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i am going through a stage of bulking up and putting on muscle, and as a result my usual cardio regime is limited. i am happy with this, since i am using my energy to build muscle.

in a few months i want to lose fat again for the summer, but wonder what is the best way – hopefully avoiding losing my muscle gains completely. i’m thinking high intensity sprint training (i used to train 100m). are there any other tips anyone could give?

i do occasionally like a takeaway so nothing too extreme, but any diet tips would be taken on board and self-motivation is never a problem for me.

I have been int weight training for more than 40yrs. I would start doing super sets, this will build muscle, and at the same time work your cardio. Its a good way to burn fat, and keep your muscle. I assume you are increasing your protein intake. A high protein diet is the way to go. Researchers in America found it not only promotes hypertrophy, but increases fat loss, particularly round the abdomen. Try and have about 40% of your daily calories from protein. This was found to work better than Other diets.

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Eating mostly veggies and fruits, not too much dairy, lots of salads and ham and turkey with sandwiches. Occaisinally veggie burgers. Maybe some healthy crackers and hummus for a snack. That’s mainly what I’ll be eating for extreme weight loss.

Four questions:
1. Are all those foods good for you and do they help with weight loss?
2. Is it true that I should stay away from dairy, evem if it’s fat free and low calorie yogurt?
3. How many calories should I eat and burn each day?
4. What foods should I stay away from?

Cut out the ham. Yes you should stay away from dairy. It makes us fat…like a cow. Don’t eat more than 1 slice of turkey or chicken. Cold cut meats aren’t that good for you.
Eat 1500 calories a day.
www.sparkpeople.com they have a calorie counter, fitness tracker, exercise videos etc…

Stay away from dairy, sweets, fast food and all junk food. Stay away from pasta. Eat brown rice instead of white.

Drink 8-10 glasses of water a day.
Drink grn tea 3xs a day.
Take a multi-vitamin daily.
Pray daily for self-control.

Working aerobically on your abdominal muscles for over 7 minutes stimulates the capillaries in this area. These in turn increase the blood flow. A greater blood flow means a greater flow of oxygen – and fat only burns in the presence of oxygen. Toned muscles need more calories (kcal) to stay active. Our organism tends to release these calories from the area nearest the muscle, in this case the waist area.
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hey im 18, 220, male…can i still take whey (wheybolic extreme) after every workout of toning machines (the only wieghts my college has) if im trying to lose fat also…

and after i lose the fat i wanna take creatine to get big…can i take that now even if i wanna lose fat? help

Sure you can take whey after your workouts. Just make sure you count it as part of your caloric intake for the day.

As for creatine, it’s purpose is to deliver protein to your muscle & hydrate them. You’re weight will actually go up a little once your on it, but it will be water retained in your muscle. However, creatine does NOT build muscle or make you big. The only time I use it while cutting is mixed with my post-workout protein.

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does it work and are they ok to use

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sorry i posted in wrong listing

possibly but you would have to stick with it for a VERY long time

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