[stitch1z]

A while back (about a year ago), I went on a 1500 calorie a day diet. I worked out a lot (strength and cardio) and lost 30 pounds. But I lost waaay too much muscle. I was getting droopy and losing all of my good mass.

So I realized I had been counting calories, but not looking after myself nutritionally outside of that.

So I started eating a lot, working out a lot, and eating a SHIT LOAD of protein.

I gained a lot of muscle but I gained a lot of my fat back as well. So I still need to lose 40-60 pounds to get toned. I would like to get ripped in a year if possible (I am naturally an endomorph).

My question to you muscle-building gurus is how do I MINIMIZE my muscle loss while dropping as much fat as possible over the next 6-12 months?

[TheRevolver]

I highly doubt you need to drop 40-60 lbs just to look toned, unless you weigh 300 lbs. I would recommend that you still keep your diet in check, eat moderately less but don't go fasting like you used to do. The key is to eat a balanced meal (include fats, protein, carbs) while moderately reducing your sodium and fat intake. And just lift hard and do some light cardio 2-3 times a week.

It's gonna be more so of your diet getting you there than anything.

[vikingpride]

Originally Posted by TheRevolver

I highly doubt you need to drop 40-60 lbs just to look toned, unless you weigh 300 lbs. I would recommend that you still keep your diet in check, eat moderately less but don't go fasting like you used to do. The key is to eat a balanced meal (include fats, protein, carbs) while moderately reducing your sodium and fat intake. And just lift hard and do some light cardio 2-3 times a week.

It's gonna be more so of your diet getting you there than anything.

Nothing to do with the thread, but Revolver our Football Draft is about to start in a few minutes and you have the second overall pick.

figured i's post it here and you might see it. lol

[TheRevolver]

Yeah got it, my bad, was doing some hw.

[southpaw447]

Really it's all about lowering calorie intake and keeping protein intake high. Eating less starch and more greens.

But overall it's all about calories and protein. Try going for leaner sources of protein too like Turkey, Eggs, Whey, Tuna and Chicken Brest. The leaner the cut the less calories.

Cardio like Revolver said. 3-4 times a week. If it's bike or treadmill, put the resistance on it's midway setting and do that for 30-40 minutes in a session.

[Thaispider]

when im cutting for a fight , with regards to calories i tend to eat only 1500 calories and under and make sure i double my regular protein intake.

pretty much what SP said.

[wafb]

Keep the protein high and a bit of fat and keep carbs really low, like the keto diet.

PS. Keto diet produces bad breath from the ammonia from the protein. Oh, and thyroid pills @ 50 mcg/day will do the job too.

[*TN*]

I love Keto style dieting. Losing weight while eating bacon and roast chicken wings all day erryday.

Not sure about whether it has benefits over and above the caloric deficit you create, but man is it delicious.

[stitch1z]

I have no problem keeping a cal deficit while eating a lot of protein. I love lean meat and fish.

Would any of you guys suggest any supplements / stacks to aid me in the quest of maintaining muscle while losing fat at an optimal rate.

I was dropping 10 pounds a month with little issue before, but like I said: One day I looked in the mirror and realized that my shoulder width had shrunk (this is a pretty big deal because I have a humongous head) and I was just generally droopy. Did not dig that shit at all.

For the record I am currently hovering around 260, but I'm not obese. I'm definitely too fat, but at around 190+ I look like an Ethiopian, so I suppose I have a heavy frame.

[Gallows]

You look like an Ethiopian at 190?! How tall are you if you don't mind me asking?