Keeping Calories, but Burning Fat

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brazuca

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I am 18 years old. I weight 125 pounds . My height is 5'10. My Body fat is around 6% to 9%.

I am trying to increase my weight, but I also want to get a six pack abs.

I want to know what ways I can burn a lot of fat, while keeping the most amount of carbs that I eat.

I need an idea as to how I can accomplish this. Should I do Intense Cardio for short amount of time (Example: Run at max speed for 10 minutes.) or Light Cardio for a long amount of time (Example: Jog for an hour.).

I've managed to take care of everything such as diet and exercise. I just need the best technique to burn fat while saving as much calories as I can.

Can anyone help me?
 
If your truly 6-9%, and if you had abs, you would have seen my by now.

You are 125lbs and the last thing you should be doing is trying to lose weight. Your number one priority at the moment should be to gain muscle, eat more, and lift heavier.

You wont get your 6 pack until your able to build that ab muscle, and just because you gain weight doesn't mean you can't build a 6 pack.
 
I do very instense abs exercises twice a week. Tuesdays and Thursdays.
I mean not like exercises that make you do 100, but the exercises that leave me almost dying at around 20 to 30 reps. (Example: Bycicle Cruches with 10 pound on each arm. I do the whole range of motion on each rep.) I work upper abs, sides and bottom abs etc. So I have abs I just managed to acquire a layer of fat on top of them from gaining weight....

I had a six pack and was on my way to a eight pack. But thats when I weighted 115 pounds my Body fat was around 4 to max 5%, and I didn't apply any weights to my ab exercises.

I was told because I am naturally skinny I would need at least less then 5% body fat in order for my abs to show the way I want.

I decided to gain weight because I wanted more meat on my bones hah. So I started eating a lot especially foods with a lot of calories, I still payed attention to fat, but I stopped doing cardio.

Basically I did everything I found essential to gain weight, but I lost my six pack in the process. So can you or anyone tell me the best way to burn fat while maintaining the most amount of calories I eat.

Edit: I know there's a chance I might be doing things the wrong way even though I feel they are right. So feel free to point out any mistakes you think I am making from the information I am giving. Also I feel that experience beats what many people naturally believe and thats why I am asking for help from people here in the forums.
 
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brazuca said:
I do very instense abs exercises twice a week. Tuesdays and Thursdays.
I mean not like 100 crunches, but the exercises that leave me almost dying at around 20 to 30 reps. I work upper abs, sides and bottom abs etc. So I have abs I just managed to acquire a layer of fat on top of them from gaining weight....

I was pretty ripped and had six pack and was on my way to a eight pack. But thats when I weighted 115 pounds my Body fat was around 4 to max 5%.

I decided to gain weight because I wanted more meat on my bones hah. So I started eating a lot especially foods with a lot of calories, I still payed attention to fat, but I stopped doing cardio.

Basically I did everything I found essential to gain weight, but I lost my six pack in the process

So can you or anyone tell me the best way to burn fat while maintaining the most amount of calories I eat.
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1. I still think that at 125lbs, your way too light for your height especially. Just because your skinny and have abs doesn't impress anyone. If you want to impress people. Eat more, eat clean, lift with intensity and if you stick with it you'll have thicker and more defined abs, and the rest of the package to go with it.

2. I guess your trying to say, you want to lose fat but not eat any less. If you don't want to change your diet, your going to have to exercise more to still go into a calorie deficit. You can eat the same amount of food your eating now, you just have to keep increasing the intensity of your workouts to put you in a calorie deficit.
 
Phate89 said:
1. I still think that at 125lbs, your way too light for your height especially. Just because your skinny and have abs doesn't impress anyone. If you want to impress people. Eat more, eat clean, lift with intensity and if you stick with it you'll have thicker and more defined abs, and the rest of the package to go with it.

2. I guess your trying to say, you want to lose fat but not eat any less. If you don't want to change your diet, your going to have to exercise more to still go into a calorie deficit. You can eat the same amount of food your eating now, you just have to keep increasing the intensity of your workouts to put you in a calorie deficit.
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Yes I want to eat big, lift big, and everything big, but I also want to lower my body fat to around 5%.
I want to make absolutely sure I lose minimal calories cause my main goal is to get bigger, but I want to burn fat so I can have at least some of my six pack visible until I reach my goal of 140 pounds.


So how often should I do cardio? The most important thing is for me to get bigger, thats why I sacrificed my abs to get bigger. I usually weight 128 by the time I go to bed from all the eating. Forgot to say that my minimum weight is 125.

My goal is to actually reach 140 pounds and make that my minimum weight.
But I want at least semi visible six pack on the way, but it's not essential for me though.
Then at 140 I'll begin burning as much fat as I can, while attempting to keep that weight.

My dad used to weight 115 pounds at 18, he's 40 now and weights 169 pounds and he doesn't exercise that much, but he also eats very healthy so he doesn't get overweight. So I have the potential to gain weight some time in the future.

My average diet consists of(Lots of rice, beans, chicken, beef, corn, bananas, milk, V8 fruit and vegetable juice, etc.)

Edit: But going into calorie deficit will stop me from gaining weight won't it? I just want to burn the fat thats blocking my abs from being visible. To bad there isn't a way to concentrate on losing fat just there heh...

So right now my goals are. 1# Reach 140 pounds. 2# have at least some visible six pack on the way.
 
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brazuca said:
Yes I want to eat big, lift big, and everything big, but I also want to lower my body fat to around 5%.
I want to make absolutely sure I lose minimal calories cause my main goal is to get bigger, but I want to burn fat so I can have at least some of my six pack visible until I reach my goal of 140 pounds.


So how often should I do cardio? The most important thing is for me to get bigger, thats why I sacrificed my abs to get bigger. I usually weight 128 by the time I go to bed from all the eating. Forgot to say that my minimum weight is 125.

My goal is to actually reach 140 pounds and make that my minimum weight.
But I want at least semi visible six pack on the way, but it's not essential for me though.
Then at 140 I'll begin burning as much fat as I can, while attempting to keep that weight.

My dad used to weight 115 pounds at 18, he's 40 now and weights 169 pounds and he doesn't exercise that much, but he also eats very healthy so he doesn't get overweight. So I have the potential to gain weight some time in the future.

My average diet consists of(Lots of rice, beans, chicken, beef, corn, bananas, milk, V8 fruit and vegetable juice, etc.)

Edit: But going into calorie deficit will stop me from gaining weight won't it? I just want to burn the fat thats blocking my abs from being visible. To bad there isn't a way to concentrate on losing fat just there heh...

So right now my goals are. 1# Reach 140 pounds. 2# have at least some visible six pack on the way.
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1. If you had a picture of yourself, it will help a lot.

2. You can either lose body fat, or gain muscle. BUT you CAN lower body fat percentage, while gaining weight ( muscle ). And body fat percentage is all that matters because if you gained 30lbs of muscle and only gained 3-4% body fat, you'd be ripped more than before.

It is certainly reasonable to be able to gain weight, and still get abs.

For example, when i weighed 145lbs I didn't have any abs, but when i gained around 15lbs of LBM, i gained a 4 pack ( genetically, cant get a 6 pack )

So forget about losing fat. Your #1 goal should be to gain muscle, while minimizing fat gain.

Take a look at the other threads in the weight training and bodybuilding sections and come back to me with specific nutrition/weight training questions.
 
Thats your choice. You can do as much cardio as you want as long as your still eating enough to gain at a steady pace at around 1lbs or less a week. Cardio is always a good idea, it improves fat oxidation and will minimize fat gain.
 
I can't eat more then I am capable now. I've been increasing my minimum weight by .5 pounds every 1 to 2 weeks. I only do Cardio once a week.

Here's my Cardio day. (Sunday)
Walking for 3 minutes on 3mph
Running for 1 minute on 8mph
Repeat until reaching 20 minutes.
Jog at 5mph till reaching 28 minutes.
Walk at 2mph until reaching at least 30 minutes.

I have to use a treadmill for cardio. It's maximum speed is 8mph and it's always inclined up a bit from what appears to be around 10 degrees.

I don't run more because I am afraid of losing too many calories.

Since I am trying to maximize weight gain (Muscles) but am trying to lose body fat. Should I do Cardio more times a week? Should I do more or less each time then I do now?

Keep in mind gaining weight is my priority.
 
Well, if you dont want to eat more food. Then just run less. And 1/2 pound a week is perfectly reasonable as long as your making strength gains.
 
I am going to start drinking Whey Protein (1 scoop not 2) with milk every time before I work out.

My basic routine consists of the following
Sunday - "Intense" Cardio
Monday - Arms, Shoulders
Tuesday - Abs
Wednesday - Chest, Back
Thursday - Abs
Friday - Legs
Saturday - Abs
Feel free to comment on whether you think I should change some stuff.

Given my weight, age, height, etc. Should I take Whey once every day. If not every day which days should I take it. I don't want to end up consuming too much protein and get something like hyperuricemia (If that is possible).
 
brazuca said:
I am going to start drinking Whey Protein (1 scoop not 2) with milk every time before I work out.

My basic routine consists of the following
Sunday - "Intense" Cardio
Monday - Arms, Shoulders
Tuesday - Abs
Wednesday - Chest, Back
Thursday - Abs
Friday - Legs
Saturday - Abs
Feel free to comment on whether you think I should change some stuff.

Given my weight, age, height, etc. Should I take Whey once every day. If not every day which days should I take it. I don't want to end up consuming too much protein and get something like hyperuricemia (If that is possible).
Click to expand...

Do a search for "full body workout" or just look around in the weight training section for other weight training routines.

Whey protein is just what it sounds like, protein. And no, unless your eating 3-4x your bodyweight in protein, your not over-doing it. Best to take whey after workout btw.
 
Thanks.

I am going to consume Whey Protein every morning.
Also one after every time I work out except on days I work on cardio.
 
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