Fitness
Moderators: melkor


Maintain Weight But Lose Fat?


Quote  |  Reply

To my understanding now, its impossible to gain weight/muscle and burn fat at the same time, typically i take in 2000 calories a day and have maintained my weight of 160lbs, would it be possible to maintain that weight but lose fat or maybe just lose a few pounds but pretty much all fat weight?? I dont know if it helps but all week ive been doing in between my regular workouts as in 2-4 miles 2 or 3 days a week and i was thinking of adding omega 3 to help out a bit, are these things gonna help or am i have to start taking in less calories to burn any of the fat? because the way i see it is if 2000 maintains my weight and im burning an extra 300-500 calories 3 days a week from running then that would have to make somewhat of a difference...

34 Replies (last)

The best way to lose fat is through clean eating and weight training. Not an over abundance of cardio. Cardio is important, but more so towards keeping your cardiovascular system healthy.

Diet suggestions :

- First I would look into your diet and see if there was any room for improvement. How many times a day are you eating and what types of food do you eat? You have to remember that it isn't just about the number of calories you consume, but the TYPES of food/drinks you consume as well. If your 2000 calories contains stuff like cookies, chips, processed foods, soda, etc you won't lose fat. You want to get lean proteins, healthy fats, complex carbs, and a ton of fruit and vegetables. Also, make water your main drink of choice.

Next I would make sure to narrow down what your actual maintenance level is in terms of caloric intake. It may actually be higher than you think allowing you to eat more. Plus, if you eat clean/strict you can get away with eating more.

Formula for figuring out your maintenance :

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

** Once you have the answer, multiply it by 1.55. This will tell you how many calories per day you need to maintain your weight. Then to lose fat, take in 500 calories less. Chances are, even with the deficit that you will be able to eat more than 2000 calories per day.

Exercise suggestions :

- Assuming you lift, make sure to keep up with your weight training and lift heavy (no more than 8 reps a set) using free weights and compound exercises (bench, standing military, barbel row, squat, deadlift, dips, pull-ups/chin-ups, lunges, etc). Full body routines work great. If you are on a split routine, I would suggest trying a full body routine 3x per week. Look into Starting Strength or Stronglifts.

- As far as cardio goes, I would start working in some high intensity routines like wind sprints or body weight circuits where you go all out @ 100%(burpee/pull-ups, squat jumps, running knee-ups, mountain climbers, etc) with short rest periods (ex - 15 secs on and 30 off) to help speed up your metabolism for longer periods of time after you finish.

In the end though, it is what works for you and these are just suggestions. If you decide to use them, I wish you luck. :)

Are you sure that that BMR is accurate? most of the websites i tried said it should be around 2000 calories and that calculates to 2800 thats a huge difference, anyway I usually eat cereal and milk for breakfest, for lunch lately ive been eatting wheat crackers and water sometimes 2 promax bar or powerbars, and for dinner whatever my dad makes and sometimes some spaghetti with sauce later on, ive been trying to drink more water and on the lifting days i eat tuna and drink a powershake afterwards with a teaspoon of peanut butter.

BMR is basal metabolic rate, which is the amount of calories you burn if you did absolutely nothing and laid in bed all day.  Not even getting up to go to the bathroom, because getting up and walking down the hall probably burns 2 or 3 calories.

 

Vyperman knows what he's talking about ;)

Original Post by itlstl:

 I usually eat cereal ...2 promax bar or powerbars...

processed junk full of sugar.  Remove them from your diet, it will help.  Try oatmeal instead of cereal, and get rid of the bars

Original Post by dooshly:

Original Post by itlstl:

 I usually eat cereal 

processed junk full of sugar. 

That depends entirely on what kind of cereal we're talking about.  Sure, lots of them are processed junk, but there are a few good whole grain cereals out there.  Oatmeal is, of course, a great choice but not the only choice.

Original Post by susiecue:

Original Post by dooshly:

Original Post by itlstl:

 I usually eat cereal 

processed junk full of sugar. 

That depends entirely on what kind of cereal we're talking about. 

 Ya, like the kind you pick off the cereal tree.

Original Post by itlstl:

Are you sure that that BMR is accurate? most of the websites i tried said it should be around 2000 calories and that calculates to 2800 thats a huge difference, anyway I usually eat cereal and milk for breakfest, for lunch lately ive been eatting wheat crackers and water sometimes 2 promax bar or powerbars, and for dinner whatever my dad makes and sometimes some spaghetti with sauce later on, ive been trying to drink more water and on the lifting days i eat tuna and drink a powershake afterwards with a teaspoon of peanut butter.

2800 is how much you need to maintain your weight. As I said in my post, since you want to lose fat you include a 500 calorie deficit. Therefore, it comes out to 2300, which is slightly more than you are eating now.

Instead of eating 3x per day, try eating smaller meals 5-6 times a day eating every 2-4 hours.

Original Post by floggingsully:

Original Post by susiecue:

Original Post by dooshly:

Original Post by itlstl:

 I usually eat cereal 

processed junk full of sugar. 

That depends entirely on what kind of cereal we're talking about. 

 Ya, like the kind you pick off the cereal tree.

Well, Kashi has "7 Whole Grain Puffed Cereal" that has absolutely no added sugar in it. Ingredients: Whole hard red winter wheat, whole long grain brown rice, whole oats, whole barley, whole triticale, whole rye, whole buckwheat, sesame seeds.

Puffed isn't much different from pressed (oats are also "processed"), so it's as natural as it gets.

To the OP: yeah, you pretty much need to clean up the diet.

Original Post by vyperman7:

Original Post by itlstl:

Are you sure that that BMR is accurate? most of the websites i tried said it should be around 2000 calories and that calculates to 2800 thats a huge difference, anyway I usually eat cereal and milk for breakfest, for lunch lately ive been eatting wheat crackers and water sometimes 2 promax bar or powerbars, and for dinner whatever my dad makes and sometimes some spaghetti with sauce later on, ive been trying to drink more water and on the lifting days i eat tuna and drink a powershake afterwards with a teaspoon of peanut butter.

2800 is how much you need to maintain your weight. As I said in my post, since you want to lose fat you include a 500 calorie deficit. Therefore, it comes out to 2300, which is slightly more than you are eating now.

Instead of eating 3x per day, try eating smaller meals 5-6 times a day eating every 2-4 hours.

Im not doubting your knowledge, but i no for a fact that ive never consistently taken in more then 2500 calories a day yet i gained 12 in 4 months so i dont see how thats possible.. i talked to a friend whos on his way to becoming a pro fighter, and he told me to try to eliminate all sugar and to never take in more then 50g carbs and 60% of the daily value for fat

Original Post by itlstl:

Im not doubting your knowledge, but i no for a fact that ive never consistently taken in more then 2500 calories a day yet i gained 12 in 4 months so i dont see how thats possible.. i talked to a friend whos on his way to becoming a pro fighter, and he told me to try to eliminate all sugar and to never take in more then 50g carbs and 60% of the daily value for fat

I wasn't saying you were doubting my knowledge.

I was just pointing out that 2800 is what you need to maintain your weight. Since you want to lose fat, you should aim to take in 2300 calories per day which is only 300 more than you have been taking in. As I said in one of my previous posts, you would still have to take in more than 2000 calories even with a 500 calorie deficit added in.

So I would say take in 2300-2700 calories a day and see how you do with it. As long as you are eating clean/strict six days a week and working out consistently with heavy weight training and cardio, you will be fine. What you may want to do to burn more fat, if you aren't already, is add in some higher intensity cardio a few times a week like wind sprints, etc..

A good break down on nutrition is 40% carbs, 30% protein, and 30% healthy fat.

Original Post by vyperman7:

Original Post by itlstl:

Im not doubting your knowledge, but i no for a fact that ive never consistently taken in more then 2500 calories a day yet i gained 12 in 4 months so i dont see how thats possible.. i talked to a friend whos on his way to becoming a pro fighter, and he told me to try to eliminate all sugar and to never take in more then 50g carbs and 60% of the daily value for fat

I wasn't saying you were doubting my knowledge.

I was just pointing out that 2800 is what you need to maintain your weight. Since you want to lose fat, you should aim to take in 2300 calories per day which is only 300 more than you have been taking in. As I said in one of my previous posts, you would still have to take in more than 2000 calories even with a 500 calorie deficit added in.

So I would say take in 2300-2700 calories a day and see how you do with it. As long as you are eating clean/strict six days a week and working out consistently with heavy weight training and cardio, you will be fine. What you may want to do to burn more fat, if you aren't already, is add in some higher intensity cardio a few times a week like wind sprints, etc..

A good break down on nutrition is 40% carbs, 30% protein, and 30% healthy fat.

This is gonna make me sound dumb, but what exactly does it mean when someone says "40% carbs, 30% protein, and 30% healthy fat"? does this have something to do with daily values or something else?? my friend told me to avoid as much sugar as possible which will be hard and only take in 50g of carbs a day which will be damn near impossible, he also told me to get as much protein as i can,  but like i said before how is it possible that i need to take in that many calories if i never really took in that many to begin with? dont body fat % and metabolism play a part too?

40/30/30 refers to the percentage of your calories that you get from carbs, protein, and fat. So if you are taking in 2000 calories, 800 of them should be from carbs, 600 should be from protein, and 600 should be from healthy fats. However, with your level of activity, you should be taking at least 2300 and that is with a 500 calorie deficit. You are lifting weights at least 3x a week right? Plus, you are doing extra cardio sessions. If you don't take in enough calories, it can actually have an adverse effect on your body.

Your friend is telling you to only take in 50 grams of carbs per day total and get 60% of your calories from fat? One piece of advice, stop listening to your friend.  Carbs are actually one of the most important things you can eat. What matters is the TYPE of carbs you consume. Complex carbs from whole grains are what you want to eat because they are low on the GI scale and high in fiber. These are things like whole wheat spaghetti, brown rice, oatmeal, whole wheat bread, etc.. Carbs are the main source of fuel for your body and if you are working out consistently, you need to get carbs in your diet. A good rule of thumb is to get at least 1.5 grams per pound of body weight which for you is 240 grams per day.

Here is my advice for you. From now on, ignore the scale. Go by how your clothes fit, your reflection in the mirror, take measurements once a month, and get a body fat test every 3-4 months. These are much better indications of progress than the scale for somebody who works out consistently.

Read this article :

http://hubpages.com/hub/Lose-Stomach-Fat-by-E ating-Carbohydrates

Original Post by vyperman7:

40/30/30 refers to the percentage of your calories that you get from carbs, protein, and fat. So if you are taking in 2000 calories, 800 of them should be from carbs, 600 should be from protein, and 600 should be from healthy fats. However, with your level of activity, you should be taking at least 2300 and that is with a 500 calorie deficit. You are lifting weights at least 3x a week right? Plus, you are doing extra cardio sessions. If you don't take in enough calories, it can actually have an adverse effect on your body.

Your friend is telling you to only take in 50 grams of carbs per day total and get 60% of your calories from fat? One piece of advice, stop listening to your friend.  Carbs are actually one of the most important things you can eat. What matters is the TYPE of carbs you consume. Complex carbs from whole grains are what you want to eat because they are low on the GI scale and high in fiber. These are things like whole wheat spaghetti, brown rice, oatmeal, whole wheat bread, etc.. Carbs are the main source of fuel for your body and if you are working out consistently, you need to get carbs in your diet. A good rule of thumb is to get at least 1.5 grams per pound of body weight which for you is 240 grams per day.

Here is my advice for you. From now on, ignore the scale. Go by how your clothes fit, your reflection in the mirror, take measurements once a month, and get a body fat test every 3-4 months. These are much better indications of progress than the scale for somebody who works out consistently.

Read this article :

http://hubpages.com/hub/Lose-Stomach-Fat-by-E ating-Carbohydrates

still dont get it.. how can you tell how many calories your getting from carbs, proteins and fats? do they somehow have calorie values? i want to lose 1-2% body fat within a a few weeks is that why he told me to limit carbs? he did say to take in 60% fat he told me to avoid that as much as possible too especially saturated fat, in all honesty i dont think ive ever taken in 240g carbs, im fairly poor and unaccustomed to eating alot. also are you saying that its 2300 calories because i work out and if i didnt work out it would be less? because from working out i probably dont burn more then 600 calories a day.

I can't help with the total number of calories, but I do believe it's possible to maintain your weight while still losing fat.  I've been fairly stable in weight since October, and my body fat % has been slowly dropping (about 1% over that period).  I can notice the difference in my ab area, in particular.  It's a very slow process, but it's not really a priority for me.  If it was, I'd be trying to lose a pound a week again, and just do that for a couple of weeks.

I don't count calories anymore (haven't since September), but I burn about 1000 per day with my running (according to my Garmin).

You can tell what your percentage is by entering your data into the Food Tracker, or adding up your grams of carbs, fats, and proteins.  Fat is 9 calories per gram, and proteins/carbs are 4.

Clint

Original Post by pbear999:

I can't help with the total number of calories, but I do believe it's possible to maintain your weight while still losing fat.  I've been fairly stable in weight since October, and my body fat % has been slowly dropping (about 1% over that period).  I can notice the difference in my ab area, in particular.  It's a very slow process, but it's not really a priority for me.  If it was, I'd be trying to lose a pound a week again, and just do that for a couple of weeks.

I don't count calories anymore (haven't since September), but I burn about 1000 per day with my running (according to my Garmin).

You can tell what your percentage is by entering your data into the Food Tracker, or adding up your grams of carbs, fats, and proteins.  Fat is 9 calories per gram, and proteins/carbs are 4.

Clint

thanks i think thats what i needed to know, is fat referring to regular or saturated? or should i just try to avoid saturated altogether? and i should basically take in

67g fat

150g protein

200g carbs

 

if i was doing a 2000 calorie diet?

Original Post by itlstl:

still dont get it.. how can you tell how many calories your getting from carbs, proteins and fats? do they somehow have calorie values? i want to lose 1-2% body fat within a a few weeks is that why he told me to limit carbs? he did say to take in 60% fat he told me to avoid that as much as possible too especially saturated fat, in all honesty i dont think ive ever taken in 240g carbs, im fairly poor and unaccustomed to eating alot. also are you saying that its 2300 calories because i work out and if i didnt work out it would be less? because from working out i probably dont burn more then 600 calories a day.

If you manage to keep a 500 calorie deficit under maintenance and eat strict, you could lose a pound of fat a week. The amount of calories has largely to do with your activity level meaning that if you work out less, you consume less. Just out of curiosity, why do you have to lose 1-2% of body fat in two weeks?

As Clint pointed out, protein and carbs both have values of 4 and fat has a value of 9 in terms of calories per gram. So if you work out 3-5 times per week, your calorie goal will be 2300 (this includes a 500 calorie deficit under your maintenance based on how much you work out).

2300 calorie diet :

Carbs - 920 calories from carbs (40% of 2300) divided by 4 is 230 grams. The 1.5 per pound formula is pretty accurate and came within 10.

Protein - 690 calories from protein (30% of 2300) divided by 4 is 172 grams of protein.

Fats - 690 calories from fat (30% of 2300) divided by 9 is 76 grams of healthy fats.

Final Numbers - 230 grams of carbs, 172 grams of protein, and 76 grams of healthy fat.

*** You also have to remember that you need to account for what you burn. If you burn 600 calories in a workout, and still only take in 2000, you are actually only getting 1400 for the day. You need to eat more on days you workout to stay within 500 calories of your maintenance.

Just a personal goal to get my abs looking good by the time the weather is nice.. nothin too serious

Doesn't this site's food log show you exactly what % of carbs, fat and protein you are taking in??  

I don't use this sites food log anymore but use

http://www.nutrimirror.com/

when you set up your acct there you can specifically tell it how many % of each of these you want to aim for and it gives you a running total each meal

for example here is mine from Friday

http://www.nutrimirror.com/graphics/ann/misc/ green.gif

not sure if it shows but basically it gives you your "goal" and actual in a chart 

and as far as 60% fat I think that is rather high especially if you are trying to lose fat.  Even healthy fats avacodos nuts etc... eating so much fat and not eating protein and carbs will hurt you later.  

I shoot for the 40 30 30 breakdown and usually my fat is lower.  I get lots of protein from lean meats.  I love almonds so that adds to my fats.  The carbs from whole grains no sugars or at least stay away from them as much as possible.  

Original Post by itlstl:

Just a personal goal to get my abs looking good by the time the weather is nice.. nothin too serious

 So your goal is "maintain weight but lose fat", but you want to do it quickly.  The problem I see with your goals is that you can lose fat relatively quickly, but gaining muscle at the same speed is difficult (AFAIK).  So what's wrong with just cutting fat? 

Personally, I don't think I've ever seen someone striving for a "healthy" diet with 60% fat...  I do relatively high carbs because I'm running a lot, other people do high protein/low carbs because they're trying to build muscle.  But the high fat is new to me.  Not saying it's wrong or anything, but just that I haven't seen that before.  Who told you that, anyway?

Clint

Original Post by pbear999:

Original Post by itlstl:

Just a personal goal to get my abs looking good by the time the weather is nice.. nothin too serious

 So your goal is "maintain weight but lose fat", but you want to do it quickly.  The problem I see with your goals is that you can lose fat relatively quickly, but gaining muscle at the same speed is difficult (AFAIK).  So what's wrong with just cutting fat? 

Personally, I don't think I've ever seen someone striving for a "healthy" diet with 60% fat...  I do relatively high carbs because I'm running a lot, other people do high protein/low carbs because they're trying to build muscle.  But the high fat is new to me.  Not saying it's wrong or anything, but just that I haven't seen that before.  Who told you that, anyway?

Clint

ha, i meant 60% of the daily value for fat, im not gonna go buy a stick of lard and snack on it, what my friend bascially said was to have most of my calories come from protein, because not only do i want to lose fat but i want to get stronger too, which i heard isnt that hard but im wondering if it will slow the fat burning process.

34 Replies (last)
Advertisement
Advertisement