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Want to loose weight without muscle

3

370z

New Member
Jun 7, 2018
1
0
#1
Im Currently 5,8 Feet Tall. 25 Years old and around 36% Body-fat and 270 pounds (Natural). Long story short.. Ive been in the gym since the 9th grade So around 10-11 years of dirty bulking (SRS) always fluctuated around 220-245 pounds. And Always had a training balance between Hypertrophy and strength training. This past year I went on medication and gained 50 pounds and got super fat.. I want to reach 10-12% body fat for the first time in years to see what mass I put on over the years and get healthier at the same time. But I want to do it right, Ive seen so many people with lots of muscle just use poor diet and poor training and loose a significant amount of muscle.. It happens way to often and I wont lie I have a bad paranoia about it. Loosing years worth of hard progress.

I mainly just need help with Training, Ive heard rapid Strength loss is a indication of muscle loss while cutting so I want to try a good Strength training program since that would probably be optimal for maintaining as much muscle as possible while I loose near 80-100 pounds. If not .. What would be a good weight training program to follow while cutting for experienced to advanced lifters?

Diet and cardio wise I'm going to keep it simple. Im going to just follow 10 Calories X Bodyweight for now (So 2700 calories to start) and use a simple macro split. I was hoping to loose 2.5-3 pounds a week and then slow it down around 220 pounds.
Cardio wise Ill just stick to walking and running intervals 3-4 times a week 20-30 minutes for now.
I believe I will be around 10-12% Bodyfat at near 165-180 pounds. So 180 lbs will be my goal for now.

Would appreciate any feedback/advice from y'all. Thanks!
 
C

Collins Adutwum

New Member
Jul 12, 2018
1
0
#2
Hi 370z, am very impressed with your training history. Doing it right hurt but you will gain your muscle at the end of the day. Once you want it right there is a lot of books online you can learn from. I came across an article about "how to develop true strength" I know it will help you a lot.
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,006
4,582
#3
Hi 370z, am very impressed with your training history. Doing it right hurt but you will gain your muscle at the end of the day. Once you want it right there is a lot of books online you can learn from. I came across an article about "how to develop true strength" I know it will help you a lot.
Weak attempt at spam douchebag
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,006
4,582
#4
Im Currently 5,8 Feet Tall. 25 Years old and around 36% Body-fat and 270 pounds (Natural). Long story short.. Ive been in the gym since the 9th grade So around 10-11 years of dirty bulking (SRS) always fluctuated around 220-245 pounds. And Always had a training balance between Hypertrophy and strength training. This past year I went on medication and gained 50 pounds and got super fat.. I want to reach 10-12% body fat for the first time in years to see what mass I put on over the years and get healthier at the same time. But I want to do it right, Ive seen so many people with lots of muscle just use poor diet and poor training and loose a significant amount of muscle.. It happens way to often and I wont lie I have a bad paranoia about it. Loosing years worth of hard progress.

I mainly just need help with Training, Ive heard rapid Strength loss is a indication of muscle loss while cutting so I want to try a good Strength training program since that would probably be optimal for maintaining as much muscle as possible while I loose near 80-100 pounds. If not .. What would be a good weight training program to follow while cutting for experienced to advanced lifters?

Diet and cardio wise I'm going to keep it simple. Im going to just follow 10 Calories X Bodyweight for now (So 2700 calories to start) and use a simple macro split. I was hoping to loose 2.5-3 pounds a week and then slow it down around 220 pounds.
Cardio wise Ill just stick to walking and running intervals 3-4 times a week 20-30 minutes for now.
I believe I will be around 10-12% Bodyfat at near 165-180 pounds. So 180 lbs will be my goal for now.

Would appreciate any feedback/advice from y'all. Thanks!
3lbs per week is a bit much. Aim for no more than 2
 
LITTLEMAGS

LITTLEMAGS

VIP Member
Nov 1, 2010
313
100
#5
To be honest I really wouldn’t worry about “muscle loss” per say. Focus on fat loss FIRST. Muscle loss will happen and your goal is first to loss fat and NOT lose to much muscle. It is a fine line to be honest but I wouldn’t even think about it until your fat levels are under 15%. Once your fat levels drop to a reasonable range then you can focus more on fine tuning your diet and training so muscle loss isn’t so drastic. Good luck
 
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