Losing fat while lifting

thrownawayisland · 2019-04-23T13:29:18+00:00

Have no stats so apply my default method

2000-2200 calories/day
4-5 meals/day
200g protein/90g fat/90g carb (low carb moderate fat high p)
That fat is from coconut oil, olive oil, fish, nuts, avocado no processed fats it goes without saying I would hope
Protein is from chicken/beef (lean)/fish/egg (whole) rotate meats
Carb is Potato, (no rice, no bread, no cereal, no gluten), maybe 2 fruits or so
eat basic vegetable broccoli, cauliflower pumpkin carrot chilli
No protein shakes and dairy with caution if you can tolerate
Sleep 8 hours
Avoid lazy cunts
do a basic no nonsense PPL with one rest day and then PPL -
To make simple aim for 8 reps for exercise next session apply same weight if exceed 10 apply 2.5 lbs or lowest possible increment - Repeat process
Lifts in controlled 1:2 tempo don’t be doing shit half reps if thats the case lower the weight and lift properly otherwise you’ll look like a dumb cunt and results will be average
Focus on key lifts - each session only needs 4-5 exercises at most for 3-4 reps don’t overdo it. You can RPT

Most people simply go to work and watch tv. That’s most of society, keep up the process and you’ll do just fine

This method is sufficient for most people to see good results without info - also it’s betger to have something as a plan.

Too many people are pulling hairs out whether they should do 65% 1RM or maybe it’s 70% or maybe that’s too light —- and then they over analyse to death miss the point and stop going.

Let’s just apply basic thinking no need for fancy, keep your head direct and focused so you can walk into the gym with an action plan of saying ok I’m doing squats for 8 reps at X weight and write it down in your little notepad.

onpuzzle · 2019-04-23T10:14:19+00:00

Lift hard as fuck. Always.

BrodinsOats · 2019-04-23T16:45:32+00:00

As a novice you can build strength and muscle while losing fat.

Keep the intensity high, strength training as normal pretty much. You might just drop the volume a bit.

Calculate TDEE. Track your calories. Aim for ~500 cal deficit and 0.8-1 grams of protein per lb (or calculate protein by your goal weight if you have a lot to lose).

I’ve lost about 20 lbs the past few months and I’ve hardly had to deal with ever feeling hungry by doing this. I’m aiming for a 700 kcal deficit with 190-200g of protein and 1920 kcal at 206 lbs atm.

smiley_facee · 2019-04-23T09:11:09+00:00

Diet has more to do with losing fat than lifting. Eat less calories, less carbs, more protein, more water and do some cardio. Keep lifting hard as fuck too. Higher reps/lower weight to lose more fat and get more shredded or lower reps/higher weight to get stronger and put on muscle mass.

Kommanderdude · 2019-04-23T13:14:47+00:00

If you’re still significantly overweight you’ll build muscle while you lose fat. If you are 20% plus body fat, you’ll still make strength and muscle gains until you get down to about 14%

BurnoutRS · 2019-04-23T12:09:12+00:00

What you are asking for is information on how to structure the various phases of your body composition transformation

What you need to learn about is "bulking, cutting and maintenance"

You already know how to cut, albeit without lifting (for whatever reason) and from the sound of it you hit an excessive bulk cycle where you packed on more bodyfat per unit of musclemass gained than you had intended.

When losing bodyfat, it is generally harder to make muscle gains. The reverse is also true, when gaining muscle, it is generally harder to lose fat.

You need to learn how to calculate intensity. Your lifts should be calibrated relative to your personal level of fitness. To do this you will need to establish your maximum working ranges in the exercises you intend to do.

Also if you start into a cut and find yourself thinking "im eating less and have less energy so I cant lift" ask yourself whether you're severely malnourished (highly unlikely) or making excuses so as to allow yourself to remain a bitch

Ronaldo-CR7- · 2019-04-23T12:20:09+00:00

This is a really broad question with a lot of minuscule details missing. First off, you said you know how to lose weight. Great! There’s a difference between losing weight and dropping body fat while keeping your hormones in check. No where in your post did I see anything about macros. Know the difference between your carbs. What about your healthy fats? If you just try to lose weight by eating less and not lifting or hitting the proper macronutrients your just going to get limp dick. Your testosterone is going to crash.

You cannot gain lean muscle mass and lose body fat at the same time. Unless obviously you hop on some juice. What’s your body fat percentage? Aim to get down to 10 percent body fat by being in a calorie deficit and still lifting heavy. You want to minimize muscle loss while on a cut. Are you skinny fat? What’s your current weight? Height? Lifts? Sorry man but there’s lots of info missing and there’s lots of information on the internet. Come back with a more precise question.

truthbomb999 · 2019-04-23T12:43:44+00:00

You were probably losing a lot of muscle and not all fat. Fast food just isn't dense enough with protein to support much muscle mass

pame12 · 2019-04-23T14:51:44+00:00

If you're losing weight then lifting a lot is bad cause you won't be getting enough protein/nutrients to repair the muscles effectively enough. Worst case scenario is you lost all the muscle you built up during your bulking. The best scenario is you lift enough to maintain your muscles whilst eating low enough to lose weight. Then when you lost the desired weight, you go back to lifting hard to gain more muscle etc...

When it's time for me to lose weight I usually do 1 set of whatever exercises I usually do, keep the weight the same.

Here's a nice video which explains muscle hypertrophy: https://www.youtube.com/watch?v=zBBYOc7M02o

Title	Losing fat while lifting
Author	illgiveyouapapow
Upvotes	2
Comments	23
Date	April 23, 2019 8:51 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/bge2ws/losing_fat_while_lifting/
Archive Link	https://theredarchive.com/r/askTRP/losing-fat-while-lifting.235843 https://theredarchive.com/post/235843

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