9 weight train to hold lean muscle maintain some form of weight training at least 3 times a week or your body won't have a single reason to hold lean muscle, it will burn muscle faster than the recession is burning away at the stock market, even more so if you're doing substantial amounts of cardio each week. Lose weight keep muscle diet plan. Just by adding more protein to your diet causes you to eat less which results in weight loss for building muscle and fat loss, i would recommend about 40% of your total calories come from protein or about 1 gram of protein per bodyweight in pounds.
lose weight keep muscle diet plan
A study in 88 overweight adults found that a hypocaloric diet that contained 064 grams of protein per pound (14 g/kg) of body weight was more effective in preserving muscle mass and reducing. Tilapia alternate options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp yams alternate options: 1/3 cup amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley the get-lean meal plan. target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat to accelerate your weight loss, limit starchy carbs to the period directly after weight training.. Here is an example meal plan for a male that works out about 4-5 hours a week, weighs 190 lbs. and wants to lose 10 lbs. of fat. keep in mind that there is no perfect calculator to figure out how many calories you need. this is simply a guide. the best way to figure out how much you need to eat is to keep a journal and adjust where needed..
