Ok i started working out seriously about 3 weeks ago. I've made some cool gains (beginners gains I assume) and want to start cutting. I'm about 170 and want to drop to 150-ish. Idk how tall I am but ill check tomorrow at the gym and ill post it with my exact weight. I would kinda want to lose the weight by May, so 4 months to lose 20pounds, averaging to 5 ponds a month. Sounds pretty decent to me cause its not a huge weight loss over a small period of time. So far I've been lifting heavy, hitting pr's almost daily (another noob sign that I should just continue lifting normal for now??) and no cardio ( I don't like running).
My diet is nothing special. I try to cut out junk food. I usually have homemade mediterrainian food my mom makes (I'm Syrian so dinner is usually something on the order of bread or white-rice heavy with some veggies and meat). Breakfast is usually 2 scrambled eggs and a grilled cheese sandwich. Lunch is some type of sandwich usually. Since my mom cooks, it's harder for me to calorie-count or keep track of how much fat/protein/carbs I eat.
Supps I take are con-crete creatine pills, C4 pre workout, and occasionally a muscle tech whey protein shake ( I know I should be taking it more consistently. But the taste sucks really bad).
Any info, advice, or a direction to research would be very appreciated.
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How well conditioned are you cardiovascular wise? If you can run a mile without much issue then I'd suggest adding some HIIT conditioning to your program. It can be done after lifting or on separate days. 2-3 days a week of 20-30 minutes. I would suggest sprinting if you are conditioned to sprinting. If not, you can perform it on a bike, treadmill, etc. and work your way into sprinting on ground.
This will accelerate your fat loss combined with a decent diet.
Like Zir said above, you're really gonna want to add in some cardio as its a key complement to any fat loss plan.
Also, not to nitpick but it really is essentially to have some sort of grasp on your calories consumed. You have a very attainable goal best of luck!
P.S. cut out the grilled cheese for breakfast! Nothing but empty calories
Try Fratlek training. Its basically random changes in speed over the course of a run. If you run out doors you can
Jog a flat, sprint a hill, walk a down hill.
Jog to an object, sprint to an object, jog to another object, walk to an object, run to an object, walk to an object, sprint to an object etc, etc.
This will incorporate some interval training into the run while at the same time increasing your fitness.
Then, as you get more fit, you can start doing more banshee workouts.
As far as the training aspect, when I am cutting I prefer to lift heavy with low reps. I find it works better for me to limit reps while on restricted calories, and does a better job building or maintaining strength levels.
Agreed.. Thirded?Originally Posted by StephenGarcia
Please bulk for atleast another year bro.. you're going to continue to get rediculous gains why stop now..
if you go too quickly into a cut after making gains i think you might lose those gains.. i say take some time
to atleast solidfy the gains you made and work into a cut maybe keep your calories the same and increase cardio
to start the cut.. take a very slow approach
Diet and training will allow him to keep his progress, not time.
I'm currently sitting at 200lbs, 6'1, about 9-10% body fat after a 2 month bulk. Gained close to 20lbs.
I'm naturally lean and ready to start a cut, any pointers in how to train(rep range, set range, how many exercises, compound/isolation)?
I was under the impression that high reps lower weight with added super sets would be the best way to cut & maintain hard muscle.
I've calculated my calorie intake needed which is about 3200cal to start with, was having 4000cal on my bulk.