Hey guys what's up. I am looking for a good eating plan to help me trim down without losing muscle. I have a decent amount of muscle and want to get more definition as well as get rid of some excess fat. I don't want to lose muscle to lose fat though. What are your suggestions?

 

www.johnstonefitness.com

 

I just ate a big bowl of oatmeal, it was great..

 

do lots of cardio at the gym, about 30mins 5x a week. then switch up your lifting to 3 sets of 20 of a really low weight. you'll tighten up your muscles and get some definition that way. as for eating, just look at what you eat now and reduce your portion size a little bit. aviod eating a lot of starchy foods, and watch your carb intake. carbs are good, but don't go overboard with them.

 

If you are looking to do cardio to lose fat but not muscle, it's a delicate balance. If you've been working out your muscles are in fact cut and toned, but jut covered up with body fat. Most people don't use the right techniques so they end up losing muscle along with the fat. More cardio doesnt always mean getting more cut. Honestly if you do cardio properly, you probably wont even have to change your calorie intake (smaller portions).

Try this:

High Intensity Interval Training.

Basically its 3 stages. Warm-up, intervals and cool down.
(level 1 is little exertion on your part and level 10 is all out)

Warm up for 2 minutes on about level 5.

Then you do 8 minutes of the Interval running, where you switch from about a level 8 for 20 seconds to to a level 5 for 10 seconds. this works tons easier if you are running insted of treadmill. then just repeat the cycle for a total of 8 mins.

Cool down is 2 minutes back at level 5.






Its good to start at this 2 - 8 - 2 cycle, but when you get used to it change the intervals to a longer period. Insted run a 2 - 12 - 2 or something like that. Just don't do more then 20mins of cardio a day. It gets less effective and can be negative after 20 mins.

If you are doing your cardio on teh same day you go to the gym, do it after the workout. Another tip is if you are running or doing cardio at a different time or entirely different day then your workout, do it before breakfast. Its supposed to be the most effective time to burn up the fatty acids.

 

I've heard and read stories that back up doing cardio first before you lift, and also that after work is the best time to work out. I don't think it matters which you do first, as long as your doing cardio and your lifting weights.

 

True. Everyone has theories and its just who you back more. I think every body is different too, so it might vary for all.

I used to actually run right before bedtime at like midnight, sometimes even 3am after work. I got really damn cut, but it wasnt just the running.

 

Thanks for the workout advice guys. :thumbup:

I still need some nutrition advice though. Can anyone help?

 

what do you typically eat every day? you should keep a mental note of what you eat. For example I'll eat a bowl of ceral for breakfast with skim milk. at work I'll have coffee with equal instead of sugar, and I'll use a little bit the non dairy creamer, maybe half a teaspoon.(usually less than that) for lunch I'll have a cold cut sandwich like lean roast beef with BBQ sauce, carrots, and grapes and I'll drink a ton of water. After I get back from the gym I'll have dinner and I'll try to stay away from the rolls, butter, and starchy foods. I try to eat something with some protein, but some nights I'll have a pasta dinner. Depending on the night I'll have a green like brocolli, or green beans, and I'll also eat carrots and maybe aspagrius. I'll eat a head of brocolli and not feel guilty cause the calories are minimal. I also love eating veggies with the I can't believe its not butter spray, there are no calories and it has a pretty good taste. after dinner I'll allow my self to have 1 sweet like a cookie(only 1, not 2), but it has to be before 8pm.

that's what I'm doing on a daily basis. on the weekends I do allow my self to indulge a bit. I'll have a couple drinks on Friday, and Saturday but I'll try to watch how much I eat. as long as you keep a mental note of what you eat you can take off the weight. the rule of thumb is just keep away from anything fried.

 

"Put down the fork!!!! FACE!!!!"


ehehe, reminded me of family guy h: