help weight loss without muscle loss..fast

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wolf12345

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Apr 8, 2009
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weight loss without muscle loss.. 30 percent fat...6-6...300lbs...41 years old... Have a good base...but ruptured achillies and haven't been in gym for months!! Help please. just want fast results!!
 
Exactly what I'm after man. You can ask as much as you want but at the end of the day my research has proven these guys right. You haven't given much info as per the forum guidelines either.

Just out of curiosity, why so keen?
 
Have you used AAS or anything of that nature? (like GH, clen, T3, DNP)

You're always going to lose a bit of muscle when you cut, thats just life. Are you using any supplements at the moment?

Doing your cardio in the morning will help burn off some extra. Using 200mgs of caffine before the cardio and then another 200mgs at another point during the day will help. You can add a few bits and pieces in that will help such as green tea, ALA, ALCAR, chromium. These will help but 90% is keeping your diet clean and doing plenty cardio. You considered a CKD/carb-cycling diet?
 
p-mo said:
Doing your cardio in the morning will help burn off some extra. Using 200mgs of caffine before the cardio and then another 200mgs at another point during the day will help. You can add a few bits and pieces in that will help such as green tea, ALA, ALCAR, chromium. These will help but 90% is keeping your diet clean and doing plenty cardio. You considered a CKD/carb-cycling diet?
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I agree with Mr. P-mo here.

I usually only do cardio in the morning and love drinking my coffee beforehand. Carb cycling did wonders for me losing body fat while losing very minimal muscle(if any) Now it is hard on your body and not recomended by me for more than a couple months. On the zero carb day you can have NOTHING that contains any sugars or carbs ie fruits, veggies, etc. Actual healthy stuff that is not permitted on that certain day.
 
Ain't no such thing as a free lunch. Patience, some hard work, and a positive attitude. You taking some kind of PFT in a couple weeks? Relax.

Cardio. If you're concerned about losing muscle, include lifting (plenty of stuff you can do even if you're in PT for the tendon) with the cardio. Eat properly. Sleep well. Reduce/eliminate alcohol. Results will take some time. Just focus on getting back into some kind of routine at the gym.

Moderate caffeine before a workout will improve the productivity of the workout.
 
do 5x5 push/pull full body

example of a day:
5x5 weighted pullups
5x5 OH press
5x5 Squat

another day
5x5 Bench
5x5 Clean
1x5 deadlift (work up to a heavy as shit set with 3-4 warmup sets). Alternately you could try 5x5 rack pulls here.

after every workout do 15 minutes HIIT (high intensity interval training). First though for a few weeks just work on a very brisk cardio pace (so you're basically breathing hard but not full out). this will decrease cortisol reaction once you switch to HIIT.

Restrict calories by 500 every day (this will add up to 1 pound of loss a week).

Eat clean and drink lots of water. Multivitam. Creatine 5g. Fish oil 5-10g.

Have fun.
 
Heuristic said:
Ain't no such thing as a free lunch.
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Wait till some of these new weight loss hormones get out. =D

But yea to the poster, your only options are to seriously clean out your diet. Zero or no fat. No fast food. High protein, lean meat all the time. Protein shakes with low carbs as meals. Mega-dose fish oil. Vegetables. A little fruit, but not much. More protein. Less fat.

Do any exercise you can. One hurt leg doesn't stop you from everything. There's a lot you can do still.
 
PsychedelicPeptide said:
Wait till some of these new weight loss hormones get out. =D
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:) What do you think my couch and potato chips are for?

To the OP, sounds like you've gotten a lot of good advice here. I'd only say be careful with the deadlifts (assuming that's a possibility) if you've been gone for a while... last thing you need is a herniated disc because you decided to pull a weight your back hasn't touched since Ross and Rachel were dating. You're about to get back in shape! That's awesome. Just enjoy the gym, enjoy the clean eating, enjoy that great feeling you're going have after every workout. There's no rush!
 
^ what the fuck!? Yeah don't deadlift you might actually get in shape that way. What are you talking about dude? Doing deadlifts with correct form is an excellent way to PREVENT back injuries.

PsychedelicPeptide said:
More protein. Less fat.
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Consuming a moderate to large-ish amount of fat (for your personal sub-maintenance level) is good for cutting since it leaves you satiated. I've found at least its much easier to cut with a higher fat diet.
 
Thanks guys!! When I dead lifted to much..i pulled my forearm!!! (first time without raps though) I will go without gear it looks like... low fat...cardio...weights...high protein...rest. Thanks..I will keep checking in.. mike
 
DHYANA said:
^ what the fuck!? Yeah don't deadlift you might actually get in shape that way. What are you talking about dude? Doing deadlifts with correct form is an excellent way to PREVENT back injuries.
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And what happens when someone who hasn't been in the gym for a long time goes back, and on the first day tries to pull way too much weight? Guess what will probably happen to his form during that lift? In all likelihood it will go to shit, even if it's just for a few seconds. It doesn't take much deviation with this exercise to put a dangerous amount of pressure on your discs.

If he can deadlift, great; but he should start light until he's disciplined again about his form.

I realize the deadlift is the sacred cow of the weightlifting world, but I've seen too many people hurt themselves permanently doing this exercise improperly. Go slow, go light. He's interested in cutting and not losing muscle. He doesn't need to go heavy to do that.
 
Just because somebody can hurt themselves with poor form does not mean you should rule the lift out completely. It means its imperative to do with correct form. That goes for any heavy barbell training though (which is incidentally the best way to develop muscle mass and strength). Its not an accidental correlation, by the way (strength gains and the ability to hurt yourself with improper form). Its because barbell training allows you to load a lot of weight onto the bar and use the best levers available to you for strength gain (ie your own arms, legs, and trunk!).

Just do the deadlift with proper form. Its an excellent exercise for developing strong legs, hips, and back.
 
seriously. you can hurt yourself taking a shit too if you aren't careful.



as an aside.. i love when everybody sets goals for themselves and want to achieve something instantly. just pace yourself. the journey is most of the fun anyway.
 
DHYANA said:
Just because somebody can hurt themselves with poor form does not mean you should rule the lift out completely. It means its imperative to do with correct form. That goes for any heavy barbell training though (which is incidentally the best way to develop muscle mass and strength). Its not an accidental correlation, by the way (strength gains and the ability to hurt yourself with improper form). Its because barbell training allows you to load a lot of weight onto the bar and use the best levers available to you for strength gain (ie your own arms, legs, and trunk!).

Just do the deadlift with proper form. Its an excellent exercise for developing strong legs, hips, and back.
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No one said to rule out deadlifts. I said to BE CAREFUL with them, and not to expect to pull the same weight he was years ago.

Deadlifts can be an excellent exercise. Do them wrong, however, and they're a lot less forgiving than other lifts. Go heavy before you're ready, without a spotter, and it becomes extremely easy to do a deadlift wrong. A herniated disc is a permanent injury.

Although given that his emphasis seems to be simply fat-loss and not heavy muscle gain, I don't think heavy sets are the best way anyway.

Regardless, I think we all agree that he should just get in the gym, that he should be careful if he's doing deadlifts, and that he should be patient.
 
going heavy vs light for more/less reps is unrelated to goals of weight loss or muscle gain. i train the same if i want to bulk or lean out. diet and cardio impact fat retention not how heavy your weight is on the bar.

and deadlifts aren't as scary as people make them out to be. i think people are more likely to hurt themselves benching than anything else because they can cause rotator injuries which are very unforgiving or back problems if they arc wrong.

lastly - how can you have a spot on deadlift. that doesn't make any sense. deadlifting form is easy. you space your feet about shoulder width apart, crouch down with your ass low as possible, keep your chin up and chest out and pull it off the floor.
 
aanallein said:
going heavy vs light for more/less reps is unrelated to goals of weight loss or muscle gain. i train the same if i want to bulk or lean out. diet and cardio impact fat retention not how heavy your weight is on the bar.

and deadlifts aren't as scary as people make them out to be. i think people are more likely to hurt themselves benching than anything else because they can cause rotator injuries which are very unforgiving or back problems if they arc wrong.

lastly - how can you have a spot on deadlift. that doesn't make any sense. deadlifting form is easy. you space your feet about shoulder width apart, crouch down with your ass low as possible, keep your chin up and chest out and pull it off the floor.
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I find more reps/light weights results in less bulk. Re having a goal of weight loss, the fact that one would use shorter resting periods between sets, and do longer sets, results in a higher cardio factor, which may have a more immediate impact on fat loss.

I disagree about benching vs. deadlifting in terms of danger.

Spotting on a deadlift: have someone there to watch your form, and isn't shy about helping with adjustment if necessary. Maintaining proper back form can be quite difficult with a heavy weight, particularly if you've been away from the exercise for some time and are pulling more than you can really handle. It's also easy, if you've yet to develop back problems, to have slightly improper form yet think you're doing the exercise correctly. You may not get any warning signals from your body until the disc actually herniates, at which point it's too late.

I think deadlifts are a great exercise. I also think beginners or someone who's been away for a while should use caution when getting back into them.
 
^ could be, could be. I've heard a lot more debate on this point recently.
 
Making sure you don't bend your back is difficult with a heavy deadlift. If your going for a PB its WAAAY to easy to start to let a little bend happen if your legs cant take the weight. I used to let it happen but now my DL are going up in weight I realise how easy it would be to hurt myself. I've lost 20kilos off my max but I'd rather that than a bust back.

No you can't "spot" someone but making sure they don't lose their straightness is a good idea.
 
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