Now that I've gained a bit, I'm ready to lose a bit...ideas???

  • SeaMichael

    Posts: 138

    Mar 03, 2009 10:09 PM GMT
    Hi there all!

    So, over the last few months, I've been focusing on resistance training to build muscle. In the process, I've gained about 12 pounds of muscle, and two pounds of fat (I don't train that hard). Well, as much fun as it has been, summer is coming up (well, in a few months), and it's time to trim down.

    This will really be my first year doing any significant gains muscle-wise (that 12 pounds is significant to me!!!), and would like to know how some of you rat bastards slim down.

    now, I know Chuckystud is going to say "EAT!!!" - I've got that covered. Just for fun, here's an idea of what a typical day is like, eating/working out wise:

    Wake up: 6.45 a.m.
    Breakfast by 7.15 a.m. - typical breakfast - Granola w/ nonfat plain yogurt, multivitamin, whole banana, glass of orange juice or cranberry juice.
    At work by about 8.15 a.m.
    Morning snack (either an apple, half grapefruit, or orange and a handful of almonds) at about 10.30/10.45 a.m.
    Protein bar around 11.30/11.45 a.m.
    Go to the gym about 12.00/12.15 p.m. (start working out about ten minutes after I leave, and finish about fifteen minutes before I leave the gym)
    Get back to work between 1.00 and 1.15 p.m., and immediately have a protein shake (except on days when I just do a run, which is one day per week right now).
    Eat lunch (chicken breast sandwich (whole chicken breast, no salt, with mixed field greens, low-fat swiss cheese, mustard, on some seriously whole grain bread) and carrots, with water). around 1.45/2.00 p.m.
    Afternoon snack (when I remember), typically a vegetable or some nuts, around 3.30 p.m.
    Get home about 6.00 p.m. and make dinner, eating around 7.00 p.m. (a typical dinner consisting of a protein, most often poultry, mixed vegetables, and some sort of starch, be it whole grain rice, pasta, or a wrap for burritos).

    See. I eat. And it's yummy.

    I'm thinking of seriously increasing my running/cycling, to three days per week, and lowering resistance to two days, and taking it relatively light on those two days, while also cutting in half the protein in my shake. However, I would like advice/ideas from people who have done this successfully before. I'm not in a HUGE doesn't get warm out here until late June...but I'm planning on starting a week from Monday.


    Michael P.
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    Mar 03, 2009 11:20 PM GMT
    Yes eat all you want but cut out all processed carbs and processed sugar. Do not cut out fat. Drink lots of water. You will get ripped like you won't believe and you will never want to eat crap food again. P.S. your protein bar is prolly mostly processed sugar and some of your food combinations are a disaster.
    Don't mix acid juice ( which is probably really sugar water ..look at the label) and grains. Don't eat acid juices with milk. Acid with meat is ok. milk is ok with grains.
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    Mar 03, 2009 11:43 PM GMT
    You'll wanna throw in some more protein, otherwise keep it up, do some cardio before breakfast in the mornings, and you'll tighten up over the course of several weeks.
  • GQjock

    Posts: 11649

    Mar 07, 2009 12:32 PM GMT
    To get some definiton and lose some excess pounds you're going to have to be smart about what you eat and increase the core exercises that you do
    you can throw in some more cardio but that's not going to get you where you wanna be
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    Mar 09, 2009 5:25 AM GMT
    i am having a similar problem. i have been working out consistently (3-4 times a week) since december and i have seen some results, even though i have been learning as i go. the bulk in my arms is something new- always have been skinny skinny. the problem is that the 10 pounds that i have gained is also in my waist.
    a friend told me that this is normal, but i don't know. seems like the photos i see show guys with a nicely developed torso but not much unwanted gut.

    my profile is out of date; i am now 170, some arm increase, some chest increase. my photo is from september. (should replace it).

    really, don't want to find out that i am doing something wrong and have to try to lose the gut when maybe i never had to have it in the first place.

    i do just enough cardio to warm up, but that is it.
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    Mar 09, 2009 5:33 AM GMT
    Lots of simple sugars. You'll do better on complex carbs.
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    Mar 16, 2009 2:00 AM GMT
    I was about to start a new thread and ask a similar question but I actually looked into the archives to find this one.

    I started my last mass gaining at around 130ish and didn't have as much definition as I do now. It could be because I put on more muscle and my bodyfat stayed the same or I lost some fat while still putting on a good amount of muscle.

    I weighed myself at the gym today and was 152 (the most I've ever weighed) I would like to see more definition in my abs though. Hopefully by the time finals are down and I go down to Florida for my summer internship (if I still can do it) by May 18th.

    I hopefully don't have 7lbs of fat on my because I don't want to drop below 145 after I shred down. It is mostly my abs because I can see striations in my shoulder so I am hoping that means I am somewhat lean, again I've never been this big so I don't know

    Anyway my question is should I wake up and do 20-30 minutes of cardio first thing on an empty stomach or a light protein shake? I work out right after my last class at 4pm since I only have hour breaks inbetween my classes. I don't want to sacrifice a lot of muscle either so any help on if I should do the cardio in the morning (prob around 8am is when I'll wake up cuz my first class is at 10am) then my workouts at 4pm or should I do cardio right before my workout or right after?? I'm worried about going to catabolic cuz I don't want to hurt the muscle I've FINALLY been able to put on. Pleaseee help.
  • torontoguy222...

    Posts: 411

    Mar 16, 2009 2:16 PM GMT
    Your diet looks pretty good to me. The carbs you consume are pretty good, at least I thought so. With the exception of the juice (which is basically just sugar - scrap it for milk or water), the vegis and whole-whole starches are pretty darn healthy for ya! Where are the rest of the simple carbs that people are noting? The yogurt perhaps? Switch to the fat-free/no added sugar types, they're really yummy as well!

    Oh and if hasn't already been mentioned, emphasize more interval training as opposed to endurance cardio.