The Poliquin Principles
Charles Poliquin
Charles is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists, world-record holders and pro athletes.
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Can I Lose Fat Without Losing Muscle
Q: I am currently 96 kg at 15% body fat and would like to be between 6% to 7%. If my calculations are correct, it means I have to lose about 8-9 kilos. I was thinking about dropping my calories to about 2,400 kcal a day. Is it possible to lose this amount of fat in about 8-10 weeks without losing muscle or performing aerobic work?
A: Your goal of not losing any muscle should be easily attainable without direct aerobic work if you limit your fat loss to about 1 kg (2.2 pounds) per week. I have plenty of clients who have done just that over the course of two months. However, make sure you restrict your carb intake throughout the day and limit most of your carb ingestion to your post-workout meal. Since your body fat is relatively high, I would eat only about 60 grams of carbs along with 40 grams of protein in your post-workout shake.
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