Finished gaining weight for now. How to maintain?

  • Posted by a hidden member.
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    Jan 14, 2009 6:12 PM GMT
    Over the winter so far, I've been eating as much as I can. I've changed my routines around quite a bit, but the one I've stuck to the most was the Westside for Skinny Bastards found here:
    http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

    At this point, I've gained more fat than I want, and am happy with the muscle gains I've made. What I'd like to do now is tone up what I have, and maintain it throughout the summer, until next winter. I'm assuming that if I start toning now, by May I'll be where I want to be.

    My question is, will this same workout routine be good to follow, only with lighter weight and more reps? After talking to Flex89, I've been doing higher reps anyway, but should I stick to the same exercises? I'd like to do some form of full-body exercises, 3 times a week, with high reps.

    Can anyone suggest a sample 3-workout-per-week routine that will help me lose belly fat (already started more cardio and adjusted diet), keep the muscle mass I have, and tone up the muscle I've built?

    Can I do this with deadlifts, squats, bench press, dips, pull-ups, and other compound movements? Trying to be efficient since I only have 3 days a week I can commit to the gym.
  • Tyinstl

    Posts: 353

    Jan 16, 2009 8:20 AM GMT
    I'd also like to know the answer to this.

    Chuy, you around?
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    Jan 18, 2009 7:28 PM GMT
    Tyinstl saidI'd also like to know the answer to this.

    Chuy, you around?


    I think the original post lacks the proper qualifications of what makes a question answerable on the RJ forums.
    It mentions no talk of what anyone wears to the gym, or if one would sleep with the person who posted before them.

    In the meantime, I'm sticking to doing compound movements (squats, deadlifts, bench press, pull-ups, shoulder press, and tons of push-ups) and seeing where it takes me with a healthy, high-protein, low-fat diet. Doing more cardio, and HIIT sessions. We'll just have to see how it goes.
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    Jan 18, 2009 7:35 PM GMT
    you also don't mention Jake Benson, which is a sure fire way of getting him and his drones to post infinitely...

    As far as I understand it you don't need to make big changes to your routine to loose fat. Do HIIT maybe twice a week and watch your diet more carefully (don't try to eat more than you think you want, drop dessert etc).That's all I did last time I tried to loose fat and it worked well enough for me. I don't have a body builder physique, don't want one and have yet to be persuaded that people in my situation need to use quite the level of sophistication in our diets etc if we are not aiming at that sort of build. Yeah, sure eat smaller meals more often (great idea), don't starve yourself (stupid idea), but measure exactly how many grammes things weigh and count the number of grapes you eat?... naa, I enjoy food. I don't want my relationship with it to become too tense. ,

    I'm in a similar situation after gaining back the 18lb I lost from illness. A bit too much of it is podge.. but I reckon a month of lifting and HIIT once a week will get me back in the happy zone.
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    Jan 18, 2009 7:38 PM GMT
    Assuming your weight is stable, you can change what you eat a bit and see what happens. If you are consuming sugar, donuts, mac and cheese... simple starches, cut that out and replace with whole grains, fruits, veggies, maybe a meal replacement shake, nuts, and lean proteins or beans. Some of it may be genetic, and cardio tends to eat away at muscle.

    I had a little "pooch" so to speak until I cut back eating junk. While I am not striving for a six-pack per se, muffin top is not appealing on me LOL :-)