I need help loosing fat without loosing muscle
I have been training for years, played every sport in the book and am very advanced with my training. Recently after getting sick of crossfit I have gotten back to heavy lifting and cardio, I am having a huge issue loosing the fat and keeping the muscle I have built over the past 12 years. Below is my sample diet for a day
Body weight 195 (would like to be 180-185)
Example day of eating: 6am – apple, and pre workout 9am – 2 protein shakes & an apple or banana or naked drink 12am – 2 turkey patties, 1 cup of brown rice, half of an avocado 3pm – Greek yogurt or beef Jerky 6pm – protein shake or protein bar 8:30-9pm – half of a rotisserie chicken and half a bag of salad with balsamic dressing
Roughly 2200 calories = 220g of protein 85g of fat & 137g of carbs. I would love to get the results I am looking.
So I guess my question is, What can I do to get to 10% and below body fat. Diet and Exercise answers would be great.
First of all make sure you are doing ENOUGH cardio to support fat loss, which is likely going to be about 45 minutes 4-5 times per week. Best times to do cardio is upon awakening after taking in some BCAA’s and/or post workout. Your diet is ok, but not awesome. When trying to get rid of body fat I encourage you to drop the fruit and choose carbs like oatmeal, quinoa, brown rice or sweet potato. I also would totally eliminate protein bars and the beef jerkey. The majority of your carbs should be consumed at meal 1 and your post workout meal. The other meals should be just protein with a veggie or salad and a small portion of healthy fats.
