kinda afrid to Diet..

R

Robby

0
Well now knowing with getting good abs i have to diet cause theres to much fat on my stomach. But no where else...
If i do go on a diet, i have high metabolism and im afraid that im going to lose weight and muscle. And in order for me to gain muscle mass, i need to eat over 2k of calories a day. How am i supposed to get that if i diet?
 
As far as I understand it, you need to be in a calorie deficit to lose weight, or in a calorie surplus (and eating the right foods) to gain muscle. With a mix of strength training and cardio routines I'd think you'd maintain your muscle while in a calorie deficit - (I know I've actually gotten stronger, if not bigger, while in a calorie deficit). Once you've lost the weight you want to lose then you can revise your food plan to make it more compatible with building muscle (and changing your exercise routines accordingly).
 
I agree with those aspects. I would also add YES...you will lose a bit of muscle. Muscle will always be cannibalized and used by the body for fuel. We can only slow the effect down.

If metabolism slowing is your fear, than don't drop your calories...
Re-address your macro nutrients. Most of my clients do not "drop" calories. Caloric count is more complicated than that. To lose the belly fat, I will sometimes impose a rise in certain macros (like casein protein or poly. fats) to increase metabolic reaction. Afterwhich, simply increasing the workout variables does the job.

Goodluck
 
Yeah, i don't eat alot of food. Not alot of variety and thats another problem cause the food that the diet suggests i don't like at all. I'm not sure where to start to be on a diet.

sucks too, cause im ripped everywhere else except my abs area..
 
Robby said:
Yeah, i don't eat alot of food. Not alot of variety and thats another problem cause the food that the diet suggests i don't like at all. I'm not sure where to start to be on a diet.

sucks too, cause im ripped everywhere else except my abs area..
Click to expand...

Heres how you start.

Get your maintenace calories there and subtract from 500 calories. Every week you should lose a safe 1 pound and if your weight training, getting the adequate amounts of proteins/carbs/fats then you should be able to maintain your Lean Body Mass (LBM) and burn fat. Once you get your body fat down to 10% you should start noticing your abs. Avoid the junk food and be consistent. Good luck with your goals.
 
Maintenance:
2260 Calories/day
Fat Loss:
1808 Calories/day
Extreme Fat Loss:
1356 Calories/day

Is running a little bit each day is going to lower it alot too?

I think its more important to see what my BF is first though.
 
Robby said:
Maintenance:
2260 Calories/day
Fat Loss:
1808 Calories/day
Extreme Fat Loss:
1356 Calories/day

Is running a little bit each day is going to lower it alot too?

I think its more important to see what my BF is first though.
Click to expand...

Working out will burn more calories so make sure you have a post-workout shake whenever your done working out and don't count it to your calories for that day. And yes it is more important to check your body fat% first. Its actually recommended that you track your progress by body fat% rather then weight so you can see what type of weight you are gaining or losing. Or you could just judge by the mirror.
 
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