Hello to all.

i just started my gym last month and been consistently training 4-5 days a week.

Now I have some question just to make sure i am going to the right path.

My goal is to get slimmer and at the same time retain/build muscles.
I am 185cm, 103kg and currently with 29% fat.

my training is to follow through a weight training program, and also maintain a daily calories deficit of -15%-20%.
program such as this 4 weeks program
Can I lose weight gradually and won't lose my muscle (or maybe even gain more muscle)?

any opinion?

This post has been edited by Freestyling: Jun 9 2014, 10:36 PM

At your weight the first 10kg-15 kg or so should be easy to lose. It'll get harder as you move closer and closer to your lower body fat range.

target losing weight to below 85kg first before thinking of building muscle.

yes bro, you can lose the excess fat first. after that, you can focus on building some serious muscle. good luck...

with current weight, it's so much easier to lose weight by fixing your diet alone.

thanks for all the advises!

will work harder ... control my diet and at the mean time continually working out!

control diet with deficit calorie intake plus moderate weight training 5days/week wont lose the muscle? i hv same situation with TS. want to lose some excess weight.

This post has been edited by habibz84: Jun 11 2014, 10:52 AM

just share what I've found



I think this is good..
lose the fat first and don't be so calculative in the muscle lose at the beginning..

This post has been edited by Freestyling: Jun 11 2014, 03:25 PM

yeah, elliott hulse. he got some solid advice there!

i heard he mention atkin diet. is this diet safe? i think this diet will cause some muscle lose.

Bro, I would just train hardly to build up my strength and muscle if I were you. Ideally, you have perfect height with perfect weight. This is what I want now T_T

yes, you definitely need a little carbs to ensure your body isn't in a deficit state.

how about milk. does milk consider sugar drink?

you know after workout and you take one cup of choc milk. man it taste like heaven.

yes choc milk is a sugar drink, normal plain milk is not a sugar drink

so is it gud to take it or i should avoid it when cutting?

Define "sugar drink" . Milk itself is sugar btw . Rice is sugar , etc...

sugar drink or what it doesnt matter.
read the nutritional value for the calorie and mind your target.

no you should not take milk when cutting.

lactose is a natural unrefined simple sugar though. Really good stuff

Why can't take milk when cutting? Stop misleading people!
Cutting is based on how much calorie intake not what food you take.

Let say someone TDEE is 2500kcal.
If he take ONLY chicken breast, broccoli and brown rice, total = 3000kcal, he still gain weight.
If he take ONLY milk, total = 2000kcal, he still lose weight.

The problem is taking same food will cause imbalance in macronutrient and micro. That's why ppl suggesting taking different variety of protein, carb and fat source.

lol, it seems that you've got the wrong idea. Yes you should have a low calorie intake. But that doesn't mean i can eat 2500Kcal of pizza alone everyday or even milk. Why? well, thats for you to figure out. A healthy cutting phase would be 40% carbs / 40% protein / 10% fats

I recommended that he should not take milk because milk has an average of 50 Kcal per 100 grams. Imagine if he drank a cup of 500ml milk in the morning. That would be 250 Kcal which is 10% of his TDEE just in a glass of milk.

This post has been edited by adamwjs: Jun 14 2014, 03:47 PM