hello all,

i m tyring to loose weight while keeping my muscle mass steady, as i have notice that my muscles are getting decrease in size while doing cycling for 15 minutes and working on abs.

i m planning to take whey protien to keep my muscle mass mantained and do the cardio and weight loss exercise in parrallel.

i m looking for a leaner body with no little mass , like idealising to reduce in muscle size but having the muscles and loosing fat. more sort of not the arnold style heavy , but a good lean physique like brad pitt or rayan renold.

i am really far away to reaching this but

any suggestion in this regards will be great..

thanks in advance


thanks to you all

What I did that worked was workout early in the morning after eating only a banner and drinking some coffee. The morning workout was mostly if not all cardio and have to last for minimal of 45 minutes and I push as hard as 2. Would do this routine 3 times a week.

As for the Whey protein, I would take that post weight training workout on my other day or afternoon workout. I think the whey protein shake has only 140 to 200 calories so it's not too much calorie to burn off during the cardio session.

If you cannot do the morning workout, then do the 45 min to 2 hrs cardio after you do weight and then drink some whey afterward. I was able to lose body fat and actually gained back my strength.

Could you fill us in on your dimensions? It's kinda hard to tell anything without knowing your body type. I think you're gonna need to lift some weights to get your body to want to keep the muscle you have while burning the fat. The protein shouldn't really hinder your weight loss as long as you're under your calorie maintenance. As for Ryan Reynolds... 3% body fat w/ as much muscle as he has is going to take a LONG time lol. Best of luck to you though.

hi james,
well, i m at 205 lbs, having height of 6 feet, i m going to gym, and currently trying to loose weight, i was 190 lbs, earlier but when i took creatine, i did gain strength , but along with it i got fat also, so now im trying to lift weight with the weights with max reps per set . besides this im doing 30 minutes of AB work out, which includes leg raises, crunches.

the thing is i was never thin, .. but fortunately my tummy doesnt stik out.. but my love handles they increase if i increase weight..

i do have the strength to life heavy weights but i assume if i list those heavy weight since i have the strength i ll piling up getting bigger muscles over the layer of fat. so mantaining muscle by doing max reps per set, with and taking once scoope of whey protien is what i ve set to do.

hmm thats about it i think..

thanks , i ll wait for the response

We're the same height, but you weigh a good deal more than I do. I would keep up your weight workouts, get rid of the ab exercises (that's 30 minutes of stuff you could be spending doing something else. once you get your bf % lowered a good deal you might want to pick back up the ab stuff, but for now I don't think it's really necessary), and maybe pick up some high intensity training, or some cardio running to help burn the fat. What kind of weight workout are you doing right now?

hi james,
Hope you are doing great,
ok , well that 30 mins of cardio suggestion is a good idea, considering i have the stamina to jog for that 30 mins, i used to jog 2.5 kms in 15 mins.. and then used to go to gym, but after that jog, i was not able to fully concentrate on my weight training..since i was not left with the energy.. thats why .

so what i can do is i can keep few days of cardio training specific.. and the rest for weight training. one more thing im doing the abs execise so that i can have some muscle on my abs and i can hve some hardness, otherwise it gets flabby.

ok you asked for workout,
i have specific days for specific body parts,
bicept , triceps
chest , back
shoulders , legs

and i skip saturday and some times both saturday and sunday.

well i hope im not boring you with my logics , one thing more how can we find out , how much body fat a person has. is there any instrument ? or some calculator like BMI ?

one thing more... if i want to have bigger arms , and i wnt to have flat chest like john cena if you have seen him, is it possible or not ?

well thats about it for now, and send me your picture, so i can see how fit are you , my picture is not really worth seeing for now ..

regards,

naufil

Right now I run 4 days a week and do body weight training three times a week. After Christmas (my marathon will be over), I'm going to adjust my training a little different to focus less on running and more on lifting. What I'll be doing is Mon, Wed, and Friday are going to be lifting days (full body workouts), and Tues, Thurs, Sat, and Sun are going to be light running days (consist of 3-4 mile runs each day). I think this split will leave some time for my body to rest from the lifting. You might want to consider doing the same type of thing to whatever degree you choose.

On the ab exercises, that's fine. Just as long as you understand that it's not going to give you a visible six-pack. Obviously once you get your bf% down the ab exercises will pay off.

On your weight training, I think your splits are a little weird. How long do you usually spend lifting? I think you could condense your days to hit more parts of your body. It wouldn't be that hard to do a full body workout three times a week and really get more out of your lifting.

On your bf%, you can get calipers or a cloth tape measure to get a rough estimate of what your % is. If you live near a college, you could probably call up there Kinese department and see if they could do it for you.

If you want to be built like John Cena, it's going to take a lot of work. Wrestler guys like him have really low bf, and a lot of muscle. Obviously they didn't get like that overnight. With a lot of hard lifting, diet, and determination, you COULD look like that.

Anyways, I'll take some more pictures and put them on my progress thread. I'm not in the "bulking" stage of my fitness program yet so right now I'm just trying to get my body fat where I want it and keep it down while I'm distance running. Hope I was of some help! Cya man.