Cut fat while keeping muscle

[Drogan]

The bottom line is there is more callories going in than there is going out. I don't have time to weight train effintiently enough at the moment so I'm not burning all the callories from all that protein.

It will be a lot easier for me to cut than to bulk at the moment.

How much do you weigh? I'm guessing you are too low on calories.
You are already cutting, you are not bulking.
Weight training is the only way you can preserve muscle, and the best way of burning fat. If you stop weight training your results will be even worse. You should probably increase calories and check if your weight training is adequate (very important).
"not burning all the callories from all that protein"??? You don't burn protein, you said you were burning your muscle. Protein is not efficiently stored as fat, protein helps burning calories through thermogenesis, and according to your results you're burning too much of it. Protein and omega3 fats can't make you fat.
Instead of doing the opposite you should try following the advice you've been given.

 

[Drogan]

Less calories Period...nothing special about anything...

Simply not true.
Not all calories are equal.

 

[Docd187123]

Simply not true.
Not all calories are equal.

He didn't say that they were but what he said is nonetheless still correct. Less calories and you'll lose weight.

 

[Drogan]

He didn't say that they were but what he said is nonetheless still correct. Less calories and you'll lose weight.

Well, not necessarily. Cutting 100 calories from fish and adding 50 calories from shugar will more likely make him gain weight than lose it. He did say "Period", and "nothing special about anything" while there is certainly more to it.

 

[Docd187123]

Well, not necessarily. Cutting 100 calories from fish and adding 50 calories from shugar will more likely make him gain weight than lose it. He did say "Period", and "nothing special about anything" while there is certainly more to it.

Well you're still in a net negative caloric balance so yes you'd still lose weight.

I believe he was talking about cutting carbs specifically when he said that but he can answer that.

 

[Drogan]

Well you're still in a net negative caloric balance so yes you'd still lose weight.

True if it's the same nutrient ratio. Body does not use all calories equally efficiently.

 

[Docd187123]

True if it's the same nutrient ratio. Body does not use all calories equally efficiently.

Agreed not all calories are burned the same but you took out 50 total calories in your example.

 

[manafest]

some people just never get it and make things a lot harder then it really needs to be.. thx doc though for trying to make him see the light...Once again nobody can argue the fact that if you are in calorie deficit diet of Anykind , yes even pure sugar you will lose weight

 

[jaydee]

Manifest I "get it".

But I simply have to work out the best way of stripping fat AROUND THE TIME I HAVE AVAILABLE. Which is not very much right now.

It won't always be like that but for now it is.

I also have hormonal issues to think about which makes me different from the average guy.

So your blanket statements don't really help at all.

What I don't understand though, is how could I be weight training, interval training, not getting enough callories and yet my weight stays the same with no fat loss?

Something is amiss there.

Either my body is going into starve mode and hoarding fat or my workouts are simply not burning enough callories in order for me to lose the fat.

 

[jaydee]

So drogan, you're saying that if i stop doing weights and do interval training 3 times a week and cut the callories down more I won't lose fat?

I'm aware that I may lose muscle but I just dont think the added benefit of muscle at this point in time is worth it, especially given the small amount of time I have at the moment.

 

[ergomaniac]

some people just never get it and make things a lot harder then it really needs to be.. thx doc though for trying to make him see the light...Once again nobody can argue the fact that if you are in calorie deficit diet of Anykind , yes even pure sugar you will lose weight

yes, in any calorie deficit you will lose "weight". if you want expedite fat loss and preserve muscle mass, you might look into other methods.

 

[manafest]

yes, in any calorie deficit you will lose "weight". if you want expedite fat loss and preserve muscle mass, you might look into other methods.

what other method is there? Pffft everyone and their methods..you want to lose fat.. Diet and exercise...normally when people don't see results its because they are eating to much Period.. kinda funny actually so many people turn to aas and pay for the newest Best diet solutions only to come up with the same conclusion IM NOT LOSING THE FAT... O wait they have a certain disorder about them that they are totally different then all other life that they cant lose weight on calorie deficit..I hear the same stuff daily in my business...#1 learn your LBM and then find your total caloric intake and stay below it.. exercise if you want as well. you will lose your fat. sorry to be like this but the world is full of people not wanting to try they rather buy a solution .. take that for what its worth

 

[Drogan]

What I don't understand though, is how could I be weight training, interval training, not getting enough callories and yet my weight stays the same with no fat loss?

ok, now I see that you said you're losing muscle but you actually weigh the same which is weird. I thought you were losing weight.
That does happen when you don't weight-train and eat dirty or when you're very low on protein, which I both doubt. I suspect your measurements are not done properly.
So far you only shared your bodyfat percentage which is obtained in a wrong way.

You might be loosing fat and muscle but retaining water or who knows, we don't know enough. You should reevaluate your calories, training, and measurement methods...

 

[Drogan]

So drogan, you're saying that if i stop doing weights and do interval training 3 times a week and cut the callories down more I won't lose fat?

I'm aware that I may lose muscle but I just dont think the added benefit of muscle at this point in time is worth it, especially given the small amount of time I have at the moment.

No, I say you won't keep the muscle, but if you now don't care about the muscle, you could as well just diet and not train at all.

And you're now talking about interval training, before you talked about HIIT (which you probably shouldn't be able to do for 20 mins) so I guess you're only doing moderate intensity intervals (inferior to HIIT)?

 

[Drogan]

some people just never get it and make things a lot harder then it really needs to be.. thx doc though for trying to make him see the light...Once again nobody can argue the fact that if you are in calorie deficit diet of Anykind , yes even pure sugar you will lose weight

No one said you won't lose weight on a calorie deficit, however, reducing calorie intake will not always lead to calorie deficit depending on the nutrient ratio.
Advising someone to cut any calories from his diet is simple, but misleading. In practice it doesn't work like that.
I'll stop here.

 

[jaydee]

Why would the body fat percentage not be accurate? Sure, I'm not using calipers but when you take 8 measurements and plus other info into an online calculator it should be somewhat accurate right?

 

[jaydee]

As far as the interval training goes, I'm doing 30 seconds full pace and 60 seconds slow jog for twenty minutes.

Is there a better way to do this with regard to fat burn?

 

[Drogan]

Why would the body fat percentage not be accurate? Sure, I'm not using calipers but when you take 8 measurements and plus other info into an online calculator it should be somewhat accurate right?

no, it's not even close to accurate, it may come close for some people, but it's really only a guess. you may have 20% or 30%, who knows, you would probably visually do a better estimate if you had experience. You still haven't shared your weight and height...

 

[Drogan]

As far as the interval training goes, I'm doing 30 seconds full pace and 60 seconds slow jog for twenty minutes.

Is there a better way to do this with regard to fat burn?

Well, your definition of full pace should be sprinting as fast as you can, if you really do that for 20 min, try doing 45-60 sec intervals 15 min. if you can do more, than you should increase intensity.

HIIT is best for saving the time and saving the muscle. The more intensity you invest, the less time is needed, but if you don't care about the muscle mass, it really doesn't matter if you do HIIT or not, moderate intensity intervals for any amount of time will be beneficial... Again, if you lack time and have hormonal problems, HIIT is better, but also harder to do, more chance to injure yourself etc. You can also do it 3 or more times a week if you're not weight training, but in case of HIIT I would not do the same exercise every time then, as it would put too much pressure on certain body parts.

 

[jaydee]

My weight is 65kg and my height is 170cm