Burn Fat Not Muscle

Hi,
    I'm 250lbs 30% body fat. I've lifted off and on my entire life. Last period was 8mos straight and had the best increases of my life as far as strength and muscle size, but didn't notice any significant fat loss. At the end of that period I decided I wanted to hit cardio hard. I lost alot of size, but felt weak and scronny. I went from 293 down to 250lbs. Now I want to start building muscle again and have been in the gym two weaks, but I'm hearing all different information. I don't want to loose the great progress in weight loss, but I want to increase muscle size. I lift 10reps last set to failure about 16-20 sets per muscle group on a 4 day split. I do a 6 minute ab routine everyday consisting of 3 variations of and about 90 crunches total. On lifting days I walk at 4.5mph for 30min after my weights. And on non lifting days I try to play around 2hrs of basketball.  Typical food intake is similar to 1.5 cup s of cereal  and 1 cup of milk for breakfast, salad with 1 chicken breast and fat free dressing and a yogurt, granola bar, and banana for lunch. For dinner I usualy have about 700-900 calories consisting of lean meat, rice or pasta, and a vegi. I drink 3 protein shakes a day 1 whey in the am, 1 whey post workout, 1 caisen before bed each consists of 25grams of protein and 120calories. People are telling me that I'm going to burn more muscle than fat. I can't seem to make sure I have the balancing act right in my head. Is there someone there that can tell you for sure if I'm doing things right of if I need to change something. I don't want to be scronny, but I'm scared to death of being 293lbs again. My goal is about 200 or 220lbs with under 15% bf. Please help.
 
Thanks,
Mike

http://www.discussbodyb...-be-on-keto-m461302.aspx

read the whole thing.

Seeves,
  Curious.  How tall?

5'11"

I'm guessing your training regime could be made a whole lot better.  Looks like you are doing a whole lot of volume for each bodypart.  I don't know enough about you but I'm guessing your routine has a lot of isolations and you don't focus on some of the core barbell movements.  Let me know if this is true, it definately wouldn't hurt to go heavier as well and do under 10 reps, build some strength. And for cardio if you can handle it some HIIT or other GPP exercises.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I think I'm missing part of the equation.  You're 250 and 30% now.  What was the bf when you were 293 and had more muscle?  And how did you come to the 30% figure (calipers, guess)?  A picture or two might help us out if you're up for that.  I would think it would be difficult to lose such a tremendous amount of muscle on a cut when you had so much fat to lose, unless the cut was way too quick and you didn't pound those muscles into submission while on the cut.  I feel like I'm missing some info.  How old are you, btw?

If you are 250 and 30%, you have 75 pounds of fat on you. To get to fairly lean status, 10% for example, you will need to lose 25 pounds of fat. If you really want to get lean, 6%, you will have to lose 60 pounds of fat. That's 190lb at 6% which is actually pretty awesome.

But yeah, this is going to take a perfect diet and some tough training. If you lose 2 pounds of fat per week, you could be at your goal in about 6 months.

P,
   But if he's dropping 60 lb from 250 to 190, realistically how much muscle will be lost in such a drastic cut, even if he cuts careful?

Yeah J. That is the big problem. He is probably looking at a lean 175 pounds, unfortunately. If he does keto with enough calories, he might gain muscle and burn fat. The diet will have to be flawless though.

JMBS


P,
   But if he's dropping 60 lb from 250 to 190, realistically how much muscle will be lost in such a drastic cut, even if he cuts careful?

Very very little if he is not starving himself. That 60 pounds of fat has to go somewhere and it has an enormous amount of stored energy.

60lbs X 3500 kcalories/lb is a lot of energy, there would be no reason for your body to try and convert protein (muscle) into energy.

Being 250 lbs is not the problem. if you are perfectly fit with no tires then go for dieting and medicine..it was a nice related article for those who dont know the the diffrence between being obese and fats....