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

LOL... Go ahead with your macro ratio cutting. 40% protein so 2000kcal cutting phase need 200g protein. I'm cutting with just 150g protein and everything going well. Did I cut unhealthy?

And you said he should avoid milk, but can't he just drink 250ml? That's just around 150kcal. With that 150kcal you got nice portion of carb, protein and fat. You ate a cup rice which is around 250kcal. That's all carb and little protein, so is rice not a good meal in cutting too?

We can use any food we want to meet our daily calorie requirement. That's nothing such healthy/unhealthy food. Everything depends on your portion. Some people in this forum even cutting with chicken skin LOL.

150kcal + 10g of protein and around 5g fats and still within calorie deficit. Maybe because of high sugar it become unhealthy?

First time heard of milk is unhealthy because it contained sugar. So is it we only can drink milk that contain sugar during bulk? Sugar is good when bulking but bad when cutting? lol

Lol sugar . Milk itself IS sugar . I believe it's fine to consume , no harm done . Unless you're diabetic or somewhat have a health problem related to some sugar stuff then u might want to consider lol .

this guy gets it.
you dont form your diet around specific food.
you form it around your own tdee.
depends whether you want weight gain (tdee+200-500Cal) or weight loss (tdee-200-500Cal)

besides, a 3000Cal of fat is the same as 3000Cal of carb.
in the end youll still consume 3000Cal.
the only difference is most likely the fatty food is of lower portion than the carby food. and also satiety factor, gi index, etc. but thats only relevant if you want to have specific goal like slow/fast energy realease/carb loading or increase satiety diet/etc.
for weight loss, calorie in<calorie out is enough.

he can take low fat high calcium milk.. that's what i take. I started going to the gym last october, over 100+kg with man boobs and pot belly (height = 182cm), took a personal trainer, and now I'm 92kg and in good shape.. part of my diet was taking low fat high calcium milk with cereal for breakfast.

This post has been edited by tekplyrX: Jun 15 2014, 04:29 AM

cmon guys, body building is more than just eating more than your TDEE. Food in moderation is important too.
Vitamins, Fibre, minerals keep a healthy body. True, eating 2500kCal of fats is gonna make you big. But it's gonna land you in the hospital with arterial plague causing you to have a stroke or something. Eating 2500kCal of milk is gonna spike your insulin, which is also bad for you. Diabetes? high blood sugar level?

I thought body building was more than just looking big, it's staying and feeling healthy too.

This post has been edited by adamwjs: Jun 15 2014, 04:26 PM

LOL seriously is you the one that mentioning milk are not suitable for cutting and yet now you telling food in moderation is important. Do you feel you are contradicting yourself? We should take a variety of food during cutting, maintenance or bulking. But I don't see any problem of taking milk. Milk do contain different mineral and vitamins too. So why should we take it out from our meal just because it contain fat and a bit high in calories? (Not rly high though)

No one insist taking 2500kcal of milk itself is good for us. That just an example that any food will do their job either in cutting or bulking as long as your calorie intake is match with your TDEE. No point to avoid any food in any phase. Only point is to calculate the portion and make sure you don't exceed your daily calorie intake. So, stop making statement that milk is not suitable while cutting. Thanks =) Cheers. I'm gonna stop this lol. No point arguing if you still don't get the point.

Milk does not make you fat. Avoid milk during cutting is a misleading statement.

As long as one keeps his calorie intake below his TDEE he loose weight. Eating junk food as meal makes you loose weight if you eat below your TDEE, but your body composition will not be nice if you keep doing this long term.

If you know how to calculate your macros, sloting in milk can still meet your macros. You can also slot in some Zinger Burgers. High calorie yes, but just eat less chicken tits and broccoli and almonds to make way to that. Same can be applied when you take milk.

okay guys, do whatever you wanna do. post your results after

There you go. My last year transformation from 82kg to 70-72kg.

I did consume milk occasionally but not daily because I live at hostel and no access to fridge.
Dutchlady chocolate flavour 250ml each packet and I consumed about 6 packet in 2 weeks. About 2 day 1 packet.

But still you may say I bluff or whatever. Take it or leave it =)

Sometime don't be too stubborn.


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Oh lord, I accidentally drank some milk for breakfast. I'm gonna get fat now......

srsly, IIFYM to be honest