T Nation

Losing Fat and Retaining Muscle

Hey I am wanting to lose body fat but maintain the muscle I do have. I am 6’ and weigh approx. 240lbs. My lean mass is approx. 185 lbs.

Maybe someone can point me in the right direction.

I have been trying to start proper eating habits every 3 hours but in the afternoon I feel bloated and do not know why? I am drinking plenty of water, but as I said maybe someone can point me in the right direction.

TL

calculate your calorie intake using your lbm of 185, not 240. you don’t want to feed the fat. and not knowing what you are eating during the day, don’t know why you are feeling bloated. to lose fat and gain muscle, use the zig zag method. lower your calorie intake on days you don’t train or low volume days and increase your calorie intake on days you train or high voulume training days.