loosing bf, maintaining muscle mass - UK-Muscle Body Building Community

gamart · 03-03-2006, 10:50 AM

What do you think of this diet for losing bf and maintaining muscle mass?
Meal 1:8.30 25g whey protein, 2,5 dl skimmed milk,100g oatmeal and 1g omega3

Meal 2: 11.30 2 slices of bread with low fat cheese

After training: 40g protein, 30g carb, 10g glutamin, 1g omega3

Meal 4: 17.00 about 200g lean meat (chicken, beef) and about 100g rice

Meal 5: 20.00 100g oatmeal, 2,5dl skimmed milk and 1g omega3

i drink about 3l of water each day.

i train 3 times each week, weights for about an hour and tredmill for about 40 mins.

d77 · 13-03-2006, 08:02 AM

I'm sure others will correct me/add more to my opinions, but here goes.

Firstly, your treadmill work seems a little long-winded unless you want to lose muscle mass. You should make it shorter and more intense. Interval training is the key.

Rough examples (numbers with # sign are to show level of machine, based on 1 being lowest, 10 being highest):

Aerobic (following strength training)
* 1min. (prep stage) #5·
* 2min. (intervals) 20sec. #8/ 10sec. #6
* 2min. (intervals) 20sec. #9/ 10sec. #7
* 2min. (intervals) 20sec. #10/10sec. #8
* 3min. (warm-down) #5-#3

Aerobic (from cold)
* 3min. (prep stage) #1-#5
* 2min. (intervals) 20sec. #8/10sec. #6
* 2min. (intervals) 20sec. #9/10sec. #7
* 2min. (intervals) 20sec. #10/10sec. #8
* 3min. (warm-down) #6-#3

Your diet could do with more Omega 3 - perhaps 12g per day in total, spread evenly with meals.

**Pscarb** · 13-03-2006, 09:22 AM

first we need more information about yourself..
what is your weight?
Have you a fast metabolism?

to maintain muscle i would advise to have at least 1g of protein per lb of bodyweight and the amount of carbs and fats in your diet will depend on your metabolism...

Your treadmill work is fine this is what i do when dieting for a show where my main objective is to maintain muscle whilst getting ripped. make sure that the treadmill work is low intensity approx 65% of max...

03-03-2006, 10:50 AM	#1 (permalink)
gamart Newbie Trainer Join Date: Oct 2004 Posts: 32	loosing bf, maintaining muscle mass What do you think of this diet for losing bf and maintaining muscle mass? Meal 1:8.30 25g whey protein, 2,5 dl skimmed milk,100g oatmeal and 1g omega3 Meal 2: 11.30 2 slices of bread with low fat cheese After training: 40g protein, 30g carb, 10g glutamin, 1g omega3 Meal 4: 17.00 about 200g lean meat (chicken, beef) and about 100g rice Meal 5: 20.00 100g oatmeal, 2,5dl skimmed milk and 1g omega3 i drink about 3l of water each day. i train 3 times each week, weights for about an hour and tredmill for about 40 mins.

13-03-2006, 09:22 AM	#3 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,518	first we need more information about yourself.. what is your weight? Have you a fast metabolism? to maintain muscle i would advise to have at least 1g of protein per lb of bodyweight and the amount of carbs and fats in your diet will depend on your metabolism... Your treadmill work is fine this is what i do when dieting for a show where my main objective is to maintain muscle whilst getting ripped. make sure that the treadmill work is low intensity approx 65% of max... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

13-03-2006, 08:02 AM	#2 (permalink)
d77 Newbie Trainer Join Date: Jun 2004 Location: The Gym in Covent Garden, London Posts: 28	I'm sure others will correct me/add more to my opinions, but here goes. Firstly, your treadmill work seems a little long-winded unless you want to lose muscle mass. You should make it shorter and more intense. Interval training is the key. Rough examples (numbers with # sign are to show level of machine, based on 1 being lowest, 10 being highest): Aerobic (following strength training) * 1min. (prep stage) #5· * 2min. (intervals) 20sec. #8/ 10sec. #6 * 2min. (intervals) 20sec. #9/ 10sec. #7 * 2min. (intervals) 20sec. #10/10sec. #8 * 3min. (warm-down) #5-#3 Aerobic (from cold) * 3min. (prep stage) #1-#5 * 2min. (intervals) 20sec. #8/10sec. #6 * 2min. (intervals) 20sec. #9/10sec. #7 * 2min. (intervals) 20sec. #10/10sec. #8 * 3min. (warm-down) #6-#3 Your diet could do with more Omega 3 - perhaps 12g per day in total, spread evenly with meals.