Eric Johnson

Contributing Writer

Slash Body Fat, Spare Muscle

Many people want to lose extra fat, however, for the serious lifters, we want to keep as much muscle mass as possible.  To do that, the old phrase, “slow and steady wins the race,” rings true.  It is important to keep muscle mass and that we don’t drop too much weight, or put our body through too much catabolism.  Ideally, you’d like to operate at about a 500 caloric deficit each day, and do some slow steady state cardio 3-4 times a week.  This would have you losing 1-1.5lbs a week of mostly body fat.  Here is a sample of my diet:

1,900 Calories per day

30-40g Fat

150-170g Carbs

180-200g protein

Three times per week,  45-minutes of Cardio -  Treadmill -10%incline, 3.7MPH

Eric Johnson is a NASM CPT and Team JBT Athlete

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