I'm trying to shread/ not lose muscle
sidsiidhu
Posts: 83 Member
Hey everybody so to start i'm 6feet and love lifting heavy weights. I wanted to get big and wanted to gain weight so I started mass gainers and bumped up to 200lbs from being 180lbs in about 3 months period and now that I reached 200lbs I want to lose that belly fat which is ridiculously annoying. I'm at 23% body fat and would love to go down to probably 12% bodyfat and look shredded for the summer. Im not planning on losing the muscle I have and which is a fear factor for me so I skipped cardio for the past year or so. I love deadlifting, squatting and benching. At least i went hard on the lifting part.
Any tips and advice would be appreciated.
Any tips and advice would be appreciated.
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Replies
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You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.0
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Cardio is so overrated anyway! Sounds like it's cutting time.0
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You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
This.
Also, there is a great group on here called "Eat, Train, Progress." A lot of experienced people who can offer some really good advice.
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You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
Can I pick your brain about this? I only have two weights at home. Mine is 4.6 kg + the bar, and my hubby's is 9.6 kg + the bar, and I have two kids that I might be able to use as weights (32 lbs and 42 lbs). I'm a SAHM with no budget to buy more weights, but I can modify them because they are adjustable. I'm 179 lbs, looking to get to a healthy BMI (165# is my healthy-bmi-threshold number).
I would like to keep my muscles and just lose the fat if possible, but I know nothing about lifting weights, and I've been to the "Eat, Train, Progress" group, but there's just so much information that I don't even know where to start!0 -
KrunchyMama wrote: »You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
Can I pick your brain about this? I only have two weights at home. Mine is 4.6 kg + the bar, and my hubby's is 9.6 kg + the bar, and I have two kids that I might be able to use as weights (32 lbs and 42 lbs). I'm a SAHM with no budget to buy more weights, but I can modify them because they are adjustable. I'm 179 lbs, looking to get to a healthy BMI (165# is my healthy-bmi-threshold number).
I would like to keep my muscles and just lose the fat if possible, but I know nothing about lifting weights, and I've been to the "Eat, Train, Progress" group, but there's just so much information that I don't even know where to start!
Look up Stronglifts 5x5, or resistance exercises that don't need weights0 -
KrunchyMama wrote: »You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
Can I pick your brain about this? I only have two weights at home. Mine is 4.6 kg + the bar, and my hubby's is 9.6 kg + the bar, and I have two kids that I might be able to use as weights (32 lbs and 42 lbs). I'm a SAHM with no budget to buy more weights, but I can modify them because they are adjustable. I'm 179 lbs, looking to get to a healthy BMI (165# is my healthy-bmi-threshold number).
I would like to keep my muscles and just lose the fat if possible, but I know nothing about lifting weights, and I've been to the "Eat, Train, Progress" group, but there's just so much information that I don't even know where to start!
YOUTUBE0 -
I think one of the "fitest" looking men I know on TV is Chef Robert Irvine. I recently read about his diet and exercise routine and I've included the link to the story I read.
http://blog.foodnetwork.com/fn-dish/2014/12/exclusive-robert-irvines-fitness-routine-and-how-you-can-do-it-too/0 -
Of that 20lbs. Gain how much do you think is added muscle ?0
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I can promise you that if that is his physique now, he didn't get it with low weights and high reps. Unless he's on gear, he previously did some other program to put on the muscle he's got.I think one of the "fitest" looking men I know on TV is Chef Robert Irvine. I recently read about his diet and exercise routine and I've included the link to the story I read.
http://blog.foodnetwork.com/fn-dish/2014/12/exclusive-robert-irvines-fitness-routine-and-how-you-can-do-it-too/
The program he's on now sounds more like a maintenance program.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I think one of the "fitest" looking men I know on TV is Chef Robert Irvine. I recently read about his diet and exercise routine and I've included the link to the story I read.
http://blog.foodnetwork.com/fn-dish/2014/12/exclusive-robert-irvines-fitness-routine-and-how-you-can-do-it-too/
Thank you would look into it.
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Liftng4Lis wrote: »Cardio is so overrated anyway! Sounds like it's cutting time.
Yupp lolz I sure hope this works0 -
You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
Perfect I supposed, now i'll focus more on protein intake and decrease 10% on carbs and try to see where that'll take me. Thank you0 -
rjmudlax13 wrote: »You sound like you have it down. Eat at a small deficit (about half a pound a week) and continue lifting. You don't need cardio to lose weight. The people in the gaining weight forum can help you out more, as many regularly go through bulk/cut cycles.
This.
Also, there is a great group on here called "Eat, Train, Progress." A lot of experienced people who can offer some really good advice.
Thanks bud I'll look into it.0 -
A lower weight higher rep program can be a hypertrophy program. If the rep range puts the person at the one rep max equivalent calculation and there is progressive overload, then you'll get good results. Kai Greene does a lower weight higher rep program. He's not hurting for muscles. (yeah, I know he juices, so what)
I love Robert Irvine, too!0 -
you need a good deficit, avoid alcohol, and get plenty of fruits and veggies in your diet.0
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keep lifting heavy, up your protein, reduce carbs a little, and up fats to stay satiated and eat in a about a 500 per day calorie deficit.0
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So he could gain muscle just by being alive, regardless of how he lifts, that's so what.AmandaHugginkiss wrote: »He's not hurting for muscles. (yeah, I know he juices, so what)
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keep lifting heavy, up your protein, reduce carbs a little, and up fats to stay satiated and eat in a about a 500 per day calorie deficit.
Hey thanks bud appreciate your comment, I've never tried this before and afraid of losing the muscle I have gotten over the year time. Hopefully I do this right and look like a model in a month or two.0 -
keep lifting heavy, up your protein, reduce carbs a little, and up fats to stay satiated and eat in a about a 500 per day calorie deficit.
Hey thanks bud appreciate your comment, I've never tried this before and afraid of losing the muscle I have gotten over the year time. Hopefully I do this right and look like a model in a month or two.
you could always go for .5 pound per week loss....but that is going to slow down your body fat % decrease..
I found this article by layne Norton the other day on bb.com ...
http://www.bodybuilding.com/fun/layne36.htm
basically he says that you can lose a pound a week and minimize muscle loss ....
so you should be OK at 500 calorie deficit...0 -
keep lifting heavy, up your protein, reduce carbs a little, and up fats to stay satiated and eat in a about a 500 per day calorie deficit.
Hey thanks bud appreciate your comment, I've never tried this before and afraid of losing the muscle I have gotten over the year time. Hopefully I do this right and look like a model in a month or two.
you could always go for .5 pound per week loss....but that is going to slow down your body fat % decrease..
I found this article by layne Norton the other day on bb.com ...
http://www.bodybuilding.com/fun/layne36.htm
basically he says that you can lose a pound a week and minimize muscle loss ....
so you should be OK at 500 calorie deficit...
Oh ok, well I'm a try doing the stair master after every workout and 500 calorie deficit and I'll see where that takes me in about a week and if it looks like a good change then I guess its working and that would be a blessing. Appreciate your support bud.0 -
Stick with your same lifting routine. Don't change that. Add in HIIT to lose belly fat. It sucks, but it has to be done. Try a 30 minute kickboxing class 4-5 days a week, or run sprint intervals or hills. The great thing about HIIT is that it doesn't take a lot of time and won't waste away your muscle. Look at how massive and shredded sprinters are, and how scrawny marathoners are. Do fast, high-paced workouts in the morning on an empty stomach. Eat a bunch of carbs afterwards to fuel your body for heavy lifting later.0
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RayInMotion wrote: »Stick with your same lifting routine. Don't change that. Add in HIIT to lose belly fat. It sucks, but it has to be done. Try a 30 minute kickboxing class 4-5 days a week, or run sprint intervals or hills. The great thing about HIIT is that it doesn't take a lot of time and won't waste away your muscle. Look at how massive and shredded sprinters are, and how scrawny marathoners are. Do fast, high-paced workouts in the morning on an empty stomach. Eat a bunch of carbs afterwards to fuel your body for heavy lifting later.
Awesome that's what I shall start soon, so I'm wondering maybe the stair master at 100 reps/min for 30seconds and resting for a min and repeating that 10* would be the idea that I should be aiming for.0 -
RayInMotion wrote: »Stick with your same lifting routine. Don't change that. Add in HIIT to lose belly fat. It sucks, but it has to be done. Try a 30 minute kickboxing class 4-5 days a week, or run sprint intervals or hills. The great thing about HIIT is that it doesn't take a lot of time and won't waste away your muscle. Look at how massive and shredded sprinters are, and how scrawny marathoners are. Do fast, high-paced workouts in the morning on an empty stomach. Eat a bunch of carbs afterwards to fuel your body for heavy lifting later.
Awesome that's what I shall start soon, so I'm wondering maybe the stair master at 100 reps/min for 30seconds and resting for a min and repeating that 10* would be the idea that I should be aiming for.
Something similar to this but HIIT0 -
RayInMotion wrote: »Stick with your same lifting routine. Don't change that. Add in HIIT to lose belly fat. It sucks, but it has to be done. Try a 30 minute kickboxing class 4-5 days a week, or run sprint intervals or hills. The great thing about HIIT is that it doesn't take a lot of time and won't waste away your muscle. Look at how massive and shredded sprinters are, and how scrawny marathoners are. Do fast, high-paced workouts in the morning on an empty stomach. Eat a bunch of carbs afterwards to fuel your body for heavy lifting later.
Awesome that's what I shall start soon, so I'm wondering maybe the stair master at 100 reps/min for 30seconds and resting for a min and repeating that 10* would be the idea that I should be aiming for.
Something similar to this but HIIT
As long as you're doing something at all out effort, it will be fine. Bike, treadmill, stairmaster, punching bag. The 30/60 is a good place to start, working your way to a 60/30 split.
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RayInMotion wrote: »Stick with your same lifting routine. Don't change that. Add in HIIT to lose belly fat. It sucks, but it has to be done. Try a 30 minute kickboxing class 4-5 days a week, or run sprint intervals or hills. The great thing about HIIT is that it doesn't take a lot of time and won't waste away your muscle. Look at how massive and shredded sprinters are, and how scrawny marathoners are. Do fast, high-paced workouts in the morning on an empty stomach. Eat a bunch of carbs afterwards to fuel your body for heavy lifting later.
Awesome that's what I shall start soon, so I'm wondering maybe the stair master at 100 reps/min for 30seconds and resting for a min and repeating that 10* would be the idea that I should be aiming for.
Something similar to this but HIIT
I personally do 9round (https://www.9round.com/) 5 days a week, burning 650-700 calories per workout, and lift heavy 3 days a week. I track it with a chest strap heart rate monitor during my workouts.0 -
Wait, is cardio overrated or something that has to be done to lose belly fat?RayInMotion wrote: »As long as you're doing something at all out effort, it will be fine. Bike, treadmill, stairmaster, punching bag. The 30/60 is a good place to start, working your way to a 60/30 split.
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High intensityDeguelloTex wrote: »
Wait, is cardio overrated or something that has to be done to lose belly fat?RayInMotion wrote: »As long as you're doing something at all out effort, it will be fine. Bike, treadmill, stairmaster, punching bag. The 30/60 is a good place to start, working your way to a 60/30 split.
High intensity cardio is what you need to lose belly fat and keep muscle.
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Who told you that?RayInMotion wrote: »High intensityDeguelloTex wrote: »
Wait, is cardio overrated or something that has to be done to lose belly fat?RayInMotion wrote: »As long as you're doing something at all out effort, it will be fine. Bike, treadmill, stairmaster, punching bag. The 30/60 is a good place to start, working your way to a 60/30 split.
High intensity cardio is what you need to lose belly fat and keep muscle.
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DeguelloTex wrote: »
Wait, is cardio overrated or something that has to be done to lose belly fat?RayInMotion wrote: »As long as you're doing something at all out effort, it will be fine. Bike, treadmill, stairmaster, punching bag. The 30/60 is a good place to start, working your way to a 60/30 split.
Jogging for 30 minutes is a lot different than sprinting for 10 minutes. The sprinting will actually burn more calories and utilize more muscle, keeping it preserved.
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