I have lots of muscle and lots of fat, I want to lose the fat and keep the muscle.?

Question

i am 255 lbs. Im built like an NFL lineman..Lots of muscle and lots of fat. I want to keep my mass, but i have alot of fat to lose.. Can anyone help?

Answer 1

FOOD:

Picture your plate of food:
1/2 should be vegetables (not potatoes)
the other half of your plate is in two quarters:
One of those 1/4's should be whole grain (whole what pasta, whole wheat bread, brown rice)
The other 1/4 is lean protein (chicken breast, lean steak, lean pork chop etc nothing fried)

The height of the food on this plate is no taller than a deck of cards (with the exception of the veggies, those are unlimited)

No sugar and nothing deep fried for the first 5 weeks. You can have a piece of fruit or a plate of veggies between meals.

This should be your breakfast, lunch and dinner and your snacks are the fruits and veggies.

EXERCISE:

To this food regimen, add just a few minutes of cardio followed by 15 minutes (minimum) of weight training (you can follow a video or a book with illustrations). Make sure you don't work the same muscle group two days in a row and in about 25 weeks (which is 6 months, so that's by May) you'll be down to 190 and you'll have all your muscle and more. Just in time for short sleeves and shorts.

Just remember sugar and fat are your enemy.

Answer 2

Go on a body builder in season diet. You can find the articles to complete this at www.bodybuilding.com. Body builders cut fat while maintaining muscle mass when they are preparing for a competition. This would be the best plan. It involves plenty of cardio, continued weight lifting, and a diet that monitors fat intake.

Exercise example:
Cardio in the morning before breakfast. Drink a protein skake 30mins-1hour before you complete 1-2 hours of cardio.

Wait at least 4 hours before weight lifting. Weight lifting and cardio have two completely different goals & require eating differently for both. Make sure to have an apple or half a turkey sandwich before an hour before lifting. Protein shake after you weight lift.

*Alcohal is pretty much not an option when completing this goal. Moderation is key if you opt to drink.

Good Luck! I've been doing a variation of this for the past month and have seen great results.

Answer 3

I would do high rep weight training with 10 minutes of interval training afterwards. Just doing cardio burns muscle tissue and not fat for energy so make sure you eat something after cardio. (Your body continues to burn calories long after your workout too, so cardio is important!)

The more muscle you have the more fat you burn during the day! (Muscle burns more calories per inch). So make sure you weight train!

I would also recommend a higher protein diet and stay away from the carbs. I lost 30 pounds of fat and gained 20 pounds of muscle.

Eat six meals a day and buy a scale that measures body fat. Easy to get off your routine if you think you are gaining fat when you weigh in when really it is muscle because it weighs more!
Good luck.

Answer 4

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 5

I read many books about nutrition because I wanted to learn how to build muscle mass. This is one of the most interesting ones I found http://www.goobypls.com/r/rd.asp?gid=291
Bye Bye

Answer 6

My buddy's in the same problem, were only sophmores but still. He weighs around 250-260 but maxed out today at like 325, that's crazy. I'm only 145 and I thought 185 was good for me, and then he went and not exactly an ego booster haha.

Some people eat a lot, and use the fat to burn into muscle because it's easier to build muscle from fat instead from out of nowhere. Just lift like crazy and it will all start turning into muscle.

Answer 7

Cardio dude. Change your routine and diet to burn fat. That means easy on meat and fatty foods. No booze. Lots of running, swimming, biking. A great way to burn fat is using kettle bells. It's very aerobic exercise, but gives your muscles a good workout. Do this and you will be carved out of wood. Only do resistance training here and there so your muscles don't atrophy too much.

Answer 8

Small frequent meals rich in complex carbs and protein. Do more aerobics but don't put down the weights, the weights used in isolated areas can increase the metabolism more and have a more lasting effect on fat loss than aerobics but you need to increase your heart rate to kick start fat metabolism. I have been in the same boat dude. You can do it, Keep it up!

Answer 9

Eat lots of lean protein (Fish Chicken Turkey). Replace soft drinks and juice with water. Keep your carbs to the bare minimum and be as physically active as possible.

Answer 10

Low-intensity cardio, like jogging- not running, will supposedly burn fat better than running (which burns calories, but not fat.

Also, if you have lots of muscle, it will diminish your fat cells. Low- carb is good, but watch your fat intake (saturated and trans fats). If you see polyunsaturated, or monounsaturated, it's not as bad because they are good fats.