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Bulking but want to lose "Fat"

East1600Plus

East1600Plus

Active member
I'm bulking up as lean as possible but i have never even had a 6 pack visible in my life...ive been doing 2 sessions of HIIT cardio a week and been using Avant Labs Lipoderm Ultra also but im not seeing any results (also doing crunches...reverse cruches all that stuff) but ya...and its kind of frustrating and my diet is fairly clean too....so ya im wanting to gain muscle poundage but loose the love handles and the last bit of fat over my stomach....advice? also what r some good fat burning supplements? keep in mind i dont want to loose weight just fat
 
this is really starting to piss me off....i eat a **** load of good food...im full for about 30 minutes and then i get hungry again!....i dont know how im ever gonna lose BF% if i keep wanting to stuff my face with food so im at a loss here...i know i need to eat to gain muscle but ya....what should i do?...fat blocker? cortisone blocker? ape. suppressor?

would cheaters relief help?

...or if im wanting to bulk but loose fat what about the tri-lean stack from ALRI??
 
my best advice is hire bobo .. its really not all that expensive and you'll learn more about dieting than you ever have before .. its priceless as what you learn stays with you for life and he'll give you an exact diet plan specifically for you
 
I have actually used a modified version of Glen's diet to help me do just what you are seeking. Basically I am in minor calorie deficit, but I am not really all that hungry as I am still eating 400-500 calories a meal, 5-6 times /day. I shoot for 2500 calories on non training days and 3000 on training days. I haven't lost an ounce of strength but my waist is down about 1-1.25 inches to 31.75 inches. It has been pretty slow, but it is definitely possible. I am still working with calories/day to figure out my sweet spot and think I might move 100-200 calories low per day. My point is that it is definitely possible without any wonder drugs, you just have to be patient.

Search for posts by Glen and Bobo, it should provide you with a decent start.

Also it might help to post your diet. Whole food are key in my experience (and it seems most everyone else's).
 
DougMan said:
I have actually used a modified version of Glen's diet to help me do just what you are seeking. Basically I am in minor calorie deficit, but I am not really all that hungry as I am still eating 400-500 calories a meal, 5-6 times /day. I shoot for 2500 calories on non training days and 3000 on training days. I haven't lost an ounce of strength but my waist is down about 1-1.25 inches to 31.75 inches. It has been pretty slow, but it is definitely possible. I am still working with calories/day to figure out my sweet spot and think I might move 100-200 calories low per day. My point is that it is definitely possible without any wonder drugs, you just have to be patient.

Search for posts by Glen and Bobo, it should provide you with a decent start.

Also it might help to post your diet. Whole food are key in my experience (and it seems most everyone else's).
Click to expand...

alright cool...b/c im trying to shoot for 3500+ cals a day...but ya i should cut down cals on non training days thats for sure...

also...i have a g/f yay...love her to death and really think we could last a long ass time but i get stressed and worried about her too would that effect my fat loss progress?...maybe i should take a cortisone blocker?



Diet:
Morning:
-1/2 cup of oatmeal
-3 Egg Whites 1 Whole Egg
-Protein Shake

Snack Between 2nd and 3rd Period (I'm in highschool):
Either an Apple or Granola Bar with another Protein Shake

Lunch:
Usually Subway Club or Sweet Onion Teryaki (Low Fat grams )
and some Baked Layes

Snack Between 6th and 7th Period
Protein Bar or Granola Bar

Preworkout drinks ect...

Postworkout drinks ect.. plus 2 scoops protein drink

Dinner usually Chicken or steak with sweet potatos and green beans

Later Dinner...try and eat another Chicken breast but sometimes i just eat cottage cheese

a lot of times im still real hungry and if i can find a carrot or something ill eat it we never really have salads...gonna start the mentality if i cant find a low carb snack eat tuna...dont want tuna? make my ass suffer for being stupid lol

Prebedtime
Protein Drink and Cottage Cheese (1% lowfat Milk cottage Cheese)
 
hey East1600,
this is what i would do if i was you. first i would bump up the cardio a bit maybe 4 times a week after your workout for about 30 min on a treadmill inclined and around 3.5 pace, this will help burn up Body fat after your body has burnt up that muscle glycogen from your workout.
as far as fat burning supplements go i would say either the tri-lean system, or if you can not afford to get that go with Dicana by thermolife followed by Lean Xtreme from Designer supplements, this would work well for you i think.

but def bump up the cardio you will also start to tighten up doing this as well
 
buffhunk29 said:
hey East1600,
this is what i would do if i was you. first i would bump up the cardio a bit maybe 4 times a week after your workout for about 30 min on a treadmill inclined and around 3.5 pace, this will help burn up Body fat after your body has burnt up that muscle glycogen from your workout.
Click to expand...
:goodpost:

Just about what I was going to say. If you're looking to lose fat only, and still be able to gain muscle, I would suggest bumping the cardio sessions as bf29 said (3-4x/week, 30 min.). Get your max heart rate at 60-75%. I usually run the treadmill at 4+mph, but not on an incline unless the heart rate won't climb.

To find a guestimate of your Max Heart Rate use the following formula:

220 - age = MHR. Then mulitply that by .6 and .75 to get your "range" to use.


This works very well for me (when I stick to it).
 
What you are describing is body recomposition and it is not very effective; that's why virtually all bodybuilders cycle between mass building and fat cutting phases. When you are in an anabolic state, you will gain both fat and muscle, likewise, when you are in a catabolic state you are going to lose both fat and muscle; those are the facts. It is possible to limit fat gain while bulking and limit muscle loss while cutting, but that's really the best you can do. If you bulk for 3 months and then cut for 3 months, you will gain more muscle and lose more fat than if you attempt a 6 month recomposition phase... guaranteed.

East1600Plus said:
I'm bulking up as lean as possible but i have never even had a 6 pack visible in my life...ive been doing 2 sessions of HIIT cardio a week and been using Avant Labs Lipoderm Ultra also but im not seeing any results (also doing crunches...reverse cruches all that stuff) but ya...and its kind of frustrating and my diet is fairly clean too....so ya im wanting to gain muscle poundage but loose the love handles and the last bit of fat over my stomach....advice? also what r some good fat burning supplements? keep in mind i dont want to loose weight just fat
Click to expand...
 
East1600Plus said:
alright cool...b/c im trying to shoot for 3500+ cals a day...but ya i should cut down cals on non training days thats for sure...

also...i have a g/f yay...love her to death and really think we could last a long ass time but i get stressed and worried about her too would that effect my fat loss progress?...maybe i should take a cortisone blocker?



Diet:
Morning:
-1/2 cup of oatmeal
-3 Egg Whites 1 Whole Egg
-Protein Shake

Snack Between 2nd and 3rd Period (I'm in highschool):
Either an Apple or Granola Bar with another Protein Shake

Lunch:
Usually Subway Club or Sweet Onion Teryaki (Low Fat grams )
and some Baked Layes

Snack Between 6th and 7th Period
Protein Bar or Granola Bar

Preworkout drinks ect...

Postworkout drinks ect.. plus 2 scoops protein drink

Dinner usually Chicken or steak with sweet potatos and green beans

Later Dinner...try and eat another Chicken breast but sometimes i just eat cottage cheese

a lot of times im still real hungry and if i can find a carrot or something ill eat it we never really have salads...gonna start the mentality if i cant find a low carb snack eat tuna...dont want tuna? make my ass suffer for being stupid lol

Prebedtime
Protein Drink and Cottage Cheese (1% lowfat Milk cottage Cheese)
Click to expand...


Just my opinion based on my own experience but I think you have a little too much sugar/carbs to really cut anyway. Granola bars, baked Lays, and Bread all equal carbs/sugar with not much fiber compared to other alternatives, the apple is much better. The sweet potato is good but you could replace most of the other carbs with greens. The best success I have had is cycling on and off carbs even dropping the oatmeal on some days. If you stay focused and are patient you should not lose muscle and the weight will come of slowly but it will all be fat. Also, I am not sure how you make your shakes but if you are using milk drop the milk and replace with water possibly adding some fat in the evenings to your shake mixture (olive oil or cream), the cottage chees is good. Last thing, some added fat overall may help as well, change back and forth in the A.M. between your shake and actually eating meat, any kind of lean meat, hamburger is probably cheapest and easiest to prepare.

Hope this helps!
 
maybe you need to really look at your diet.

Diet:
Morning:
-1/2 cup of oatmeal
-3 Egg Whites 1 Whole Egg
-Protein Shake

Snack Between 2nd and 3rd Period (I'm in highschool):
Either an Apple or Granola Bar with another Protein Shake

Lunch:
Usually Subway Club or Sweet Onion Teryaki (Low Fat grams )
and some Baked Layes

Snack Between 6th and 7th Period
Protein Bar or Granola Bar

Preworkout drinks ect...

Postworkout drinks ect.. plus 2 scoops protein drink

Dinner usually Chicken or steak with sweet potatos and green beans

Later Dinner...try and eat another Chicken breast but sometimes i just eat cottage cheese

a lot of times im still real hungry and if i can find a carrot or something ill eat it we never really have salads...gonna start the mentality if i cant find a low carb snack eat tuna...dont want tuna? make my ass suffer for being stupid lol

Prebedtime
Protein Drink and Cottage Cheese (1% lowfat Milk cottage Cheese)[/QUOTE]

Before anyone should be dishing out the nutritional advice, you need some basic parameters. Height? Weight? body fat%? body build (ectomorph endomorph meso morph) basically are you talk and thin (think wide receiver), middle of the road average frame and height (think running back), or the thick large frame (think lineman)

Next, now when you say a protein shake i assume its something like 25 grams protein each or maybe a two scoop giving you 50 grams at a time. You should figure out how much protein your body needs to stay in positive nitrogen balance (more protein building then being broken down) most research says you would want 1- 1.75 grams per kilogram of LEAN body weight. I shoot the middle 1.5gr/kg. (convert your lean body weight in pounds to kg by dividing by 2.2) based on that divide your p[rotein out over your meals. Keep in mind that research has shown that your body can only assimilate about ~35-50 grams of protein over about a 3-5 hour period. Therefore if you take in more than that in that time span, it has two ways to output it. either you crap it out (waste) or it gets metabolized into energy and fat (i.e. lovehandles)

your diet really seems to be 80%protein with no carbs or fat. Fat isn't going to kill you. You're body burns it as good as carbs or protein. carbs have gotten a bad name but really its just the refined sugars that should be avoided. I would love for you to go to your grocery store and look at the nutritional labels on carrots, fruits, salads, etc. they are rather low, huge fiber (keeps you full and clears out those pesky toxins and extra cholestorol) and they have a ton of water which gives you that satisfied full feeling.

Definately hit protein right after working out, i just read a study that shows post exercise protein intake can limit the catabolism that naturally occurs after exercise. everytime you workout you actually tear down muscle and have to rebuild it. when you do your body rebuilds it to cope with that stressor the next time it encounters it. Thats where the changing workouts up weekly and longterm comes into play. you have to keep your workouts novel so that your body can't adapt to a specific series of movements.

Cardio: THERE IS NO FAT TRAINING ZONE. the longer and harder you go the better, to some extent. high intensity activity for a shorter timesay 20-30 minutes, raises your EPOC (excessive post-exercise oxygen consumption) which means more air in the = more calories you are burning for an extended time. you may burn 200 calories in one session but you keep burning more calories thatn your basal metabolic rate while your learning your geometry or history. you do have to be careful not to deplete your energy stores to the point that your body starts catabolizing your muscles for energy though.

this is a big long so ill cut it off now but if you wanna hear more just ask and ill be happy to try and explain better. or go pay someone $$ they would be able to do everything for you but bodybuilding/weightlifting is an art and i think its more rewarding when you do the research into what works and apply it and see the results than paying someone to do everything but lift for you.

goodluck and hopefully this helps because i wish i had someone to help me when i was you. check out some nutritional books by CRC press they're very research based and have actual studies to back up what they state rather than anecdotes.
 
alright thnxs on all the advice i do HIIT cardio wed. and saturday morning...so i could up HIIT to sunday morning too and then throw in some light jogging after workouts too when i have time
 
im full for about 30 minutes and then i get hungry again!....
Click to expand...
If you are getting hungry 30 minutes post-meals, add additional fiber to you diet.

been using Avant Labs Lipoderm Ultra also but im not seeing any results.
Click to expand...
I missed your estimated BF% if you posted it. In my experience, Lipoderm Ultra will not be very effective until you get down to the ~12% range.

wanting to gain muscle poundage but loose the love handles and the last bit of fat over my stomach
Click to expand...
This is what everyone wants but it is difficult to achieve. My advice would be to lift heavy using compound exercises to retain strength, slightly reduce volume, adjust caloric intake to be slightly under maintenance and increase cardio (as has been suggested.) I'd work to drop the body fat first and not focus on increasing Lean Body Mass until you drop to 10-11% BF. Then do the opposite (more weight, more volume, morke Kcals and reduced cardio.) For now, you need put in your time. Look at the long term picture (you're only 18!) and you'll get there - but it is generally a long haul, full of commitment and hard work.

Also, I don't see any polyunsaturated fats in your diet. You definitely need some Essential Fatty Acids from Omega-3 (and Omega-6) sources.
 
t-bone2 said:
If you are getting hungry 30 minutes post-meals, add additional fiber to you diet.

I missed your estimated BF% if you posted it. In my experience, Lipoderm Ultra will not be very effective until you get down to the ~12% range.

This is what everyone wants but it is difficult to achieve. My advice would be to lift heavy using compound exercises to retain strength, slightly reduce volume, adjust caloric intake to be slightly under maintenance and increase cardio (as has been suggested.) I'd work to drop the body fat first and not focus on increasing Lean Body Mass until you drop to 10-11% BF. Then do the opposite (more weight, more volume, morke Kcals and reduced cardio.) For now, you need put in your time. Look at the long term picture (you're only 18!) and you'll get there - but it is generally a long haul, full of commitment and hard work.

Also, I don't see any polyunsaturated fats in your diet. You definitely need some Essential Fatty Acids from Omega-3 (and Omega-6) sources.
Click to expand...

ya ill prolly get a bottle of some...i try and eat tuna when i can stand not puking lol
 
o and also sometimes when i have supper i eat cheeseburgers...(homemade) as much grease pushed out of them as possible with lowfat cheese and a little bit of mayo(salad dressing...only 70 cals and has like 3.5 G's of polyunsaturated fat...and only 2 grams of carbs)/ketchup with no buns like tonight


i just had 1 lbs of ground beef mmmm....
 
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