Hi. I'm a 29 year old, 6'0", 195 lb guy. My BF is probably 20-25%; don't know for sure. 34" waist, anyway. I've been an on-again, off-again runner since high school. I can run 8-10 miles (although not very fast) without too much trouble. I can run a 1.5 mile in 12 minutes. I have never been able to sprint fast although I do enjoy short, fast runs as well as long, slow runs. During the summer, I play informal yet spirited ultimate frisbee games with friends once a week. I tend to get better during the game as other guys tire faster than I do.

Currently, I eat a lot of fruits and veggies like spinach, broccoli, peppers, onions, berries, and tomatoes. I get almost all of my fat from walnuts, almonds, avocados, and eggs. I drink a lot of skim milk and orange juice. I eat a fair amount of beef, chicken, turkey, and tofu. I avoid deep-fried foods like the plague. I almost never eat candy although I do have a weakness for caffeinated soft drinks like Dr. Pepper, which I try not to drink too much of.

Anyway, I'd like to lose some weight. Someday, I'd love to be still be 6 feet and 195 lb but with a lot less fat and a lot more muscle. For now, I'm more concerned with losing weight than gaining strength. In fact, I'm not really sure I ever care to be strong although I would love to have a lot more speed, jumping ability, and endurance. While I want to lose fat, I want to continue running. As I understand it, you can't be in both catabolic and anabolic mode at the same time. But how can I break down fat without damaging my muscle tissue? How should I control my diet and running routine to lose fat healthily?