Hello everyone.
I weight 160 and height is 5.7".
I like the rest of body the only thing I hate is .
Now. I just started this diet.
1st meal: Egg whites
2nd Meal: layer of thin grilled chicken.
3rd meal: Layer of thin grilled chicken.
4th meal: Layer of thin grilled chicken
After workout meal 5th meal: Protein shake.
I also take vitamins.
Now I just started this 6 days ago. and I can see that I lost weight. I lost 8 lbs in these 6 days. the thing is I feel like muscles got smaller. it didnt get weaker because I still lift heavy in the gym but it seems smaller. I dont wanna get small I just wanna lose fat.
what should I do to keep muscles? I work out 6 days a week. 20 minute cardio daily.
btw eating very small meals will increase metabolism? Like 1 thin layer of grilled chicken which has only 80 calories.
objective is to lose weight asap. I know this is not healthy and I will gain it back like nothing but. I am planning on putting myself on strict diet and I will never intake more calories than I burn.
trying to lose weight but not lose muscles.
Moderators: Boss Man, cassiegose
This is bad mate. losing 8lbs in 6 days is just not healthy, and looking at your calories, you're eating around 500 calories a day.
You need at least 4x that, and that excludes exercise.
You need to change your training as well.
Don't train 6 days, train one of three ways.
1. 5 days split. One or two Cardio sessions could be added after weights sessions.
2. 4 day split, with two upper and two lower body days. One or two Cardio sessions could be added after weights sessions.
3. Total Body training 3x a week, with a bit of Cardio on 2 other days. Not training 5 days straight though, split 3 and 2.
It also looks with the diet like you're doing a Ketogenic diet. That is not healthy, and not advisable. Only people who train for pro BB contests would do that, but most people shouldn't.
So you definitely have things to address, as you're in danger of screwing your metabolism up, and getting Vitamin / Mineral deficiencies from the lack of nutrition.
You need at least 4x that, and that excludes exercise.
You need to change your training as well.
Don't train 6 days, train one of three ways.
1. 5 days split. One or two Cardio sessions could be added after weights sessions.
2. 4 day split, with two upper and two lower body days. One or two Cardio sessions could be added after weights sessions.
3. Total Body training 3x a week, with a bit of Cardio on 2 other days. Not training 5 days straight though, split 3 and 2.
It also looks with the diet like you're doing a Ketogenic diet. That is not healthy, and not advisable. Only people who train for pro BB contests would do that, but most people shouldn't.
So you definitely have things to address, as you're in danger of screwing your metabolism up, and getting Vitamin / Mineral deficiencies from the lack of nutrition.