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post #1 of 6 (permalink) Old 03-09-2008, 10:27 PM Thread Starter
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fat loss experts please

I am trying to loss some fat (about 5-8%) and want to pick your brain on how I am going about it. Up until the last five years or so I've been very skinny- graduated HS @ 6'2" and 135lbs (holy cow- ectomorph!), now I'm 38, 6'3" and 215lbs @ 18% body fat (gut & bitch tits). I have been lifting regularly for 2.5 years, off and on prior to that since 1989. I can add/lose muscle, but the fat seems to just add.
I want to loss fat & conserve as much muscle as possible- I seem to catabolise muscle very easily, especially w/high heart rate exercise like running and BJJ. Here is what I have started doing to address the fat:

Lifting- 3x per week- mostly building type of lifts- squats, deadlifts, clean & press, bench, pull-ups/chin-ups...etc- very little isolating types. Most days consist of 15 total sets, reps 5 (heavy days) to 12 (light days).

Cardio- 6x per week. On days I lift I do 30 minutes low heart rate (120-130 bpm) prior to lifting. On non-lifting days I vary between doing 60 minutes low heart rate (120-130 bpm) or 12-15 minutes super intense interval training.

Diet- eat 5-6 times per day, approx 3000 callories, protien intake 150-200g, watching simple carbs, pretty liberal with the fats (meats, nuts, flax/fish oil).
About a gallon of water. Too much salt!
Main problem here is I'm on the road 3-4 days/wk (shitty fast food tremptations).

My sleep patterns can also be pretty screwed up as well- varies between portions of 1st, 2nd and 3rd shift through the week, every week.

Thoughts/changes?
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post #2 of 6 (permalink) Old 03-10-2008, 05:18 AM
 
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why 3000 calories?

lower that, switch up your workout routine to 18-20 reps low weight on machines and different workouts in the free weight area.

come back in a month and see where you are at.
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post #3 of 6 (permalink) Old 03-10-2008, 05:28 PM
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2,100 calories is your number... try to shoot for a 10:1 ratio of calories to body weight, and a 40% protein/40% carb/20% EFA split. . If your 3,000 cal/day number is accurate, you'd start dropping a pound or 2 a week, changing nothing but the diet.

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post #4 of 6 (permalink) Old 03-10-2008, 08:21 PM Thread Starter
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I have no problem dropping weight, I can lose weight easily & quickly- most of it will be muscle however. I want to keep what little I have built & burn fat.
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post #5 of 6 (permalink) Old 03-10-2008, 08:23 PM
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Also, try doing cardio in the mornings before you eat anything or after you lift, that way your blood sugar is at its lowest level and you burn more fat calories.

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post #6 of 6 (permalink) Old 03-10-2008, 08:51 PM
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Quote:
Originally Posted by razrbak
I have no problem dropping weight, I can lose weight easily & quickly- most of it will be muscle however. I want to keep what little I have built & burn fat.
how sure are you that you are losing muscle?

Learn and live this: http://www.cutdiet.com/gameover_vol3.pdf

Lots of info and feedback about the diet: http://forum.bodybuilding.com/showthread.php?t=3744171

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