Can you lose weight but maintain muscle?

[BoomBapTrap]

Alright fellas. I’m trying to lose a good 20 pounds.
So I’m eating in a caloric deficit and doing cardio. Problem is, I’m trying to maintain/build muscle as well. Not a lot, but some. And lifting weights makes me hungry which increases my TDEE significantly.

Is it possible for me to lose weight and maintain muscle?
I’m at 178 trying to cut down to 155-160. But I don’t want to do just cardio and be all flabby with no definition.

What’s the best routine/diet for this goal?

[a.rihn]

That's a difficult balance to strike. For lifting, maybe try lower weight but with higher reps.

[HeadBodyBodyBody]

Alright fellas. I’m trying to lose a good 20 pounds.
So I’m eating in a caloric deficit and doing cardio. Problem is, I’m trying to maintain/build muscle as well. Not a lot, but some. And lifting weights makes me hungry which increases my TDEE significantly.

Is it possible for me to lose weight and maintain muscle?
I’m at 178 trying to cut down to 155-160. But I don’t want to do just cardio and be all flabby with no definition.

What’s the best routine/diet for this goal?

What is your height?

...do you already eat well, train hard, get good sleep?

Who has told you to lose weight, your coach? What is the purpose of losing weight exactly? This is a boxing forum, not a bodybuilding forum

[abracada]

Alright fellas. I’m trying to lose a good 20 pounds.
So I’m eating in a caloric deficit and doing cardio. Problem is, I’m trying to maintain/build muscle as well. Not a lot, but some. And lifting weights makes me hungry which increases my TDEE significantly.

Is it possible for me to lose weight and maintain muscle?
I’m at 178 trying to cut down to 155-160. But I don’t want to do just cardio and be all flabby with no definition.

What’s the best routine/diet for this goal?

Yes you can lose fat and gain lean mass.

It’s call body recomp.

Use google, millions of free articles about it.

[4truth]

Would be good to know your body fat percentage. Without gaining or losing any muscle, what weight would you be at say, 12% body fat?

[BoomBapTrap]

What is your height?

...do you already eat well, train hard, get good sleep?

Who has told you to lose weight, your coach? What is the purpose of losing weight exactly? This is a boxing forum, not a bodybuilding forum

I’m 5’6.5
And I want to start up boxing, but I’ve been doing bodybuilding lifting routines for the past 3-4 years so I’ve accumulated more mass than optimal.

I have a naturally narrow frame so I should be around 150-160 optimally.

Yes, I eat clean, sleep well and train hard. Cardio and weights. But I want to start boxing so I’ll need to cut weight. My cardio is out of shape especially with my BMI being overweight.

[BoomBapTrap]

Would be good to know your body fat percentage. Without gaining or losing any muscle, what weight would you be at say, 12% body fat?

I’m probaly about 20% BF right now. I want to cut down to 8-10% and be no more than 150-160 lbs.


Would it be easier just to do cardio and eat in deficit for now to cut down the weight and unwanted mass?

And then once I get to a low enough weight I can start lifting again but with lighter weight.

[HeadBodyBodyBody]

I’m 5’6.5
And I want to start up boxing, but I’ve been doing bodybuilding lifting routines for the past 3-4 years so I’ve accumulated more mass than optimal.

I have a naturally narrow frame so I should be around 150-160 optimally.

Yes, I eat clean, sleep well and train hard. Cardio and weights. But I want to start boxing so I’ll need to cut weight. My cardio is out of shape especially with my BMI being overweight.

Sounds like some of that muscle is gonna have to go. The best way to prepare for boxing is running and calisthenics. Even better, is to just go the boxing gym, and get advice from a trainer who will be able to tell you straight. I'd say you may be training hard right now but it's the wrong kind of training for boxing. Drop the weights, start doing plyometrics and sprints

Even at 150, you will be shorter than most at 5'6"

Also, no way are you eating clean at 20% BF!

[BoomBapTrap]

Sounds like some of that muscle is gonna have to go. The best way to prepare for boxing is running and calisthenics. Even better, is to just go the boxing gym, and get advice from a trainer who will be able to tell you straight. I'd say you may be training hard right now but it's the wrong kind of training for boxing. Drop the weights, start doing plyometrics and sprints

Even at 150, you will be shorter than most at 5'6"

Also, no way are you eating clean at 20% BF!

It’s just a guess, but I do eat clean. But what I think is happening is I’m not eating enough calories to match how much I’m weight lifting/running so it’s becoming counter productive to my weight loss.

Examples of what I typically might eat throughout the day:

All home cooked.
Eggs
Kale banana smoothie
Chicken breast
Wheat bread
Wheat penne pasta
Ground beef
PB&J sandwich
Tuna

[HeadBodyBodyBody]

It’s just a guess, but I do eat clean. But what I think is happening is I’m not eating enough calories to match how much I’m weight lifting/running so it’s becoming counter productive to my weight loss.

Examples of what I typically might eat throughout the day:

All home cooked.
Eggs
Kale banana smoothie
Chicken breast
Wheat bread
Wheat penne pasta
Ground beef
PB&J sandwich
Tuna

Forget about maintaining/building muscle, start training like a boxer. Drop the weights, start running everyday. Better yet, get yourself to a boxing gym where someone can get a look at you and give you good advice. If you are not intending to compete, you can compromise somewhat on dropping so much weight.

What I don't understand is why you have chosen the specific weight loss goal that you have. What is better is to train well (like a boxer!), eat well, rest well, and THEN see where you are at once all those things are in place and running smoothly. Any factors outside of that, like wanting to keep your pretty muscles, well that's an issue that you'll have to work out for yourself..