Question by Chris D: Is it safe to go on a nutritional balanced weight loss binge for 14 days only?
I know it’s only recommended to lose 2 lbs per week safely. I don’t have any eating disorders, I am very conscious about what I eat and making sure I hit all nutritional daily targets in regards to caloric intake and protein/carbs/fat. I am a 25 year old male and weigh 178. Most of it is flab even though for the last month I have been toning. It is impossible to build muscle and lose weight at the same time. So I want to get down to 165-170. This will be my “lean weight.
And then go on to adding lean muscle mass from there and regaining the weight in the form of muscle. My question is…is it safe for me to aim for 4 lbs a week in weight loss until I reach my lean goal? This will include taking in an average of 1000-1200 calories daily and burning at least 300-500 calories per day via exercise. I don’t want to drop dead or anything so I was just wondering. I dont want to be stick skinny just reduce my body fat percentage and I’ve read on numerous websites/blogs/magazines you cannot build muscle and lose fat at the same time. So again…I want to lose the weight first (still doing resistance training to keep whatever muscle I’ve gained thus far) and tons of cardio. My diet plan for the two weeks is a 20/60/20. 20% Protein, 60% Carbs (for energy) and 20% Fat (our bodies need fat!) PLEASE ONLY EXPERIENCED MATURE FITNESS AND NUTRITIONAL ADULTS THAT KNOW ABOUT THIS TOPIC RESPOND. NO “dumb” answers from children. Thanks!
I’m sorry I didn’t mean lose fat and build muscle at the same time I meant build muscle and lose weight at the same time. Ive read several places that it isn’t possible. They compared it to “standing up and sitting down at the same time”

Best answer:

Answer by Frankie
You have gotten some bad advice. You can build muscle and lose fat at the same time. You need to incorporate strength training with the cardio and be sure your total calories don’t drop too low because your body needs a minimum amount of calories just for daily function or you will start metabolizing your own muscle. This is where that myth comes in. You can’t go on a starvation type diet to lose fat and gain muscle. Your planned calories are likely below that though so I would increase them to around 1500, especially if you will be doing exercise.

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