Getting too big - I have to lay off the heavy weights

Try adding Pilates and yoga to stretch your muscles for a longer leaner look. I am not there yet, but a friend of mine was concerned about getting too bulky so she started yoga and pilates and says it is intense and has lengthen her muscles.

I say you should follow your personal trainer's advise if you're really serious about bulking down. If you want something challenging without the bulking up, you should try something like boot camp or circuit training. Circuit training especially is very challenging because it incoporates both cardio and light weight training and I promise you, after a session you'll really feel like you've worked. I know how difficult it is to switch from heavy lifting to light weight training. I also used to lift heavy weights and bulked up quite a bit as a result, but when I got into running two years ago, I had to switch to light weight traing to trim down. It was quite difficult but I eventually did it. I lost about 7kg of muscle and developed lean muscle tone instead bulking up. I also recommend you take up something like running or cycling (or both), which are both very challenging cardio exercises. Cycling especially does a good job in developing lean muscle, especially in the legs and no, contrary to popular belief, you won't get bulky thighs and calves from cycling. That's a total myth.

I say you should follow your personal trainer's advise if you're really serious about bulking down. If you want something challenging without the bulking up, you should try something like boot camp or circuit training. Circuit training especially is very challenging because it incoporates both cardio and light weight training and I promise you, after a session you'll really feel like you've worked. I know how difficult it is to switch from heavy lifting to light weight training. I also used to lift heavy weights and bulked up quite a bit as a result, but when I got into running two years ago, I had to switch to light weight traing to trim down. It was quite difficult but I eventually did it. I lost about 7kg of muscle and developed lean muscle tone instead bulking up. I also recommend you take up something like running or cycling (or both), which are both very challenging cardio exercises. Cycling especially does a good job in developing lean muscle, especially in the legs and no, contrary to popular belief, you won't get bulky thighs and calves from cycling. That's a total myth.

I would place a bet that most of your bulk is fat as well as muscle (that you've either maintained, or built a small amount of) I hope that doesn't sound rude, but from personal experience, and hearing others stories on here, fat gives the appearance of looking slightly "bulky" when you start lifting but once that goes you'll just look more toned.

You will not have built that much muscle lifting heavy. If you are building any then you're likely eating above maintenance. Do you want to lose fat%? If so, go in a deficit. If not, stay in maintenance. This whole "light weight, low reps" to tone, not build is BS. It really is.

Personal experience:

Started lifting heavy, wasn't watching what I was eating (likely a surplus) - Gained weight, looked a little "bulky" (fat and a little muscle)

Started watching what I ate, eating in a small deficit to lose fat, continued lifting heavy - Lost fat, got smaller, got stronger. Didn't gain any muscle. Didn't look bulky.

Did a bulking cycle - ate in a surplus, continued lifting heavy, got bigger/bulkier, but not as much as in the first instance. I had more muscle but I was smaller, lower bf%, fit in clothes better (than in the first instance) Muscle was built, but that was the point, I did it purposefully, with a surplus. Anything less than that and I didn't.

You may just need to lower your body fat percentage, i.e. do a cut, while continuing to train in the same way. A small deficit like TDEE-10% would be good

it's extremely hard to put on much muscle, and bulking (whether you are male or female) results in putting on fat as well as muscle. After you bulk, you cut, to try and lose the fat while keeping the muscle.

I would not advise trying to reduce the amount of muscle you have, without first doing a cut to lose body fat. Muscle is healthy, letting your muscles atrophy is not.

The only exception to this advice is if your body fat is already low enough to see your abs, in which case the problem won't be too much fat.

I would place a bet that most of your bulk is fat as well as muscle (that you've either maintained, or built a small amount of) I hope that doesn't sound rude, but from personal experience, and hearing others stories on here, fat gives the appearance of looking slightly "bulky" when you start lifting but once that goes you'll just look more toned.

You will not have built that much muscle lifting heavy. If you are building any then you're likely eating above maintenance. Do you want to lose fat%? If so, go in a deficit. If not, stay in maintenance. This whole "light weight, low reps" to tone, not build is BS. It really is.

Personal experience:

Started lifting heavy, wasn't watching what I was eating (likely a surplus) - Gained weight, looked a little "bulky" (fat and a little muscle)

Started watching what I ate, eating in a small deficit to lose fat, continued lifting heavy - Lost fat, got smaller, got stronger. Didn't gain any muscle. Didn't look bulky.

Did a bulking cycle - ate in a surplus, continued lifting heavy, got bigger/bulkier, but not as much as in the first instance. I had more muscle but I was smaller, lower bf%, fit in clothes better (than in the first instance) Muscle was built, but that was the point, I did it purposefully, with a surplus. Anything less than that and I didn't.

If you're eating MORE than TDEE, like you stated in your OP, then you're getting bulky because you are....well, bulking! If you want to stay the same/smaller, you need to eat AT TDEE or cut. Eating more food is what's making you big, don't blame the innocent little weights!

Well, I wish someone would tell me how to get this FAT from the top of my stomach muscles! :happy:

Do a search for the "in place of a road map" thread.... that explains it all really carefully and gives you step by step instructions.

Try adding Pilates and yoga to stretch your muscles for a longer leaner look. I am not there yet, but a friend of mine was concerned about getting too bulky so she started yoga and pilates and says it is intense and has lengthen her muscles.

Pilates and yoga cannot make your muscles longer. Muscles are fixed to the bone at each end, there is no way to lengthen them. That terminology is just marketing.


OP if you love heavy lifting why not keep it up and stop eating over maintenance? The eating over your TDEE is what is making you seem bigger, not the lifting.

Agreed. Even without lifting, if you carry on eating over TDEE you will put weight on.

Have you tried a body pump class? Lots of reps, lower weight, and very challenging. Maybe try something like that? I also would try eating TDEE for awhile, or at least loer your cals by 1-200. I think it can't hurt to switch up your routine - even for six weeks or so. I hope you find what works for you!

The advice your pt is giving you might not help you de-bulk. Mid-weight, high-rep is generally for bodybuilding/hypertrophy work. That's going to pump your muscles a bit and if your body image suggests bulk, then you aren't going to like that.

What will help is eating below TDEE and continuing your heavy lifting program. You might lose some strength, but you'll be happier with your results if you start eating at a deficit. It'll melt away the body fat.

Lifting for power and strength doesn't necessarily create bulk. But it will create strength, burn a good bit of calories, and help you reduce body fat if you cut back the calories.

As a female who also puts on muscle faster than the average woman, I would say circuit training is what has helped me balance burning calories with keeping toned in the past.