Leaning out (me)

  • Posted by a hidden member.
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    May 13, 2013 1:56 AM GMT
    Hey guys! Hoping to uncover some good taylor-made advice.

    I'm by no means an ectomorph type, I have rather athletic, built legs, with wide shoulders, and a slender upper body. I've never really had very much muscle mass, and would describe myself as lanky. I always have enjoyed running, and cardio.

    However, over the past 6 months I've went from a svelte 145lbs, to about 155. I'm not thrilled about this extra weight given it's 'not' muscle. Its developed around my waste line, and thighs unfortunately, and is overall really depressing. However, I must admit, I certainly have been very linient over the last year with my consumption, and eventually in the last six months this 10 lbs. has arrived due to my choices, and potentially- a change in metabolism?

    I'm not overly into building a lot of muscle mass, and want to return to my previous athletic/ slender form. What can I do is the question?

    Even with my busy travel schedule- I began running again (2 miles steady pace jog) 3 times a week, and lifting weights with my partner approximately two-three times a week with a focus on lighter weights, with higher reps. I'm getting more into it now, as this is week two.

    I'm heavily focusing on discontinuing my consumption of items such as bread, bananas, peanuts, cookies, pancakes, pizza, sandwiches,cheese and focusing more on on healthier choices such as wheat free granola, organic low fat yogurt, eggs,organic chicken breasts, homemade salads with low calorie dressings, sweet potatoes, baked non-breaded seafood, and green veggies to name a few. Also discontinuing the milk (sometimes half and half) in my coffee- and diet soda.

    My partner is telling me that he thinks it will take a few weeks for the fat loss to begin, as I'm kind of bummed as I feel it should have started by now.

    My work out routine has involved steady state/ light interval cardio jogging/ stair master, rowing, and body weight exercises, and- for the first time- strength training (which I've never done much of before) as my partner firmly believes will be an key component in burning off the fat, and leaning me out to my goals.

    Any advice or commentary?

    Thanks!
  • Posted by a hidden member.
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    May 13, 2013 2:47 AM GMT
    If I was in your position, I would just eat maintain, but clean foods.. Lifting lower weights to be leaner is a myth.. The more muscle= the more leaner you look, to build muscle, you must increase weight or do weight challenging to you. Building good lean muscle takes time, so don't think you're going to blow up to a bodybuilder physique in a month, I would just keep going heavy and find a good workout regimen and stop increasing weight when you have your "goal" physique.

    I would cut cardio shorter as well, unless you're looking for a skinny/lanky look, that's up to you though!


    Good luck
  • tuffguyndc

    Posts: 4437

    May 13, 2013 2:28 PM GMT
    Buppi saidIf I was in your position, I would just eat maintain, but clean foods.. Lifting lower weights to be leaner is a myth.. The more muscle= the more leaner you look, to build muscle, you must increase weight or do weight challenging to you. Building good lean muscle takes time, so don't think you're going to blow up to a bodybuilder physique in a month, I would just keep going heavy and find a good workout regimen and stop increasing weight when you have your "goal" physique.

    I would cut cardio shorter as well, unless you're looking for a skinny/lanky look, that's up to you though!


    Good luck
    what he said. its pretty good advice
  • gwuinsf

    Posts: 525

    May 13, 2013 3:53 PM GMT
    I also think that by cutting out all those starches and carbs you will start losing the weight.
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    May 13, 2013 5:20 PM GMT
    Today for example, while on the road and staying at my commuter hotel in Minneapolis, which offers a complimentary breakfast, I usually elect to have two or three small cups of coffee with 2% milk, along side a breakfast bread of toast or a muffin, yogurt, and possibly a bowl of cereal.

    Today however, I had two hard boiled eggs, a very small amount of peanut butter, and a miniature yogurt and two small cups of black coffee.

    I'm hoping that I will be able to notice a change in the next few weeks, which should provide motivation.

    I've been working out 3-6 times a week for the past two full weeks now and have yet to notice any decreases.

    Quite possibly I could be experiencing some metabolic slowing, at my old age of 25?

    Overall I guess I will have to get used to the fact that I can't be so careless with what goes in my mouth anymore!
  • gwuinsf

    Posts: 525

    May 13, 2013 6:16 PM GMT
    Good breakfast! Be careful of those yoghurts tho. Take a look at the nutritional content. Most of them, like Yoplait, are loaded with high fructose corn syrup. They're basically sugar shots.

  • May 13, 2013 10:47 PM GMT
    FlyinBrian said I've been working out 3-6 times a week for the past two full weeks now and have yet to notice any decreases.

    Quite possibly I could be experiencing some metabolic slowing, at my old age of 25?


    You will probably experience your metabolism slow down... but you have only been working out 3-6X a week for 2 weeks? That is nothing, especially if you say that you have "been very lenient with you diet".Keep with it for a few months, and you should see results.

  • Posted by a hidden member.
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    May 13, 2013 10:50 PM GMT
    and should I be trying to continue my cardio, or should I scale the cardio down and focus on the weight lifting/ strength training to develop muscle?
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    May 13, 2013 11:56 PM GMT
    And please keep in mind I don't want to be big by any means, just toned and in shape, with the ability to be flexible as well.
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    May 14, 2013 12:16 AM GMT
    FlyinBrian saidand should I be trying to continue my cardio, or should I scale the cardio down and focus on the weight lifting/ strength training to develop muscle?


    I would do cardio 2-3 times a week at a HIT level.

  • May 14, 2013 1:05 AM GMT
    FlyinBrian saidAnd please keep in mind I don't want to be big by any means, just toned and in shape, with the ability to be flexible as well.


    Well... keep in mind that you won't get big and muscled over night, just by lifting weights (it takes years of heavy training and proper nutrition, and still many people will never get that "big"). So I would not worry about getting big or becoming a muscle head just from including lifting in your fitness routine.

    If you are looking for a slim toned athletic look you should lift probably continue lifting, otherwise you will get probably look more like you are wasting away (skin and bones), without any healthy muscle to support it. I agree with doing HIIT for cardio.

    I think a lot depends on the build that you are trying to achieve... swimmer, runner, couture model?
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    May 14, 2013 1:10 AM GMT
    If you're looking to just burn fat I would definitely vouch for cardio. I find that intense cardio helps like running a mile or two and trying to go your personal best as opposed to a light jog for 1 or 2 miles. I used to be chubby and this slimmed me down a lot! Swimming is also a great way to cut down but it makes you pretty hungry after.

    Hope this helped in some way!
  • Posted by a hidden member.
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    May 14, 2013 10:58 AM GMT
    Thanks for the info guys. As far as my desired build i dont want to be to thin, just streamlined and good tone. Its the most attractive look for me. Anyone else please feel free to "weigh in!" icon_smile.gif