Cutting but retaining muscle question

[Blowfish]

I am currently 70kg, and quite short, so I do appear as fat, and docs have labelled my as overweight because of my age, height and weight.

I am desperate to go on a cutting workout so that I can cut down from 70kg to 60kg, but at the same time I want to workout to make sure that I have physical signs of muscles... in other words, I don't have to flex to show people I have muscles.

I just have a few questions... BTW Yes I've read through the cutting guide...

I also read that in skinnyguy that protein is required in every meal in order to gain muscles. Now that I want to cut and retain muscle, should I eat protein in every meal and just limit it to 0.5g per kg like the cutting guide on sosave said? And would eating more fat burning food products such as berries and vegetables affect my attempt to gain muscle since there's more fat burning food products taken in then protein?

Should I focus more on weight lifting workout or Cardio for me to lose weight but retain muscles?

Thanks.

 

[Keeper]

I would do both. Remember that muscle burns fat passivley. Though focus more on cardio now.

Drink lotsa water... substitute all you snacks for fruit and vegies... and yar... in no time you'll be back in shape.

 

[Blowfish]

Thanks, I have another question...

Because despite having large amounts of body fat... I have a lot of baby fat on my face, and obviously my stomach, my arms are quite skinny up just below the elbow... everything else before that is fat... so I have fat shoulders... lets just say my arms look like chicken drumsticks.

If I do burn of fat and lose weight... I'd look like a twig...

I was wondering, say if someone burned off all his body fat and turned it into muscle, but still retained the same weight... would his body shape look different?

if you don't get it... say a flabby looking dude who weighs 80kg, so he has a round face and round body composition, but he works out, converts all that fat into muscle... would he look less rounder and more like... say... a muay thai kickboxer feel?

I just want to know... it might be common sense, but yeah, I just want to know.

 

[Keeper]

Had the same issue. My face was round like a ball and my arms as skinny as twigs.

I did about 40 mins of cardio everyday. As well as heavy calisthenics. Maily focusing on my upper body. (I worked out about 70-80 muntes a day. 7 days a week. I know some people would say it's dangerous, but I was desperate. And it didn't hurt me.)

And hey... I lost weight and gained muscle at a more or less equal rate. So by the time my face went lean again, I was already wearing sleeveless shirts.

Oh: About the protein in every meal thing. If you just eat all of yo momma's meals, you should be good. That is assuming you get normal food everyday. Go for extra proteins if you're serious about bulking up.

 

[Blowfish]

Originally posted by Sazuki
Yeah but one thing fat doesn't convert into muscle.

Your fat gets burned for energy. Your muscles get bigger when they get repaired by protein after lifting weights.

If you get down to 8% bodyfat and put on some good amount of muscle you will start looking like one nasty dude!

Genetics play a role in this, some people will look more toned than others, but it'll look good anyway.

Hey so, if I do more cardio then weight training (as I'm not looking to look like a HUGE monster, just well tonned for my short stature) and I just have adequate protein in my system, the muscle will replace the areas where the fat once was? Because I was afraid that if I burn too much fat and I still lifted weights, I'll burn fat to make myself look like a twig...

Forgive me if that was a stupid question/comment, I'm still a n00b when it comes to training and cutting...

 

[AgonyUncle]

The best way to lose fat is to put on muscle.

Its going to sound like a contradiction, but train to put on muscle mass. The more muscle you carry, the more fat you burn throughout the day because your resting metobolic rate will be higher. Your Resting metobolic rate in laymans terms would be the amount of energy your body burns when not not exercising.

Best bet is to push weights 3 times a week, and do cardio after weight training 3 days a week. the two days you take off, just get a bit of cardio in.

Program example

Monday. Chest, Triceps, Abs 20 High intensity cardio
Tuesday 45 min cardio
Wednesday Back, Biceps, Abs 20 mins high intensity cardio
Thursday: 45 mins cardio
Friday: Legs, Shoulders, 20 mins high intensity cardio

Sat and sunday off.

Sort your diet to include 40% carbs (low GI-ie brown rice, oats, wholegrains, brocolli) 40% lean proteins and 20% good fats (omega3 and 6's from fish, flaxseed oil and olive oil, nuts like almonds and pecans)

Restrict carbs after 8pm at night.

eat 6 smaller meals a day including all 3 food groups if you can. Make sure you get some protein in early in the morning. I use milk powder and whey in my oats early on. Last meal of the day I eat no starchy carbs at all.

Use a meal replacement shake after your workouts in place of one of your six meals. This is very important, and should be taken not more than 30-40 mins post workout. It replenishes depleted glycocegen stores, and transports a lot of nutrients your muscles require after breakdown. It will help with recovery.

Your next meal should consist of some lean protein and some low GI veg, like brocolli or sprouts.

Drink lots of water and get in a decent multi vitamin.

Following a rountine similar to this, I shed almost 23 Kg's in 14 months. My level has progressed a hell of a lot since then. I cannot stress or advocate weight training enough for people who want to lose fat.

Dont forget the shake!