Build Muscle and burn body fat at the same time?
I’m trying to get really ripped so I’m lifting weights and drinking protein shakes etc. I’m also trying to burn body fat at the same time, doing cardio etc. I’m also trying to eat a low fat low calorie diet, to lower my body fat, but you need calories to build muscle. What does one do in this situation? Im 21 years old, about 170 pounds and around 12% body fat, I’d like to get down to like 7%
eat a 40:20:20 protein, carb, healthy fat ratio per meal.
get most of your protein from food not from protein shakes.
for protein i eat chicken breast, tuna, egg whites and lean beef. i get 46g from 2 scoops of whey protein post workout.
for complex carbs i eat brown rice, whole wheat bread etc.
and for healthy fats all naturaly peanut butter, avocado, olive oil
eat tons of veggies
if you’re not trying to lose weight but just lose bodyfat, then eat your bodyweight maintenence calories, meaning the calories your body needs to maintain your bodyweight.
just eat healthy and keep working out, do cardio and your bf% will drop. its a slow process, don’t be discouraged after 1 month if you don’t see much results yet. if it were that easy, everyone would be ripped!!!
although genetics help, alot.
November 30th, 2009 at 7:12 pm
Well the protein shakes don’t actually work! there are a promotion
otherwise everything you are doing is working for both things
just keep doing it!
References :
November 30th, 2009 at 7:35 pm
Focus on lean meats (fish, grilled chicken, egg white omlets, beans, skim milk, low-cal yogurts, etc) to keep your appetite at bay AND build muscle. Your body does need fat so do NOT eliminate it from your diet. It will stall your metabolism. Don’t forget the fresh vegetables, fruits, water and whole grains.
Best wishes!
References :
November 30th, 2009 at 8:06 pm
eat a 40:20:20 protein, carb, healthy fat ratio per meal.
get most of your protein from food not from protein shakes.
for protein i eat chicken breast, tuna, egg whites and lean beef. i get 46g from 2 scoops of whey protein post workout.
for complex carbs i eat brown rice, whole wheat bread etc.
and for healthy fats all naturaly peanut butter, avocado, olive oil
eat tons of veggies
if you’re not trying to lose weight but just lose bodyfat, then eat your bodyweight maintenence calories, meaning the calories your body needs to maintain your bodyweight.
just eat healthy and keep working out, do cardio and your bf% will drop. its a slow process, don’t be discouraged after 1 month if you don’t see much results yet. if it were that easy, everyone would be ripped!!!
although genetics help, alot.
References :