
You could mix some quick and slow Carbs I.E. Honey and crushed Oats, or use a product with the fancy combined types I.E. Glucomannan or Palatinose.
No Carbs for the next meal.
Then something that says 10 grams not to be included in daily intake. No reason given. If it's fibre, then yes it shouldn't count towards net carbs.
No Carbs with the Beef. Too restrictive.
List of Carbs is too restrictive. Why just Apple and Grapefruit as Fruits. why Not Tomatos, Peppers, Cucumber, Aubergine, (Eggplant), Pear, Cherries, Grapes as examples.
Fats list is a bit small too. Why not Hemp Oil, Flaxseed Oil, (not very heat stable so don't cook with it), Coconut oil, or Sesame Oil as examples.
Something like Sesame Oil, might only be a problem if you're allergic to Sesame Seeds, (Eczema risk being one problem) and the MCT's in Coconut Oil, mean even though the Lauric Acid, Caproic Acid and Capryllic Acid are Saturates, being MCT's thay convert to energy in the Liver.
Whilst I advocate supplements depending on what they are. I'm not in total agreement about 5% of someones phsyique having to be supplements. Guys got "enviable physiques", pre 1970's, before supplements, so unless supplements where literally the only way to help achieve a 200lb natural body, taking you beyond a point that food alone could get you to, then they aren't strictly necessary.
Though having a shake with 35-50g Protein and 35-50g Carbs in a few times a week post-workout, is almost certainly cheaper and defintiely faster digesting, than eating the equivalent of approximately 1.25-1.75 portions of Chicken Breast and the same sized portion of Baked Potato, so I don't disagree with supplements in some cases.
Good transformation though nonetheless and I totally respect the guys results, but some of the info and plan given, is not explained enough in parts to the lay person, or a bit too restrictive in places as well.
Re: Maintain Weight But Reduce Fat
I apologize if I posted the site a bit premature, with the majority of pages not completed. However, the 1 diet I did post I consider a fat loss, but muscle sparing diet. I have helped train 50-60 guys with great results using similar principles. I am the command fitness specialist (ACFL) and in charge of ensuring weight standards for department in the Navy. That being said, I do apologize for posting the site premature, but it was with the best of intentions. I have no money making schemes or advertisements on site and I offer free advice.
As far as the macronutrients of an egg I admit I was wrong. The protein of a whole large egg is roughly 6 grams, but rather that of an egg white is just under 4. I will change diet plan shortly to reflect this.
As far as post workout nutrition I remain steadfast in belieft that the higher the glycemic index (faster digesting, ie sugars - dextrose is best, vitargo, etc), which as you admit provide the higher insulin spike are the way to proceed. This is why competitive bodybuilders actually utilize straight insulin immediately after their workouts. While that principle is very dangerous, ingesting sugars provides a much safer means at spiking such high levels of insulin which is a powerful transport hormone for the whey protein shake soon to be consumed. While the chicken breast would provide slower digestion, a whey protein isolate shake digests very quickly more efficiently utilizing the insulin spike.
I agree the grocery list is very limited as well, it was just a list of some acceptable foods, but in no way is limiting other acceptable foods. I will make sure this is better specified in the future.
As far as the limited number of carbohydrates, I have found that when the desire is to lose weight, eating high amounts of carbohydrates early in the morning and then post workout, but limiting them at other points in the day is very effective. Many people have tried this diet and maintained high levels of energy and a good deal of success. Although every person's body and nutritional needs vary somewhat. I think I state this during diet plan and tell people to adjust their caloric needs according to their energy levels while on the diet.
Again, I was only trying to help. I see other lame diets in magazines, television, etc and I am attempting to offer advice from experience. Best of luck to all of you in your fitness and nutritional endeavors.
As far as the macronutrients of an egg I admit I was wrong. The protein of a whole large egg is roughly 6 grams, but rather that of an egg white is just under 4. I will change diet plan shortly to reflect this.
As far as post workout nutrition I remain steadfast in belieft that the higher the glycemic index (faster digesting, ie sugars - dextrose is best, vitargo, etc), which as you admit provide the higher insulin spike are the way to proceed. This is why competitive bodybuilders actually utilize straight insulin immediately after their workouts. While that principle is very dangerous, ingesting sugars provides a much safer means at spiking such high levels of insulin which is a powerful transport hormone for the whey protein shake soon to be consumed. While the chicken breast would provide slower digestion, a whey protein isolate shake digests very quickly more efficiently utilizing the insulin spike.
I agree the grocery list is very limited as well, it was just a list of some acceptable foods, but in no way is limiting other acceptable foods. I will make sure this is better specified in the future.
As far as the limited number of carbohydrates, I have found that when the desire is to lose weight, eating high amounts of carbohydrates early in the morning and then post workout, but limiting them at other points in the day is very effective. Many people have tried this diet and maintained high levels of energy and a good deal of success. Although every person's body and nutritional needs vary somewhat. I think I state this during diet plan and tell people to adjust their caloric needs according to their energy levels while on the diet.
Again, I was only trying to help. I see other lame diets in magazines, television, etc and I am attempting to offer advice from experience. Best of luck to all of you in your fitness and nutritional endeavors.
Last edited by jsimons33 on Fri Feb 04, 2011 12:51 am, edited 1 time in total.
Re: Maintain Weight But Reduce Fat
Okay, well will check the site for the rest of the contents in the future.I know that carbohydrate restriction will result in fat loss, I've tried it, though not nearly as restrictive as your example.However I don't think its a sustainable method of eating overall.I still cycle carbohydrates according to the expenditure on various days.I hope the US navy is not working with brains, devoid of carbohydrates scary thought.Congrats on the results you achieved.
scary thought.Congrats on the results you achieved.Re: Maintain Weight But Reduce Fat
Expereince counts dude and you ca'nt beat it that's for sure Yes there are a lot of crappy diets around. I was being honest. I don't think there's anything seriously problematic about your attempts to do what you're doing, but sometimes an outside looking in perspective can be a beneficial thing.
Keep trying to make a difference, because you're one of those that actually tries for the right reasons, not out of ignorance, or like some people, to maniuplate the emotionally weak or those with lack of knowledge.
Yes there are a lot of crappy diets around. I was being honest. I don't think there's anything seriously problematic about your attempts to do what you're doing, but sometimes an outside looking in perspective can be a beneficial thing.Keep trying to make a difference, because you're one of those that actually tries for the right reasons, not out of ignorance, or like some people, to maniuplate the emotionally weak or those with lack of knowledge
.