Confused (want to lower BMI)

[beecohen]

Hey my name's Brandon and I currently weigh about 185. I go to the gym about 3-4 times a week and am starting to do a lot more research as to how to get lean. Unfortunately I keep coming across articles how to pack on lean muscle, with nothing really explaining how to get lean first. I am not thrilled with my progress, but definitely see some changes. Unfortunately I still having a couple of places on my body where I feel like I need to lose fat, like the chest, and lower abdomen.

I recently read a posting by Tom Venuto http://www.leehayward.com/calorie_density.htm
which makes good sense but still does not solve my issue of getting lean before packing on more lean muscle. Here's a few days worth of my food intake stats as per www.fitday.com, someone please let me know what I'm doing wrong.

Sep 1 - Cals 1520. Fat 75.6. Carbs 65. Protein 141.7
Sep 2 - Cals 1660. Fat 75.6. Carbs 138.9. Protein 110.0
Sep 3 - Cals 1535. Fat 51.4. Carbs 103.6. Protein 165.9

Last thing I keep hearing different things from different sources. Is the 40 carb/30/30 diet a good way of getting lean and packing on lean muscle.. Or is it high protein low fat and low carbs a better way. Somebody save me I just want to lower my bmi already so I can see serious results. Thanks so much in advance. Hope I didn't write too much again as I always do

[AnnetteW]

We don't worry about BMI here as it's not a true measure of health and fitness. We aim for a lower body fat, which is exactly what you state you want by saying you want to get lean.

If you don't want muscles, that's your choice.

You just diet down, which sounds exactly like what you are doing. Heck, you eat less calories than I do.

Your macros are fine, don't worry about them. Keep protein up and the other stuff will fall in place. Find a way to stay active, exercise or activities you like, get off your butt as much as possible and you'll lose fat.

Or get smart, read the site and put on some muscle too.

There's info all over the internet on how to diet.

[beecohen]

Thanks for your response. I absolutely want muscles, I've been weigh training for the past six months for a reason. What I want is to get cut, and maintain my muscles. I have a good amount of muscle but it's not as pronounced as I feel it could and should be. I see a lot of people @ the gym with smaller muscles but they look ripped. This is what I am striving for. I'm going to pick up a copy of fat loss faq by leigh peele. In the mean time I was looking to solve the deboccle of simultaneously getting lean AND maintaining/continuing to put on more muscle mass. I look forward to your responses. Thanks

[LaraT]

Originally Posted by beecohen

Thanks for your response. I absolutely want muscles, I've been weigh training for the past six months for a reason. What I want is to get cut, and maintain my muscles. I have a good amount of muscle but it's not as pronounced as I feel it could and should be. I see a lot of people @ the gym with smaller muscles but they look ripped. This is what I am striving for. I'm going to pick up a copy of fat loss faq by leigh peele. In the mean time I was looking to solve the deboccle of simultaneously getting lean AND maintaining/continuing to put on more muscle mass. I look forward to your responses. Thanks

It is pretty hard to lose fat AND gain muscle but you can maintain muscle while you diet to lose weight/fat. The ripped look is from lower body fat levels (and genetics to some degree). To lose fat you need to be in a calorie defict. Leigh's book is great I recommend it.

[Anna21]

I have not read this but I think it would be a good resource for you to read. I've read great things about it.

http://www.ampedtraining.com/maximum-muscle/

It may or may not not answer your specific question but I think it will be a very valuble tool!! Plus it's free (but a donation would be cool)!!
You can't go wrong with Leigh's Fat Loss Troubleshoot, if it has not been pulled yet. I have really learned so much from her - she is extremely knowledgable in all things fat loss!!

Missy

[beecohen]

Awesome thanks

[Blubberbegone]

Hi Brandon - had to check this out since I used to be a Cohen before I got married. Totally random thought. Anyhow, you don't say what lifting programme you are doing but you might want to check out Turbulence Training if you haven't already.

[dougz]

I keep coming across articles how to pack on lean muscle, with nothing really explaining how to get lean first.

That's because it's very hard to do both at the same time (get lean while gaining muscle)..

Me, I'm putting all my energy into getting lean, first.. THEN I can work on bulking at a reasonable cal surplus (500), and doing my cardio to ensure I add as little fat as possible along with the muscle.. Even then, when you start out as lean as sustainably possible (11-15%), according to nutritionists like A. Aragon, you can only reasonably expect for weight gain that is 50/50 fat and muscle.

And if you're carrying around more body fat than that, then your body is going to store an even higher percentage of those extra calories towards fat, rather than muscle building..

I too want to add muscle and not be a scrawny bean pole.. But I don't want to make the same mistake I made last time, and add too much fat along with the muscle..



I also wasn't eating clean, or keeping track of my calorie intake as accurately as I could have..

Leigh Peele's FLTS is invaluable in that regard.. HIGHLY recommended!!

As far as macros.. They're not even close to as important as calorie totals for the day.. Get those zeroed in first..