Can you lose weight but maintain muscle?

[HeadBodyBodyBody]

Here is a quote from another thread I remembered, that I thought was pretty **** on. It was a similar situation to yours, a guy wanting to get leaner having built a pretty jacked physique previously (5'8", 165)

How hard did you have to work to get as muscular as you are now? If it is just the way your body is it will likely be really hard to loose the muscle, but looking at your Instagram pics I'd bet you put alot of work into building that muscle. If so it'll probably come off easy once you stop doing crossfit (or heavy weightlifting, etc.) Running and other endurance exercises (skipping, sparring, long rounds on bags) will help. You should find that even if you lose weight and muscle mass you will punch faster which= harder. As others mentioned eating less calories than your burning is essential as well. Muscle mass in my opinion doesn't help at all with boxing assuming your in you ideal weight class, being fast, explosive and lean is what most boxers want. Also, consider figuring out your body fat percentage and doing a bit of math from there to see if being much leaner is an option.

[BoomBapTrap]

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..

I’ve always been a very skinny and small frame dude. Before I started working out years ago, I weighed a natural 140. After working out lifting heavy all the time for years I built up all this mass. Now not all of it muscle of course, but a lot of it is. I don’t look fat under clothes, I just have muscle mass all over now.

I’m signing up with a boxing gym this week and I’m gonna focus on losing weight overall, and drop the weights for awhile. Soon as I feel I’m a low enough weight I’ll maybe incorporate a little weight lifting but certainly not like a bodybuilder routines as previously done before.

155-160 will be an ideal weight for me, given that’s me maintain a 8-10% bf.

[a.rihn]

That sounds like you have a good plan. Get in there (to the boxing gym) and just feel it out. Listen to the coaches, and listen to your body. If you're in shape, and you're putting in consistent work, things will work themselves out. Find what works in the action, as opposed to what "sounds right" in the numbers.

[Eastbound]

Your body will use your fat for fuel if you’re eating less than what your burning up. That’s the point and how you want to loose weight. Your body will always use fat before muscle if it is available as a fuel source. Fat is how your body stores excess fuel supplies when you eat more than what you can burn. It’s the way people survived back in the day when there were famines. Your body is basically saving the food for you in the form of fat for some other time. It’s supposed to be used up at some point

[Blond Beast]

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?

U can defiantly lose weight and gain muscle. We all carry more fat than we think. A diced pro bodybuilder is still %2-%4 body fat. If ur not trying to make sum sort of weight class, then just lift, eat enough protein to help promote ur muscle gains, cut excess sugars carbs, fats. Muscle burns calories. Gaining 5lbs of muscle can be the easiest way to lose 5lbs of fat, especially if uve been inactive. If ur losing fat and gaining muscle u might stay the same weight. But u will see ur physique change. Don’t be afraid to flex and pose in the mirror, that will help u see results and even motivate you. Worry about ur consistency, diet, training, before ur weight. If u do weigh yourself it should be in the morning as it’s the most stable.

[BoomBapTrap]

U can defiantly lose weight and gain muscle. We all carry more fat than we think. A diced pro bodybuilder is still %2-%4 body fat. If ur not trying to make sum sort of weight class, then just lift, eat enough protein to help promote ur muscle gains, cut excess sugars carbs, fats. Muscle burns calories. Gaining 5lbs of muscle can be the easiest way to lose 5lbs of fat, especially if uve been inactive. If ur losing fat and gaining muscle u might stay the same weight. But u will see ur physique change. Don’t be afraid to flex and pose in the mirror, that will help u see results and even motivate you. Worry about ur consistency, diet, training, before ur weight. If u do weigh yourself it should be in the morning as it’s the most stable.

Yeah I’m trying to lose both muscle mass and fat. The hardest part is if I cardio and weights in one day, my body requires so many calories to be intact, in the 2000-2500 range I believe. Hard to lose weight when you’re eating that many calories.

I remember watching a video of Thurman’s trainer saying she has him on a strict 1800 calorie diet to cut weight down.

I’m about his height so I’m trying to cut weight.

I think I’ll just stick to running, basketball, and sign up for boxing here soon so I can get the weight off. Once I’ve lost enough where I feel it’s okay to put maybe 5-10 lbs. more of muscle then I’ll start lifting again, but moderately.

[BoloShot]

Intermittent fasting is your best bet to do it quickly.

[Jamesfranklin]

I am trying to achieve this from a long period of time. After doing my workout session, i often eat foods rich in proteins for making muscles. But for me losing weight is really hard. I have followed many fitness plans for losing weight, but unfortunately, i did not lose a certain amount of weight.

[OctoberRed]

I am trying to achieve this from a long period of time. After doing my workout session, i often eat foods rich in proteins for making muscles. But for me losing weight is really hard. I have followed many fitness plans for losing weight, but unfortunately, i did not lose a certain amount of weight.

What steps were you taking to lose it?