210 lbs - looking to maintain mass AND cut (slightly)

[milesman]

Hey guys I've read a few older threads about maintaining mass while getting slightly leaner but wanted to see if there are responses from guys who are a little bigger (No offense to the little guys) Here's a little info on me:

28 years old
6' Appx 210
Naturally long frame (probably a natural 180-pounder)


I've bulked up over the years and want to continue gaining mass while watching the bodyfat. My process over time has generally been 1) Bulk, 2) Cut...repeat, with neither of those states being overly pleasing asthetically for me.

Does anyone have a similar situation? I lift heavy 3x times/week with light cardio on those days and usually add a 4th day with higher reps and 15 minutes getting killed on the stairmaster.

My diet is VERY clean and i've cut carbs to about half my normal portion (supplemented by vegs and protein) and I did see a fairly quick bf response.

I'm seeing that maintaining this weight is a very difficult thing (although I'll never go back to being a beanpole) and am curious if my current path is the right or if anyone has additional suggestions. Look forward to responses!

 

[WC2]

I'm glad to see that you have not fell for the myth that almost EVERYONE falls for.. that higher reps = more tone/cut. It's totally false. Abs are made in the kitchen.

It's important to keep the weight up when lifting.. keep eating clean and make sure your protein intake is at least 1g/lb of body weight.

BCAAs are also very important if you're trying to maintain muscle while cutting.. there are some great products out there that help with this. My current favorite is XTEND by Scivation.

Also it might be a good idea to invest in some Casein Protein to take before you goto sleep. When you goto sleep, your body naturally breaks down muscle since you are not eating.

 

[Rampage1]

I'd say add 30 minutes of early morning cardio before any food every morning would be the best way to shed the fat without having to starv yourself or loose muscle. If you do this before eating any food you fat should strip off. Keep your protein up to 200-250 g per day and cut out carbs after 6 oclock. Do this, coupled with a proper weights routine and you should be able to maintain your muscle if not gain some and loose some of that unwanted body fat.

WBA has a great article in the Vault called 'how to loose fat while still mainting muscle' Check it out, but what I said is pretty much a small summary of this. Hope this helps

 

[blinkwatt101]

I'd say add 30 minutes of early morning cardio before any food every morning would be the best way to shed the fat without having to starv yourself or loose muscle. If you do this before eating any food you fat should strip off. Keep your protein up to 200-250 g per day and cut out carbs after 6 oclock. Do this, coupled with a proper weights routine and you should be able to maintain your muscle if not gain some and loose some of that unwanted body fat.

WBA has a great article in the Vault called 'how to loose fat while still mainting muscle' Check it out, but what I said is pretty much a small summary of this. Hope this helps

Getting your heart going without any food in your system is not how to keep muscle. Eat a serving or two of fruit prior.

 

[Rampage1]

I wouldn't say what you said is gospel as there have been many arguments back and forth about whether to take anything before fasted cardio, but yeah Im sure a piece of fruit might not do you any harm. It would probably be best to maybe take a glass of fruit juice but nothing too heavy or your cardio will only be burning off the food you just ate which is pointless

 

[blinkwatt101]

Your body feeds off energy to run. No food=no energy. Your body then turns to fat and muscle. ANYTIME you lose fat,you also lose a % of muscle. It's just a matter of whether not your overall pure muscle gains surpass the lose rate ratio. If there is any kind of proof that the body can take energy from fat and fat only,I'd switch my cardio over to the morning time a.s.a.p.

Fruit juice imho is too much,most are filled with non-sense preservatives. A serving or two or blue berries,pineapples,grapes or such tends to be perfect,if just for cardio. If actually lifting weights,I tend to add some form protein 1-2 hours prior to lifting.

 

[blinkwatt101]

To the OP,cutting out fruits shouldn't have affected your bf in any positive way.

If they are real no b.s. ingredients fruits they should actually help to speed up your metabolism.

Canned fruits tend to have sugar added to them,some frozen tend have preservatives added. Although I've found 5lb bags of frozen strawberries from Costco w/o anything added to them.

Franco Columbo, and Arnold have both written about the added benefits of fruit multiple times.(if anyone cares)

Most people think when they get the bloated sensation from fruit that it's fat,it goes away within 4-6 hours as long as you don't keep pounding them down or consume multiple bananas at once...

FYI melons are some of the healthiest foods on earth for you to eat.

 

[I-tallionStallion]

A scoop of whey works even better imo. I know, I've done fruit, fasted, and powder. Warboss Alex's guide to losing weight while building muscle worked great for me with a combination of a lot of good lean food and a kick ass workout

 

[WC2]

I don't know why everyone is focusing on the cardio so much.. abs are made in the kitchen.

But as for cardio in the morning.. I usually eat a banana before and sip on protein throughout my session.

Post your daily diet and we can get a better idea of where your weaknesses are.

 

[milesman]

Thanks for the responses. I am not super-duper strict with my diet and am sure that's an element that could be refined. Again my goals are to continue bulking and also chisel slightly. I like the NFL safety look With that said, I work fulltime, am starting a Master's program and only have so much energy to devote towards micromanaging stuff lol. Here's my general diet:

Breakfast: 4 eggs, 1 packet of quaker instant oatmeal, 1 scoop why protein

Lunch: Generally about 1/3-1/2 a whole chicken, 1 cup of pasta, half bushel of brocolli.

Post workout: 2 scoops whey

Dinner: Usually the other half of the bird (lol) or maybe around a pound of lean ground beef, half cup pasta, some greens.

Late night before bed: 1 packet of oatmeal (I know I know, but I'll wake up at 4am if I don't have some light carbs).

 

[WC2]

The diet doesn't look bad at all.

I never keep too strict of diet because I'll just end up cheating.

The only thing I'd say is to look into non premixed oatmeal and just get some real oats. Mix with PB and it's delicious.

Also 4 whole eggs is a lot.. maybe 2 whole eggs and 2 whites?

And make sure you eat something before you workout. I usually go for a small helping of carbs or fruit.

Eat cottage cheese before you goto sleep and you shouldn't be hungry in the middle of the night.

Late night carbs are not as bad as people make them out to be, but they aren't really needed.

 

[I-tallionStallion]

I don't know why everyone is focusing on the cardio so much.. abs are made in the kitchen.

WBA's guide helps you so your are burning fat early on in the day and with a really clean bulking diet you are putting on lean muscle mass at night. Abs aren't just made in the kitchen. That sounds lazy. It's combination of various elements that will give you good sized defined abs. No one here should skip cardio. Morning cardio can help your muscle gains.

The diet could be better imo. Following EFFORT's Startup Diet and tweaking the carbs would benefit you the most with combination of Warboss's Guide To losing Weight While Gaining Muscle (Both in the Vault). It's worked for me and it sounds like what you want.

 

[WC2]

WBA's guide helps you so your are burning fat early on in the day and with a really clean bulking diet you are putting on lean muscle mass at night. Abs aren't just made in the kitchen. That sounds lazy. It's combination of various elements that will give you good sized defined abs. No one here should skip cardio. Morning cardio can help your muscle gains.

The diet could be better imo. Following EFFORT's Startup Diet and tweaking the carbs would benefit you the most with combination of Warboss's Guide To losing Weight While Gaining Muscle (Both in the Vault). It's worked for me and it sounds like what you want.

Abs ARE made in the kitchen. I know because I train clients who think they will get abs by doing situps everyday.

Of course cardio is important; but if you're looking to cut while maintaining muscle mass, cardio is not going to be what you're focusing on.

Actually, it may not even be necessary for his goals. I train guys who do cardio maybe only 20 min a week and they still have six packs and are ripped to shreds.

Why? Diet and heavy lifting.

 

[milesman]

Actually, it may not even be necessary for his goals. I train guys who do cardio maybe only 20 min a week and they still have six packs and are ripped to shreds.

Why? Diet and heavy lifting.

Now I like the sound of that! I agree with you both. A happy medium of 10 mins of moderate cardio 3x/week with my lifting and managing my carb intake seems to allow me to stay in the 210 range and lose a little body fat.

I really care less about the poundage so much as how I feel. Too high body fat and I begin to feel self-concious with my clothes starting to stick and crevice in unsightly places :crazy: Too little body fat "husk", and I lose some of my masculine, authoritative presence that comes with being somewhat jacked. I love how people tend to defer and show respect to you automatically based on your physical presence. Put that that together with solid intelligence, pressed business attire and a confident mouthpiece and you have a very empowered DJ.