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Everytime I diet I lose muscle and keep fat. PLEASE HELP.

Y

Yozzer

New member
I've been at 20% body fat for years now. Whenever I diet I seem to lose muscle and keep the fat. I'm only 150lbs, and want to cut down to about 10-12% bf before I start bulking. Could someone please help me with a good diet that will allow me to lose body fat, but will also allow me to gradually put on lean mass. If i lose anymore muscle i'll be screwed. I've read so many contrasting info on diets and its wrecking my head. I have no problem eating clean, in fact, I probably eat too clean. I'm useless with cutting diets. I always get it wrong and lose too much muscle. Hope you can help.
Also, are there any supplements that would be beneficial in my fat loss.
 
What diets have you tried? What kind of exercise do you do? What is your current diet like? How old are you? Are you male or female?
 
I have tried low carb high protein, but started losing muscle and no fat. i even had dnp, and just drank protein all week, but lost muscle, and little fat. I train 4 nights a week weights, and have just started doing 20 min cardio sessions. My current diet is up in the air, i'm confused and looking for advice. i am male, 21. Been training for 3 years and have always had this fat. never really had a spot on diet.

I'm confused as to whether to eat under my BMR (or is it AMR?), or use 3000 cal diets. I cannot afford to lose any more muscle. I really need a diet whereby I can lose fat and put on muscle over a period of time. Untill i lose bf I will never look any good, as you can appreciate.

Before the dnp I had big shoulders and arms, now i'm just thinner with all the fat still there. depressing or what?

Cheers
 
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Your problem is very clear to me ....

You have ZERO fat in you diet ... that's BIG time problem.

You need unsaturated fat to burn your fat !!!
That's right .. YOU NEED FAT TO BURN FAT !!!

Increase your fat to 30% of your diet, but stick with fat from roasted peanuts, olive oil, flax seed oil, omega-3 fat (salmon). These type of fat do not solidify and so will help mobilize your stubborn body fat. This is a well known fact in bodybuilding and getting ripped.

And by the way your Hi Protein diet is ALL wasted. You need unsaturated fat, like Flax oil, to help utilize your protein more efficiently.

Buddy, you are living in the Old school of thought. Zero fat diets don't work PERIOD. Eat FAT - the good ones.
 
O.K. but what's your calorie intake? What was your calorie intake on the diets? Ya gotta give us something to work with. On your low carb high protein diet, what was your calorie intake and how much was from fat? I don't believe you have to count every calorie or plan every meal exactly but you do need have an idea as to what, how much and how often you are going to eat. Tell it all.

My suspicions are similar to those of cyberflash but I wanted to hear it from you first.
 
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I'm really happy with the response i'm getting at the moment from you guys, thanks bros, this is a major issue in my life at the minute. Ok,

my diets have been somewhat up and down because i've never been certain i'm doing the right thing, so when i get worried, i change. The last diet has not been a specific one. It has however, consisted of 0 fat, very little calories, probably about 500, and about 180-200g protein. i thought by eating protein i wouldn't lose muscle, how wrong i was. I eat very clean, like i said, no fat. Thats why i'm getting frustrated. I've just sent my gf out to get some peanut butter and flax seed oil as we speak. Other stuff i'll get tonight. On dnp ( i was dpesperate) i just ate protein, and lost hardly any fat and lots of muscle. finished 3 days ago. thats why i'm reaching out to you guys. Cheers.

Yozzer
 
Dude ya gotta eat to burn fat. If you eat only 500 cals. a day your gonna look like an ethiopian. when you go that low your body refuses to burn fat. let me say that again, when you go that low your body refuses to burn fat. You burn muscle just as you said. You should at the most eat only 500 cal. less than a maintenance diet. With that diet experience, I would recomend an isocaloric diet. That is 33% of your diet is protien,33% comes from carbohydrates and 33% comes from fat (mostly unsaturated). Once you get your metabolism back to normal you might want to consider the keto diet cyberflash posted. But I would recomend that you first build your metabolism back to normal. Glad you decided to stop by. I'm no expert but I have read alot and believe I have the basics down and I'm willing to try & help all that I can. Remenber to listen to all advise on here with caution, whats right for me may not be for you.:cool:

Oh yeah, don't always expect this fast of a response, cyberflash and I are aparantly without much to do today. Sometimes It may take a day or so to get this many responses.
 
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So how many cals should i be eating then? I've never heard of an isocaloric diet before. Could anyone give me an example diet? Would really appreciate it. Would not ask if i didn't need the help bros.

Yozzer

Also, why not go straight into the ketogenic diet?
 
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Ok, does this sound right?

BMR = 1727.60
AMR = 3109.68
BMR - 400 calories

= 1300 calories into 6 meals
= 216.6 calories per meal
= 71.47 calories fats
71.47 calories carbohydrates
71.47 calories protein

Fats include natural peanut butter, olive oil, roasted peanuts, flax seed oil, salmon.

Carbs include rice, pasta, oatmeal

Protein include chicken, tuna, mince
 
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Here's a link that will explain Isocaloric and other diets:http://home.earthlink.net/~vinnyi/dieting/diets.htm

If you want to cut, eat 10-12 cals. per pound of current weight . I eat Isocaloric and dropped by BF from 28 to 20% in three months (I'm female).

YOu also might want to check out WarLobo's cardio post on the Women's board ("when 30 +30...")

The best diet is the one you can stick with. I can't stick with straight ketonic, and the CKD is too much trouble for me. You might like it.
 
I've just read the post by Brian22 'critique my diet...'. Fuck man, what am i doing? I have no where near enough muscle to warrent a cutting cycle, what the hell am i doing? i'm gonna end up a skinny arse bandit. I think it's time I changed tactics....I need to put on muscle. Shit man, I ain't fat by any means, just got a little belly and slightly puffy nips like most men. I need a bulking cycle, not a cutting cycle. What are your thoughts guys??
 
Yeah, what keiko said.

Why not keto first? If you've been eating 500cal/day your body is in starvation mode and wants to store fat and burn muscle. On the keto diet you eat almost 70% fat and I am afraid that your body will suck it up untill your body is convinced that the fammine is over.
 
Rockaho, please read my last reply, about bulking. i would like your thoughts. i think i'm seeing the light, i've feel very stupid.

Yozzer
 
This isn't a bad idea eaither. Muscle burns lots more calories than fat. I personally want to get down to about 7% bf then bulk untill i get to around 10 - 12% and then diet again. I think I will be able to see gains better if I don't have the fat to block my view. I will stay more motivated if I see gains.
 
What weight are you? I'm only 150 lbs, not exactly a good weight to cut on. I NEED MORE MUSCLE, I realise that now. I thought it would be better to cut, then bulk, but i'm just losing muscle. I think I would be better getting to 200, then start thinking about cutting? What are your thoughts Rockaho?

Yozzer.
 
I'm at 180lbs. right now. I have been told that I need not worry about cutting myself and that I should go straight for bulk. When I started dieting at the first of Feb. (212lbs.) I had no intention of going to the gym or working out at all I just wanted to lose some fat. The more I lost the more I got into it and now I'm in the gym and wanting to get "buff". Having seen my improvements is what has kept me motivated thus far. If I had started out trying to bulk I wouldn't have been able to see 5 lbs. of muscle as easly as I could now. Untill I get into it and it becomes a way of life I need to be able to see results fairly fast. This is my thinking on loseing before gaining. Many say I got it backwards but I'm me, and you'r you. If your uncomfortable with your gut, cut. If not go ahead and bulk. It's a slower process but it is possible to do them both at the same time.

Bottom line, eaither one is better than neaither, do whatever will keep you motivated the most.
 
Well first, I'm gonna say I'm about equal or less experienced here than Rockaho. I know this stuff just based on posts on this board, advice given to me, occasional articles, etc.
But I think I can give reliable answers.

You wanna more muscle and less fat, right? You hafta first build muscle, building lean body mass. Once you have the muscle, then you cut some fat to show what's behind it.

A cutting diet's calories is about 500 cals less than your AMR, not your BMR. 500 less than your BMR can put you into starvation mode. Cutting fat at 150lbs takes about 1900-2000 cals/day and 60 minutes of cardio 4-5 times a week.

I know you wanna gain muscle more than lose fat. Muscle gains depend on 1.5 - 2g protein per lb of bodyweight. Lift as heavy as you can.

Give a diet a little time to kick in. I'm not sure that you've been doing this, but it sounds like you've been on and off numerous diets because of the lack of results. Patience is difficult, but you're gonna need it. I'd say strict dieting and intense training will get you visible results in no less than 6 weeks.

~dE
 
You could do a search here on bulking (hint: do a search befoe you post again) but rules of thumb, roughly, are:

at least 15-18 cals. per pound of body weight
1.5 to 2 grams of protein per pound

Lift at least 3-4 timnes a week.

You should get adequate carbs and fat wiht your carbs being low-glycemic (so they last longer in your system and don't spike your blood sugar). Yams, oatmeal, leafy greens, etc. Fats are natural peanut butter, flax oil, Omega-3 (fish oil) and olive oil. eat a lot of lean protein. Eat 5-6 times a day.

I think if you're a beginner, you can burn fat and build muscle at the sme time, but other wise, bulk and cut.
At your size, I'd bulk now. Your chest problems and gut might fade away with the emergence of real muscle mass.
 
so this is the easy way out,do a cycle of test to preserve muscle mass while dieting.and its a myth that you cant gain muscle while dieting,sure your not gona gain 20 lb of muscle but i have lost weight and gained lean body mass all natural, before my first cycle of as.its all in your diet,and cardio,what works for joe blow may not work for you.you have to figure out how your body responds to different foods.different bodytypes,if everyone was the same it would be so easy.its gona get more difficult as your bf% gets lower.my advice if you are already under 10% try a bodyopus aproach,zero carbs for 7 days into ketossis,then do a 36 hr carb up eating a measured amount of carbs every 2 hrs.do this for 6-8 weeks if your below 10% already it will shread you.but you will feel like shit while in deep ketossis.its not for everyone,i have done it and will only do it again as a last resourt.my 2 cents worth:)
 
Wow, to me this one is a "no-brainer". I am a female, 165lbs and 17-18%bf. When I cut for a show I eat 1800-2000 cals per day, plus one or two cheat meals each week. You are a sadly starved man and need to eat and train a lot more.

Let me put this another way. To keep the maths simple let's say you're 100lbs and 20%bf. That's 80lbs of lean body mass. and 20lbs of fat. Now let's say you dedicate yourself to 6 months of focused muscle gain, and are now 120lbs. After 6 months you've still got your 20lbs fat (because you haven't been dieting and stuffing up your metabolism), but you now have 100lbs of lean body mass. Guess what? Without losing a single ounce of bodyfat you have dropped your %bodyfat from 20% to 16%!!!

Bulk dude, but do it sensibly so you gain muscle, not fat. Good luck.
 
MEAL ONE - 2 Scoop whey protein/1 tablespoon flax

Meal TWO - 8oz lean meat (beef 4 - 7%fat at most)/chicken breast/turkey/fish), 1cup wild rice

Meal three - 8oz lean meat, 1 cup wild rice

Meal 4 - 2 scoops whey protein / 1tablspoon Flax

Meal 5- 8oz lean meat, 1 Cup wild rice

Meal 6 - 2 scoops whey protein/ 1 tablspoon Flax


I know it's boring...but don't bitch..just do it and you WILL DEFINTATLY, get results.

you dont' need any supplements if you follow this plan...although MD6 by biotest will help out a lot by supressing hunger pains.

PS drink 1 gallon of water a day.

Here bro,,i just gave you a way to change your life...it's up to you if u want to do it or not..

later
 
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