Well this is my first time on the site. I was recommended by people at the Men’s Health Forum. I have a problem that I can’t seem to figure out on my own. Sometimes it causes depression for me. So hear I go. I have been working out for 2 years. By looking at me you can tell that I workout. I am a pretty big guy. I am 5’9 190-195lbs. I think I look good also until I take off my shirt then I am embarresed. I have lose skin all over my stomach area and chest. Now don’t think I am way over weight it’s not like that at all. It’s just that over the 2 years of bulking up and eating everything and anything I have gained about 20 pounds which is mostly fat. My question is I already have a workout that I am happy with and I am going to start dieting. However I know I should be doing cardio and was wondering should I be doing 3 days of lifting and 3 days of cardio or stick to my workout now that is very intense and do 4 days of working out and 2 days of cardio. I just don’t know if dieting and 2 days of cardio is enough or if I should focus more on cardio then weight training. I also do nt want to get any bigger. I want to maintain what I have and start toning up and getting lean and maybe my weight back down to 175-180. Any help would greatly be appreciated.
When I try to lean out a bit, I usually increase my cardio workload (either HIIT or running)and do it after my weight training workouts. I also try to eat a stricter diet.
My best bet is try to stay on a low, if not, close to ketogenic diet. Stay away from fat however (beef jerky is a good substitute). Also, make sure you get enough sleep. If you have trouble doing so while adjusting your diet, it might be helpful for you to try an OTC supplement to help you sleep or to increase the intensity of your workout. I can tell you that losing fat while maintaining muscle is pretty difficult from what I’ve been told. You should expect to lose a fraction of lean mass but moreso fat if you follow through. Also, and I’m not sure if this is the right advice but, you might notice on a higher protein diet that you aren’t as hungry yet your stomach growls a lot more. When it does that, shove down some calcium with vit D and eat some meat (plain and simple). Make sure you get enough sleep also. I can’t emphasize that enough. Also, increase partly, you vitamin supplementation a bit on such a diet as it is more “harsh” on the body than a normal diet.
Joe.
Just for “kicks and giggles”, what is your workout, and diet. It would be nice to know so the rest of us know what to reccomend. You may be happy with it, but it may not be enough.
As for Joes suggestion, I would not advise a ketogenic diet where you also avoid fat (a pure protein diet). There are much smarter alternatives, check out the FAQ for some other, much more sane choices.
Hey Dan, how you doing? I read your post and it’s obvious you really need better information about training and nutrition, more than what we can provide in this thread. You say you’ve spent 2 years bulking up to 20 pounds and it’s mostly fat? You didn’t bulk. You just got fat. Your weight training and diet was ineffective. You mention you have a workout you’re happy with but you ask how much cardio and how much weight lifting to do? And I get the feeling you don’t know the value of frequently changing your routine. Hopefully you don’t fall in love with one routine and do it for months and months hopeing something will happen to your body. Did you do this for two years? Okay, okay. I’m not being hard on you on purpose, just trying to make the point that you need fresh ideas. Hit the “Current Issue” frame at your left, scroll down to the bottom and hit the FAQ link. The FAQ will give you all the links to all the T-mag articles on lifting and diet that you need. Stay out of the gym for the moment and just read, read, read – and then start over.
I’m gonna have to agree with CarWreck, Forget what you THINK you know about lifting. Start reading everything you can on this site. And remeber that we are here for you on this forum if you need advice of support.
-Peace
I think these two articles will get you headed in the right direction.
www.testosterone.net/articles/205win.html
www.hussman.org/fitness/deficit.htm
Also try using a food log
http://www.fitday.com/
KraigY