Fat loss without muscle loss! - UK-Muscle Body Building Community

Artemis · 25-03-2008, 10:34 PM

Hey guys and gals, I currently weigh 15 stone. Im about 12-14 percent body fat and each summer diet to about 13.5 stone at about 8-10% body fat! I feel pretty lean at 15 stone and loose so much strength and obvious size when I diet! I go from a 140 bench to barley being able to knock out 1 rep at 120. I also look far to hollow in the face and unless I take of my top I feel rubbish. How can i diet without loosing so much muscle and stength?

Artemis · 25-03-2008, 10:44 PM

Come on guys help me out here! summers comming!

**big** · 25-03-2008, 10:46 PM

If you are losing strength at that level, you are probably dieting too aggressively, and/or eating the wrong things.

What's your normal diet when cutting?

Artemis · 25-03-2008, 10:49 PM

bfast albran skimed milk, mid morning piece of fruit, lunch rye sandwhich with tuna, mid aternoon piece of fruit, evenng meal eg: chicken and vedge griiled

**big** · 25-03-2008, 10:50 PM

That's nowhere near enough protein dude, and a fraction of the calories you need. You are drastically under-eating in all areas - hence the strength and muscle loss.

Have a read of some of the posts in the diet forum, especially anything by Pscarb, TinyTom or Hackskii... those posts will see you on the right track

Artemis · 25-03-2008, 10:52 PM

nice one mate!

Jock · 25-03-2008, 10:55 PM

Agree with Big on this one, if protein is crucial at any time, but especially when cutting.

Aim for 1.5g of protein per pound of your bodywight.

Artemis · 25-03-2008, 10:58 PM

problem is affording whey consitently is a mission. every year i aim to maintain the condition i achieve, but fail towareds winter lol. and consuming whey none stop all year is somthng i just cant afford....any other ideas or other suppliments to get the protien i need

**big** · 25-03-2008, 11:04 PM

Whey doesn't have to be expensive - use bulkpowders, or myprotein and just buy ordinary unflavoured whey.

If cash is an issue, things like eggs, tuna, oats, etc are all good.

Artemis · 25-03-2008, 11:12 PM

nice one thanks! size and strength have never been my problem until i get towards that 10% body fat mark, then it all goes to pot. What about Glutamine or BCAA stack, they wouldnt be used all year, but would they help whilst dieting in conjunction with whey?

Tall · 25-03-2008, 11:43 PM

Quote:

Originally Posted by Artemis

bfast albran skimed milk, mid morning piece of fruit, lunch rye sandwhich with tuna, mid aternoon piece of fruit, evenng meal eg: chicken and vedge griiled

Mate... Jap PWOs got fed more than that.... If that is you in your avvy then you already have a good base - why go ruining it with a dodgy diet....?

Artemis · 25-03-2008, 11:50 PM

money, impatience and not realising how much i loose when i diet! i know i should use whey and glutamine when i diet for summer, but just end up cuttingm my food..its that last stone that suddendly seams to take everything...can u suggest a diet?

Artemis · 25-03-2008, 11:51 PM

that pic showing is me at 13.5 stone and about 10% BODY FAT OR LESS. I look good cos im flexing, fact is im drwan and a fraction of the size i was at 15 stone

25-03-2008, 10:34 PM	#1 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Fat loss without muscle loss! Hey guys and gals, I currently weigh 15 stone. Im about 12-14 percent body fat and each summer diet to about 13.5 stone at about 8-10% body fat! I feel pretty lean at 15 stone and loose so much strength and obvious size when I diet! I go from a 140 bench to barley being able to knock out 1 rep at 120. I also look far to hollow in the face and unless I take of my top I feel rubbish. How can i diet without loosing so much muscle and stength?

25-03-2008, 10:44 PM	#2 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! Come on guys help me out here! summers comming!

25-03-2008, 10:46 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Re: Fat loss without muscle loss! If you are losing strength at that level, you are probably dieting too aggressively, and/or eating the wrong things. What's your normal diet when cutting?

25-03-2008, 10:49 PM	#4 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! bfast albran skimed milk, mid morning piece of fruit, lunch rye sandwhich with tuna, mid aternoon piece of fruit, evenng meal eg: chicken and vedge griiled

25-03-2008, 10:50 PM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Re: Fat loss without muscle loss! That's nowhere near enough protein dude, and a fraction of the calories you need. You are drastically under-eating in all areas - hence the strength and muscle loss. Have a read of some of the posts in the diet forum, especially anything by Pscarb, TinyTom or Hackskii... those posts will see you on the right track

25-03-2008, 10:52 PM	#6 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! nice one mate!

25-03-2008, 10:55 PM	#7 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,082	Re: Fat loss without muscle loss! Agree with Big on this one, if protein is crucial at any time, but especially when cutting. Aim for 1.5g of protein per pound of your bodywight.

25-03-2008, 10:58 PM	#8 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! problem is affording whey consitently is a mission. every year i aim to maintain the condition i achieve, but fail towareds winter lol. and consuming whey none stop all year is somthng i just cant afford....any other ideas or other suppliments to get the protien i need

25-03-2008, 11:04 PM	#9 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Re: Fat loss without muscle loss! Whey doesn't have to be expensive - use bulkpowders, or myprotein and just buy ordinary unflavoured whey. If cash is an issue, things like eggs, tuna, oats, etc are all good.

25-03-2008, 11:12 PM	#10 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! nice one thanks! size and strength have never been my problem until i get towards that 10% body fat mark, then it all goes to pot. What about Glutamine or BCAA stack, they wouldnt be used all year, but would they help whilst dieting in conjunction with whey?

25-03-2008, 11:50 PM	#12 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! money, impatience and not realising how much i loose when i diet! i know i should use whey and glutamine when i diet for summer, but just end up cuttingm my food..its that last stone that suddendly seams to take everything...can u suggest a diet?

25-03-2008, 11:51 PM	#13 (permalink)
Artemis Artemis Join Date: Mar 2008 Location: Watford Posts: 75	Re: Fat loss without muscle loss! that pic showing is me at 13.5 stone and about 10% BODY FAT OR LESS. I look good cos im flexing, fact is im drwan and a fraction of the size i was at 15 stone

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