Loosing fat and maintain muscle

[dirtwarrior]

Currently my stats are
6"2'
222#
15 - 18 % BF

I am mostly sedentary except for my training 3 to 4 days a week.
I had prostrate issues. Back surgery a little over a year ago. Diagnosed with hemochromatosis (to much iron in blood) and polycemia both are under control by getting theraputic phlebotomy every 2 weeks.
Doc says it is from heredity causes.

My ultimate goals are to maintain this weight and get to 10 or 11 % BF


Others are encouraged to post up there stats and goals and maybe guns will help us out

[dirtwarrior]

Re: Loosing fat and maintain muscle

Oh when training my routine includes 30 minutes of cardio where I get my HR into the 130s for 30 minutes or longer.
Then about 45 minutes of weight training

[guns01]

Re: Loosing fat and maintain muscle

Currently my stats are
6"2'
222#
15 - 18 % BF

I am mostly sedentary except for my training 3 to 4 days a week.
I had prostrate issues. Back surgery a little over a year ago. Diagnosed with hemochromatosis (to much iron in blood) and polycemia both are under control by getting theraputic phlebotomy every 2 weeks.
Doc says it is from heredity causes.

My ultimate goals are to maintain this weight and get to 10 or 11 % BF


Others are encouraged to post up there stats and goals and maybe guns will help us out

i need your age also for the calculations dirt

[dirtwarrior]

Re: Loosing fat and maintain muscle

I am 58 year young and in good health except for the issues I listed

[guns01]

Re: Loosing fat and maintain muscle

ok dirt, with all of your numbers plugged in and with you goals. your cal base level would be 2,670 cals per day. now the breakdown i would suggest would look like this:

2670 2days
2300 2 days
2100 2 days
1900 2 days
then repeat. your macros breakdown would look like this:

400g protein which is roughly 1600 cals
200-250g carbs which is 800- 100cals
then the remaining cals would come from fat.
now what i like to do is as the cals come down i balance that out by lowering carbs and fats to get the desired numbers and keep the protein as is so you stay in a positive nitrogen balance and hold as much muscle as possible. with this type of setup you can pretty much eat any food that you enjoy as long as you meet your goal numbers for the day

[dirtwarrior]

Re: Loosing fat and maintain muscle

I am glad you gave the macro also. It will help me fine tune my eating.
How should I spread the meals out during the day?

[guns01]

Re: Loosing fat and maintain muscle

I am glad you gave the macro also. It will help me fine tune my eating.
How should I spread the meals out during the day?

typically for a non prep style eating setup i would center the biggest portions of you daily cals around the big 3 meals:
meal 1
pre workout
post workout
then break the remainder down as snacks for the other 3 meals of the day. maybe have say a shake and some nuts or other types of snacks to fill in the rest of the cals left over. we want you to have the most energy and drive around your training periods of the day and then the other is just to keep you full and the metabolism doing what it is supposed to be doing.

i also forgot to add in that after 2 runs through this cycle have a cheat on that 1st low cal day of 800-1k extra cals of whatever you want. this will further the progress along and keep you sane and able to stick with a life style plan long term. with the layout i dont see you having any issues at all getting your bf down to 10% and keeping max muscle at the same time

[dirtwarrior]

Re: Loosing fat and maintain muscle

Would meal 1 be a couple of eggs and 4 oz skim milk and a scoop of protein powder in a shake?
pre workout a scoop of protein powder in a shake
post workout same as above
tuna salad with ice berg lettuce and skim milk
then later a couple spoons peanut butter (no bread)

[dirtwarrior]

Re: Loosing fat and maintain muscle

The above can be tweaked

[guns01]

Re: Loosing fat and maintain muscle

Would meal 1 be a couple of eggs and 4 oz skim milk and a scoop of protein powder in a shake?
pre workout a scoop of protein powder in a shake
post workout same as above
tuna salad with ice berg lettuce and skim milk
then later a couple spoons peanut butter (no bread)

as long as you stay within your numbers you can have anything you want. their is nothing wrong with those choices but for me personally i try to get as much whole food in as possible because it helps me stay feeling full for longer. i dont do well when i am hungry because i lose my temper very easy in that state. now the greens and fiber carbs have no impact on your diet so you can basically eat all the greens that you want and they dont count towards any of your numbers. just focus on hitting your goal numbers and roll from there making changes with food choices as you go. i will throw up a list of foods that i use and i use on my clients as well that you can take a look at

[guns01]

Re: Loosing fat and maintain muscle

this is one sample list and keep in mind you arent limited to this list and this is just a small sample of what i have used and use with others:

proteins:
boneless skinless chicken breast
extra lean ground turkey and ground beef
omega 3 organic eggs
liquid egg whites
turkey sausage/bacon
chicken sausage
low carb protein powder
turkey hot dogs
sugar free almond milk

carb sources
oats
basmatti rice
jasmine rice
white rice
brown rice
no sugar added organic apple sauce
sugar free chocolate
blue berries
strawberries
rasberries
various sugar free jelly
oatmeal bread
low carb high fiber english muffins
low carb high fiber tortilla shells
wheat tortilla chips
red potatoes

fat sources
pb2
coconut oil
evoo
natural pb
Yogurt butter

veges (most are non impact and dont count towards cal counts)
broc
asparagus
sour kraut
spinach
kale
green/red/yellow pepers
onions
celery

[dirtwarrior]

Re: Loosing fat and maintain muscle

You sir are a wealth of great info

[MOUNTAIN-MAN]

Re: Loosing fat and maintain muscle

He is a wealth of information