Im in a predicament

[Brian20o2]

Well I started working out again about 3 weeks ago. Im not having any major problems right now that I need to fix but I have some questions. Ive read alot on here including cutting and bulking stickies but Im in a predicament. I have a little more body fat than one should have. I think that I should loose about 25-30 lbs of fat, BUT I dont want to go on the whole 12 week cutting thingy. Its would be to hard to keep track of calories and all that.

So Im asking what I could do to cut fat while retaining/gaining muscle mass Right now I weight about 190 and would like to be about 160 in 3-5 months. Any way this is possible without having to count cals and do massive running? Im willing to make some slight changes in my diet if nesesary.

 

[Shiftkey]

Losing that much fat in that short of time takes a lot more than "slight changes." It would be very possible for you to lose 1-2 lbs a week, but it takes some dedication and permanent changes to your life style and diet to keep your weight where you want it.

 

[Warboss Alex]

5 months is plenty of time to drop fat and gain muscle at the same time - you can look a totally different person if you're dedicated enough.

although it's a bit of an upheaval, and yes, you will be required to get off your arse and do some cardio and eat properly.

actually, it's about time -I- got off my arse and did some cardio, so if you're prepared to be dedicated and consistent reply here and I'll tell you more.

the good news is, it's perfectly possible to recomp (lose muscle and gain fat) and 3-5 months can make a MASSIVE difference in how you look. Of course, there's people who'll say it's not possible - you're entitled to listen to them if you want, and follow catabolic cutting diets

 

[Brian20o2]

Thats good to know and thanks for the support guys but how would I do it? Right now I lift 3 days a week and always warm up by playing some basketball for about 20 minutes. I also play about another 2-3 hours of bball at home with some guys seperate to the hour weekly warm up. Im willing to cut out junk food from my diet, drink more water, and eat more protien. But what would I need to do in addition to this in order to cut about 30 lbs in 4-5 months?

 

[Warboss Alex]

Thats good to know and thanks for the support guys but how would I do it? Right now I lift 3 days a week and always warm up by playing some basketball for about 20 minutes. I also play about another 2-3 hours of bball at home with some guys seperate to the hour weekly warm up. Im willing to cut out junk food from my diet, drink more water, and eat more protien. But what would I need to do in addition to this in order to cut about 30 lbs in 4-5 months?

you're doing a lot of cardio so make sure you eat enough. yes, believe it or not, you have to eat a LOT to lose fat. a lot of clean calories to keep the furnace burning hot.

however, cut your weights warm up to five mins on the treadmill .. 20 mins basketball robs you of glycogen which you need for the workout. keep cardio like this seperate from your weights workout.

give me some more info on your basketball routine, how many days a week is it?

also gimme a sample day's eating (realistic), and your current workout routine.

 

[Brian20o2]

ok

On Mondays I play about 15-20 min of BBall before hitting the weights for about an hour. This is Back and shoulder day

On tuesdays I play about 15-20 min of BBall before hitting the weights for about an hour. This is Leg day. Then I leave and go play maybe another 30 min of BBall at my church gym

Wednesday I rest and may play about 40 min of BBall

Thursdays I play about 15-20 min of BBall before hitting the weights for about an hour. This is Chest and arm day. Then I go and may play another hour+ more BBall at my church gym.

Fri-Sun Are rest days

I always make sure I work up a sweat when I lift and play BBall.

My usual daily diet isnt a great one. I usally dont have breakfast on weekdays because I have to leave so early for school, Then I usally have a sub-sandwhich for lunch. After I go home I have a snack (Microwave beef and bean burrito or McDonalds) and then dinner at about 6 or 7. My dinners are usally healthy and homemade, last night I had a roast.

What should I change?

 

[Warboss Alex]

start by eating breakfast! that's a major reason why people are overweight. you need a metabolic booster shot in the morning I don't care how ecto anyone says they are.

get up earlier and eat breakfast - then aim for 5-6 healthy meals throughout the day. cut down on carbs before bed time. lose the mcdonalds etc. snack on nuts, peanut butter, fruit sometimes, low fat yogurts etc.

just making these changes to your diet can and will make a big difference.

your split sounds okay but do the push/pull/legs and focus more on strength (you're doing way too much cardio to be able to gain a lot of size).

eat clean for a month and see where you are.

 

[Brian20o2]

Will do. Its hard to have breakfast though when I have to leave the house by 6:20 but I will try. What do you sugest for Bfast? Eggs, oatmeal, and wheat bread toast?

Also I had no idea I was doing "Way too much cardio" I like to warm up befor I lift so I feel I have some energy. I guess Ill just cut it to 5-10 min of BBall for a warmup.

"your split sounds okay but do the push/pull/legs and focus more on strength" What do you mean by this?

 

[WORKEROUTER]

Will do. Its hard to have breakfast though when I have to leave the house by 6:20 but I will try. What do you sugest for Bfast? Eggs, oatmeal, and wheat bread toast?

Also I had no idea I was doing "Way too much cardio" I like to warm up befor I lift so I feel I have some energy. I guess Ill just cut it to 5-10 min of BBall for a warmup.

"your split sounds okay but do the push/pull/legs and focus more on strength" What do you mean by this?

Get as much calories and carbs as you can in the morning.

I aim for 3 eggs, cup and half of oatmeal, couple spoons of flax, a banana, an apple, pb sandwich, and a scoop of whey.

 

[Warboss Alex]

I aim for 3 eggs, cup and half of oatmeal, couple spoons of flax, a banana, an apple, pb sandwich, and a scoop of whey.

I like that brekkie, but where's the dead animal portion? nice one.

 

[Warboss Alex]

Will do. Its hard to have breakfast though when I have to leave the house by 6:20 but I will try. What do you sugest for Bfast? Eggs, oatmeal, and wheat bread toast?

Also I had no idea I was doing "Way too much cardio" I like to warm up befor I lift so I feel I have some energy. I guess Ill just cut it to 5-10 min of BBall for a warmup.

"your split sounds okay but do the push/pull/legs and focus more on strength" What do you mean by this?

have a hearty breakfast of something you can prepare easily and won't get bored of. try pancakes with allfruit jam or some of that sugarfree syrup stuff you can get in the states. eggs, oats, wholegrain beard, pasta, tuna, fruit, yogurt, steak, doesn't matter.. just eat something.

you'd have to force a LOT of calories to gain serious size with all the basketball you're playing is what I meant.. not impossible but maybe impractical. but I thought bodyfat reduction was your goal? you will gain some muscle as well though.

push/pull/legs, something along the lines of what I posted in Adone's journal or on silverwex's 'can't gain size on arms' thread, check them out

 

[Warboss Alex]

Expect to lose some muscle mass. I don't believe one can cut and bulk at the same time.

why not?

 

[Warboss Alex]

Bulking=anabolic phase.

Cutting=catabolic phase.

yes, so you split your day up into a catabolic phase and an anabolic phase. catabolic is your a.m. cardio (done with fatburners, protein, however you like), anabolic is the rest of the day where you feed yourself like there's no tomorrow.

if you train like a rhino with slag iron heavy weights, cardio like you want to be 8% bodyfat and eat like you want to be 250lbs do you really think your body is just gonna sit there in content homestasis? it'll get the hint, I promise you.

of course, you need to eat fairly clean, lots of protein, cardio and green tea as metabolism boosters, very heavy training etc but it's perfectly doable for natural lifters and those on steroids.

I didn't say it was quick though - results will be slow but sure, and they are easily maintainable.

remember the calorie maths just determines how much WEIGHT you gain or lose, not whether it's muscle or fat.

 

[Warboss Alex]

btw, I neither said that Brian is gonna push the extreme limits of muscularity and be shredded to the bone (i.e. he's not gonna end up at 250lbs 8%) but he can easily drop fat and build muscle and look night and day different in 5-6 months (and I don't mean by cutting for 3 months and bulking for 3 months either)

 

[Brian20o2]

Thanks for the replies. Right now Im about 190 @ ~26% bf I want to be 170 @ ~10% bf in 6 months for football. Then I will work on heavy bulking.

 

[Warboss Alex]

Thanks for the replies. Right now Im about 190 @ ~26% bf I want to be 170 @ ~10% bf in 6 months for football.

perfectly achievable imo