Bulked up and ready to slim down. Advice to lose fat?

  • dude_8

    Posts: 15

    Apr 07, 2016 5:15 PM GMT
    Hey dudes!

    Last year around June or so I started hitting the gym in an attempt to bulk up. Fast forward to now and I have put on 18 pounds (probably an equal distribution of fat and muscle) and am ready to shed the fat I've put on.

    Best advice? I definitely look different than I did one year ago, can see more muscle definition in my arms, back, chest. I don't want to lose the muscle I've gained though, so I am continuing to keep my protein intake at 150g or so each day. I am going to keep hitting the gym doing weights and will lower my caloric intake to 1800-2000 a day (20% below maint) as opposed to the 2800 I've been eating icon_cool.gif I don't eat chicken or beef any longer, so I'm finding it increasingly difficult to get my protein. fish is fine.

    Does this sound like a good plan to shed the fat?
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    Apr 08, 2016 12:16 AM GMT
    Consume fewer calories than you burn, it's that simple. Of course, you want to keep your protein as high as possible, so if you're following any sort of macros plan, you'll want to adjust those percentages so that protein is getting at least 60% under those caloric restrictions.

    Honestly, it's a HELL of a lot easier to lean out and THEN bulk up, so good luck. Your plan looks solid though.

    Out of curiosity, why don't you eat chicken any longer? Chicken breast is one of the most protein-dense meats with the lowest caloric/fat ratio.
  • dude_8

    Posts: 15

    Apr 08, 2016 12:22 AM GMT
    jackedgamer saidConsume fewer calories than you burn, it's that simple. Of course, you want to keep your protein as high as possible, so if you're following any sort of macros plan, you'll want to adjust those percentages so that protein is getting at least 60% under those caloric restrictions.

    Honestly, it's a HELL of a lot easier to lean out and THEN bulk up, so good luck. Your plan looks solid though.

    Out of curiosity, why don't you eat chicken any longer? Chicken breast is one of the most protein-dense meats with the lowest caloric/fat ratio.


    trying out the whole pescatarian thing icon_rolleyes.gif

    I'm shooting for 1-1.2g of protein p/lb of body weight a day. so like 155-179 or something per day.
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    Apr 08, 2016 4:30 AM GMT
    Oh yum. Tuna and rice cakes. icon_rolleyes.gif

    Tuna and rice cakes with pickles

    Tuna and rice cakes with onions

    Tuna and rice cakes with jalapeƱos

    Tuna and rice cakes with crack...
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    Apr 08, 2016 1:23 PM GMT
    well, what are your current stats? it's hard for me to evaluate what you proposed without some more basic parameters first.
  • dude_8

    Posts: 15

    Apr 08, 2016 4:24 PM GMT
    5'7, 157 pounds. Gained a solid 18 pounds haha up from 140. I assume part of that is fat, but definitely have put on more muscle
  • rnch

    Posts: 11524

    Apr 08, 2016 4:46 PM GMT
    With no pics, no profile filled out and only 8 posts guys here won't take you seriously.
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    Apr 08, 2016 11:26 PM GMT
    dude_8 said

    trying out the whole pescatarian thing icon_rolleyes.gif

    I'm shooting for 1-1.2g of protein p/lb of body weight a day. so like 155-179 or something per day.


    But WHY are you trying out pescatarian? You're going to find it much more difficult to gain lean muscle with such a restrictive diet. I was an ovo-lacto vegetarian for two decades... only when I started eating meat again did the gains come quicker and easier. But maybe you have some health-related reason?

    I'd aim more for 1.5g of protein per pound you weigh (so 236) and to focus on keeping your calories low (1500). This means that if you're doing the typical bro macros (40% carbs, 40% protein, 20% fats) you'll want to change those percents so that you're getting enough protein to keep your gains. (So like 63% protein.) This way you're definitely getting enough protein to keep your gains, but at a caloric deficit to lose that body fat.
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    Apr 08, 2016 11:27 PM GMT
    one4u2c saidDo a 7 day water only fast.

    Do NOT do this. Water fasts will accomplish nothing and can only hinder your metabolism, causing you to gain fat quicker when you come off the fast. Besides, not consuming protein for seven days is a surefire way to lose some of your gains.
  • mybud

    Posts: 11837

    Apr 09, 2016 4:38 PM GMT
    one4u2c said




    jackedgamer said
    one4u2c saidDo a 7 day water only fast.

    Do NOT do this. Water fasts will accomplish nothing and can only hinder your metabolism, causing you to gain fat quicker when you come off the fast. Besides, not consuming protein for seven days is a surefire way to lose some of your gains.


    Worked for me. Also take diuetics and laxatives.
    This causes self reliance on laxatives..Soon your bowels stop working effectively causing bloat.
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    Apr 11, 2016 10:07 PM GMT
    one4u2c said




    jackedgamer said
    one4u2c saidDo a 7 day water only fast.

    Do NOT do this. Water fasts will accomplish nothing and can only hinder your metabolism, causing you to gain fat quicker when you come off the fast. Besides, not consuming protein for seven days is a surefire way to lose some of your gains.


    Worked for me. Also take diuetics and laxatives.


    Ignore this troll.