Advice needed.

[GTO4me]

Ok I need some advice. I have done cardio. I quiet distance running. Started doing sprints. I really want to lean out and keep my mass. Any suggestions?

[uvawahoowa]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=64 157"/>

Ok I need some advice. I have done cardio. I quiet distance running. Started doing sprints. I really want to lean out and keep my mass. Any suggestions?

Focus on diet. Keep protein high (1-1.5g per pound bodyweight, possibly even as high as 2g per pound) moderate fats, lower carbs and make sure you're in a caloric deficit. Lift heavy. That's it.

[Celorza]

Focus on diet. Keep protein high (1-1.5g per pound bodyweight, possibly even as high as 2g per pound) moderate fats, lower carbs and make sure you're in a caloric deficit. Lift heavy. That's it.

Or you could go with an essential approach. Fact is the body can not synthetize more than 1g~ of protein per pound of BW unless you are on AAS. And low fats can lead to hormonal imbalances and joint problems, so if you wanna follow some guidelines:

Calculate TDEE (Total Day Energy Expenditure) and adjust to:

1g of protein per LB of BW
.45-.5g of fats per LB of BW.
Again the above mentioned are the minimal requirements (if you ask me by experience and by scientifical opinion , no more than 1.1-1.2 of protein would be needed and 1g is just perfect, again just my opinion)
The remainder of your kCalories would be Carbohydrates knowing that:

1g prot = 4 kCals
1g carb = 4 kCals
1g fats = 9 kCals

So if you create a deficit the place to reduce kCals would be for carbs since they are NOT essential, but lowering the protein to its essential effective values gives more room for carbs and thus glycogen replenishment and better performance in the gym (better than with real low carbs if you are not used to it I mean)

[owlicks]

Diet diet diet diet. Looks like you have an iPhone. Download MyFitnessPal. Figure out your maintenance calorie level (the app will help you out if you put a weight loss goal in). Aim for 2 lbs weight loss per week. Record everything you eat and stick with it. Sugar is your enemy, fat is not. Don't be surprised if it's a much longer road than you thought it'd be, just stay consistent and your body will reward you.

And as the above poster said, lift heavy, slow, and controlled.

[Mainevant]

Try to add this protocol
Download and enjoy...Free and lots of great info

http://www.strengthuniversity.org/muscle-book/

[vassille]

Ok I need some advice. I have done cardio. I quiet distance running. Started doing sprints. I really want to lean out and keep my mass. Any suggestions?

Diet is the key but I can see that if you understood the diet part you would not be here asking. Im not saying thing in a negative way at all just want to emphasize the importance of diet and understanding it.
Everyone is different in their food intake breakdown of protein, carbs and fats so I think instead of telling you what you shoud eat it is way better to read about these 3
Protein
Fat
Carbs.
Learn what they all do. Study high fat low carb diets, high carb low fat, high protein low fat low carb etc. You will discover a lot of info and then you will be able to understand how you can apply this to your life.
Things to concentrate on are insulin,blood sugar levels, fatty acids, ketones, glucose, fructose, simple sugars, complex carbs, saturated and non saturated fats are ones that come to mind off the bat. Learn what they all are and do then go from there.
You can google all these things.
Now if you want to research and ask questions on these thread about specific things like protein, carbs or fats while you research Im more than happy to help you.
TO me it's more important you understand the concept of what to do to get the desired results rather than have a diet spelled out for you

[rochabp]

You need to grasp the concept that diet is key to everything--You can workout but if your diet is crap you will look crap--You can diet to a point where you can look great without working out much...not bullsh1tting (Although it would be harder than diet and working out together).

[Titration]

Diet is key. Keep protein around 1-1.5, 25% of calories from fat, and the rest from carbs. You may wish to add a treat to the carbs/remaining calories.

[rochabp]

I just want to stress one more time- that One thing every serious BBer has is a good diet...All of posted something regarding to fixing your diet, just notice the pattern.