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Celestial Traveler
Random Observer



Registered: 03/03/11
Posts: 7,639
Loc: Idaho
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Trying to burn fat while minimizing muscle loss?
#18974470 - 10/13/13 10:58 PM (10 years, 3 months ago) |
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So the general idea is that to burn fat, you will inevitably burn some muscle in the process. The thing is that I want to minimize this as much as possible.
I have never "counted calories" this far in my life. I've been lifting weights for 4-5 years and while I'm fairly strong, I can't bulk up without getting fat, and I can't seem to cut down without losing shittons of muscle and looking scrawny. So I want to put my foot down and find a solution to this.
I've never counted calories before because I've convinced myself that's just some Yoga, Jenny Craig type of thing for women who are trying to fit into some skinny dress. But I think that it's about time that I'll have to do this if I really want to see the results I need.
So I have a few questions and I may ask more later, so I would appreciate any advice I can get.
1) When counting calories, does it matter where the calories came from? For example, let's say I consumed 1,000 calories of sugar vs. 1,000 calories of protein. Would this show different results in terms of my weight loss or muscle mass retention?
2) I remember hearing about some type of formula that was a general estimator of how many calories you need to take in daily to burn fat without losing much muscle, based on your weight and height. Does anyone know the name of this formula or index?
Thanks for the advice.
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Mescalean
Burke is love, burke is life.


Registered: 01/18/12
Posts: 6,755
Last seen: 6 years, 10 months
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Dude wish I could help but fuck cutting. I hate it for this specific reason. Its hard as fuck to maintain. I'm still bulking buy am planning on attempting a cut in a couple months. Have b4 by bpi i got for free from work and left over nolva.
I've never been able to count calories either. Ill look into it and get back this peaked my interest. If i can get to 10 bf ill be happy
-------------------- FREE BURKE
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Celestial Traveler
Random Observer



Registered: 03/03/11
Posts: 7,639
Loc: Idaho
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Re: Trying to burn fat while minimizing muscle loss? [Re: Mescalean]
#18974566 - 10/13/13 11:23 PM (10 years, 3 months ago) |
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Yes 10 would be more than enough for me.
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Mescalean
Burke is love, burke is life.


Registered: 01/18/12
Posts: 6,755
Last seen: 6 years, 10 months
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http://www.bodybuilding.com/fun/girard2.htm
Has the calculator a little to half way down.
Still currently reading
-------------------- FREE BURKE
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Celestial Traveler
Random Observer



Registered: 03/03/11
Posts: 7,639
Loc: Idaho
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Re: Trying to burn fat while minimizing muscle loss? [Re: Mescalean]
#18974704 - 10/14/13 12:00 AM (10 years, 3 months ago) |
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Thank ya for that.
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MR14


Registered: 10/31/08
Posts: 4,830
Loc:
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Quote:
Celestial Traveler said:
2) I remember hearing about some type of formula that was a general estimator of how many calories you need to take in daily to burn fat without losing much muscle, based on your weight and height. Does anyone know the name of this formula or index?
You need to find out what your maintenance calories are; to stay at the same weight as you are.
Start by counting how many calories you are eating per day to MAINTAIN your current weight over 7 days.
Example: 2800 calories
You will want to allocate minimum 45g-65 (405-585 calories) to FAT sources
2g-3g of protein per KG of body weight Example: 80kgs / 160-240g (640-960 calories) to PROTEIN sources
the rest of calories are for CARBOHYDRATES
myfitnesspal.com will track all of this for you all you do is input foods
Example:
Weigh out 200 grams chicken breast with a kitchen scale; go to myfitnesspal.com and input 200g chicken breast and it will show you calories and macro numbers (300calories, 0g carbs, 5g fat , 65g protein)
To CUT: Reduce daily calories consumption by 10-15% (2520 calories per day
To BULK Increase daily calories consumption by 10-15% (3080 calories per day
Quote:
Celestial Traveler said:
1) When counting calories, does it matter where the calories came from? For example, let's say I consumed 1,000 calories of sugar vs. 1,000 calories of protein. Would this show different results in terms of my weight loss or muscle mass retention?
It matters where your calories come from because you want your body to perform optimally.
Your body will need NUTRIENTS from whole foods (vegetables, fruits)
1000 calories from nutrient dense foods > 1000 calories from junk
You can allow yourself 20% of daily calories to eat whatever foods you want but you still track these calories in myfitnesspal as CALORIES IN vs CALORIES OUT will determine weight loss / weight gain.
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Edited by MR14 (10/14/13 04:11 AM)
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Celestial Traveler
Random Observer



Registered: 03/03/11
Posts: 7,639
Loc: Idaho
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Re: Trying to burn fat while minimizing muscle loss? [Re: MR14]
#18979275 - 10/14/13 11:04 PM (10 years, 3 months ago) |
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I don't need to eat junk, but how do calories from vegetables and fruits compare to the calories from say, meat? Obviously the protein found in meats is better for building muscle than vegetable right?
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MR14


Registered: 10/31/08
Posts: 4,830
Loc:
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Building muscle requires you to meet your protein needs for the day.
Your body needs SURPLUS calories to build muscle
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Mescalean
Burke is love, burke is life.


Registered: 01/18/12
Posts: 6,755
Last seen: 6 years, 10 months
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Re: Trying to burn fat while minimizing muscle loss? [Re: MR14]
#18979603 - 10/15/13 12:45 AM (10 years, 3 months ago) |
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Could try to paleo diet? I dont condone crossfit or anything associated with it whatsoever. But high protein and low carbs seems like it could be the way to go.
-------------------- FREE BURKE
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Celestial Traveler
Random Observer



Registered: 03/03/11
Posts: 7,639
Loc: Idaho
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Re: Trying to burn fat while minimizing muscle loss? [Re: Mescalean]
#18979660 - 10/15/13 01:03 AM (10 years, 3 months ago) |
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I think that is the way to go too to lose weight, the point is trying to maintain muscle mass in the process. Unfortunately I'm not in much control over what I eat in my present life situation but I can do the best with what I'm given.
And I actually know some people who do crossfit and they're pretty fucking jacked. Although I don't know what that has to do with the paleo diet.
btw
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