Training for Fat Loss

so for the last year I have bulked up and gained some decent size following fullbody plans. I now want to lose the fat I gained while keeping as much muscle as possible. 

The problem is that I do not know what the best approach would be. While putting on size I didn’t really keep track of what I ate I just ate big. For the last 3 weeks I tried to follow my same plan while following a t-dawg similar diet but I burned out by the first w/o of the 3 week.

Should I just lower the weight or follow a split routine so that I would be able to keep the weight as heavy as possible?

any advice is appreciated

[quote]-ETHAN- wrote:
so for the last year I have bulked up and gained some decent size following fullbody plans. I now want to lose the fat I gained while keeping as much muscle as possible.

The problem is that I do not know what the best approach would be. While putting on size I didn’t really keep track of what I ate I just ate big. For the last 3 weeks I tried to follow my same plan while following a t-dawg similar diet but I burned out by the first w/o of the 3 week.

Should I just lower the weight or follow a split routine so that I would be able to keep the weight as heavy as possible?

any advice is appreciated[/quote]

http://www.T-Nation.com/readTopic.do?id=459309

Or this…

http://www.T-Nation.com/readTopic.do?id=795366

What ever your cardio training is, just double it. Too easy.

Thanks for the replies… I forgot to mention how much I weigh. Well I am 190 lbs, 5’7, and my goal is to get down to 175. I want to lose 15 lbs of fat. couyld this be done in 4 months? I know it could be done in less if run my ass off but I want to keep as much mucle as possible.

[quote]-ETHAN- wrote:
Thanks for the replies… I forgot to mention how much I weigh. Well I am 190 lbs, 5’7, and my goal is to get down to 175. I want to lose 15 lbs of fat. couyld this be done in 4 months? I know it could be done in less if run my ass off but I want to keep as much mucle as possible.[/quote]

1lb of fat lost per week = 15 weeks (just under 4 months) to complete goal.

2lbs of fat lost per week = 7-8 weeks (two months!) to complete goal.

Yes, it’s definitely doable if your training and nutrition is up to par.

If you are still eating carbs I would do HIIT 4x a week.
Try to keep weights high and lower the volume if possible.

[quote]Scrappy wrote:
If you are still eating carbs I would do HIIT 4x a week.
Try to keep weights high and lower the volume if possible.[/quote]

I will be following t-dawg diet with no cheat days or meals.

500 kcal/day below maintenance and you should lose a pound of fat a week. if you double the cardio as someone else advised, be ready to kiss your new muscle and strength gains goodbye. Also staggering your calories helps (ie- eat more on training days and less on non-training days). I see this works well for FFB’s.

Personally, I think training is to be used to get stronger and bigger. Why would you go to the gym and want to do otherwise?

Tightening up your diet and energy systems (whatever style you choose to use) work is the best way to get lean IMO.

How does one become fatter in the first place? Poor diet and lack of cardio/energy systems work

[quote]That One Guy wrote:
-ETHAN- wrote:
so for the last year I have bulked up and gained some decent size following fullbody plans. I now want to lose the fat I gained while keeping as much muscle as possible.

The problem is that I do not know what the best approach would be. While putting on size I didn’t really keep track of what I ate I just ate big. For the last 3 weeks I tried to follow my same plan while following a t-dawg similar diet but I burned out by the first w/o of the 3 week.

Should I just lower the weight or follow a split routine so that I would be able to keep the weight as heavy as possible?

any advice is appreciated

http://www.T-Nation.com/readTopic.do?id=459309
[/quote]

how long do you continue using the same core movements for?

[quote]-ETHAN- wrote:
That One Guy wrote:
-ETHAN- wrote:
so for the last year I have bulked up and gained some decent size following fullbody plans. I now want to lose the fat I gained while keeping as much muscle as possible.

The problem is that I do not know what the best approach would be. While putting on size I didn’t really keep track of what I ate I just ate big. For the last 3 weeks I tried to follow my same plan while following a t-dawg similar diet but I burned out by the first w/o of the 3 week.

Should I just lower the weight or follow a split routine so that I would be able to keep the weight as heavy as possible?

any advice is appreciated

http://www.T-Nation.com/readTopic.do?id=459309

how long do you continue using the same core movements for?
[/quote]

whole program

[quote]MaximusB wrote:
500 kcal/day below maintenance and you should lose a pound of fat a week. if you double the cardio as someone else advised, be ready to kiss your new muscle and strength gains goodbye. Also staggering your calories helps (ie- eat more on training days and less on non-training days). I see this works well for FFB’s.[/quote]

yeah notice how skinny the guy in the pic is.

not that it is bad, im sure he is happy where he is at but…cmon… (unless of course that is what you wanna shoot for. it is all about your goals) hope i don’t get flamed by that guy “What is wrong with how much I weigh. I like being ripped…blah blah” people tend to be offended when you don’t see things their way…

I don’t know if you guys would agree but I don’t really think that you need to change your training when you are cutting.

I’ve cut twice, the first time was with the high rep low rest period school of thought and I ended up skinny. The second time was with much slower and less drastic calorie restriction and continuing to train (relatively) heavy with low reps, the result was that I was much fuller, much leaner and much stronger.

I believe that you only retain or build muscle if you give your body a reason to retain or build muscle. I think a lot of people assume that they will get weak when in a calorie deficit and needlessly drop weights, I can tell you from experience that this isn’t always the case.

When you move into an extreme period of dieting (which shouldn’t be necessary until you are already lean) I found that the weights did start to drop so I started to use complexes which helped be to start drying out.

The thing I always tell people who are trying to lose weight/fat (if I’m asked) is that if you go all out at the beginning it’s a recipe for disaster because you will eventually plateau and you will pretty much be finished at that point if you can’t turn up the heat. I prefer to use a scaleable program which can adopt these plateaus and milk as much progress as I can from each stage before decreasing calories/increasing cardio.

[quote]chrisrodx wrote:
What ever your cardio training is, just double it. Too easy.[/quote]

2 times zero is still zero.

[quote]sharetrader wrote:
chrisrodx wrote:
What ever your cardio training is, just double it. Too easy.

2 times zero is still zero.[/quote]

lol! that might be the problem there.

[quote]IQ wrote:
I don’t know if you guys would agree but I don’t really think that you need to change your training when you are cutting.

I’ve cut twice, the first time was with the high rep low rest period school of thought and I ended up skinny. The second time was with much slower and less drastic calorie restriction and continuing to train (relatively) heavy with low reps, the result was that I was much fuller, much leaner and much stronger.

I believe that you only retain or build muscle if you give your body a reason to retain or build muscle. I think a lot of people assume that they will get weak when in a calorie deficit and needlessly drop weights, I can tell you from experience that this isn’t always the case.

When you move into an extreme period of dieting (which shouldn’t be necessary until you are already lean) I found that the weights did start to drop so I started to use complexes which helped be to start drying out.

The thing I always tell people who are trying to lose weight/fat (if I’m asked) is that if you go all out at the beginning it’s a recipe for disaster because you will eventually plateau and you will pretty much be finished at that point if you can’t turn up the heat. I prefer to use a scaleable program which can adopt these plateaus and milk as much progress as I can from each stage before decreasing calories/increasing cardio.[/quote]

Good post.