Cutting fat after bulking up

[kovyperron5727 0]

Im 18, a tall and skinny guy, always had trouble gaining weight..I started working out at about 155 and after lots of protein, extra calories and working out Im now up to 180. Since Ive bulked up though Ive gained some fat. How should I go about getting rid of the fat without losing my hard earned muscle? What I should I eat, how much cardio shoud I do, etc. Thanks.

[Sav25 1]

One main thing to do - HIIT - High Impact Interval Training.

Basically, interval training...HARD interval training, for no longer than about 20 mins. HARD!!!

If you do it hard enough, you shouldn't be able to go any more than 20 mins.

You get the cardio you need, but in a short amount of time to avoid any muscle breakdown.

Supplement your cardio the same way you will with weights i.e. protien etc.

You DONT need energy drinks for 20 mins cardio, no matter how hard it is.

Drink plenty of water.

[Trooper 8]

Why do you need to cut fat? Are you getting fat or just have a higher % than you did when you were skinny (which makes sense)? You're going to have some fat. Don't forget, you're an athlete, not a bodybuilder. You'll know if your bodyfat % is affecting your performance.

[WSjo22 1]

Agree with that statement Troop, but if you feel it is affecting your performance I have a couple things that have worked for me in the past.... One thing I did that helped was to cut out as much high fructose corn syrup as possible. Everyone breaks it down differently but cutting it out was the big thing that helped me lose the last 5lbs when getting back in playing shape. Another thing is to taper your meals, I generally eat a huge breakfast consisting of an omelet, 2 pieces of whole wheat toast, some oatmeal, and v8 fusion light(less sugar) then eat smaller and smaller meals the rest of the day and I don't eat anything after 7 unless it's a game day..... Pretty much you want to eat around 1500-2000 calories a day while still getting about 1.5 grams of protein per each lb of lean body mass and you should be okay. Of course you'll have to adjust the calories and protein intake to suit your needs but if you stick close to that you'll be okay

[kovyperron5727 0]

Why do you need to cut fat? Are you getting fat or just have a higher % than you did when you were skinny (which makes sense)? You're going to have some fat. Don't forget, you're an athlete, not a bodybuilder. You'll know if your bodyfat % is affecting your performance.

I got a bit of a belly to where I cant see my abs much anymore, and I want to get rid of it because I want my abs to be visible and I dont like carrying around belly weight.

Second, do I need to continue drinking protein shakes when cutting? I know I still need protein in my diet, but when can I be able to stop drinking 2-3 shakes a day? My dad was telling me that if I keep lifting weights and start doing cardio a few times a week I can stop drinking shakes, keep the muscle I gained and lose the fat I gained.

Thanks to the replies so far

[WSjo22 1]

Why do you need to cut fat? Are you getting fat or just have a higher % than you did when you were skinny (which makes sense)? You're going to have some fat. Don't forget, you're an athlete, not a bodybuilder. You'll know if your bodyfat % is affecting your performance.

I got a bit of a belly to where I cant see my abs much anymore, and I want to get rid of it because I want my abs to be visible and I dont like carrying around belly weight.

Second, do I need to continue drinking protein shakes when cutting? I know I still need protein in my diet, but when can I be able to stop drinking 2-3 shakes a day? My dad was telling me that if I keep lifting weights and start doing cardio a few times a week I can stop drinking shakes, keep the muscle I gained and lose the fat I gained.

Thanks to the replies so far

Depends on the type of protein.... I found one at walmart that I like alote. It has like 5 carbs 3 gms of sugar and 52g of protein per serving.... So you can drink one a day and make sure youre getting the rest of your protein from food.... The main goal is to get your protein intake as high as possible while eliminating simple carbs as much as possible

[saba 0]

Basically, interval training...HARD interval training, for no longer than about 20 mins. HARD!!!

I find this funny as we are having quite the debate on my cycling forums about this very subject

http://www.bikeforums.net/showthread.php?3...erobic-Capacity

I can tell you from a guy who was 228lbs at xmas now 206 needing to get down to 175-180 for race season that limiting myself to 2600 cal of a balanced diet with sticking to a Friel training plan which for me for the rest of the month is a good base say 40-70miles a day has shed the weight. I will say thanks to Spreedizzle I incorporate at least if not 2x a week Vo2 max explosive intervals. The basic thing we are looking at for me is to learn to burn fat not carbs. When this transition occurs is where lots of science meets anecdote. In my own personal experience I have lost weight in a controlled i.e 1-2lbs per week by the increased mileage, I have gotten better, i.e. more powerful legs by the explosive sub-max work I have been doing

SO to sum this up lots of aerobic work mixed with some anerobic work(sprints) will shed those pounds more than straight anerobic (in my quoted post 20 mins). Again as from the link above YMMV

[zrez 0]

Basically, interval training...HARD interval training, for no longer than about 20 mins. HARD!!!

I find this funny as we are having quite the debate on my cycling forums about this very subject

http://www.bikeforums.net/showthread.php?3...erobic-Capacity

I can tell you from a guy who was 228lbs at xmas now 206 needing to get down to 175-180 for race season that limiting myself to 2600 cal of a balanced diet with sticking to a Friel training plan which for me for the rest of the month is a good base say 40-70miles a day has shed the weight. I will say thanks to Spreedizzle I incorporate at least if not 2x a week Vo2 max explosive intervals. The basic thing we are looking at for me is to learn to burn fat not carbs. When this transition occurs is where lots of science meets anecdote. In my own personal experience I have lost weight in a controlled i.e 1-2lbs per week by the increased mileage, I have gotten better, i.e. more powerful legs by the explosive sub-max work I have been doing

SO to sum this up lots of aerobic work mixed with some anerobic work(sprints) will shed those pounds more than straight anerobic (in my quoted post 20 mins). Again as from the link above YMMV

He doesnt want to lose any muscle though. are you actualy cutting from 228 to 180 without losing muscle? From my personal experience, just run more. I started doing cardio 3 times a week. Anywhere from 3 to 5 miles. You have to run fast though, none of this slow stuff. Push yourself every time. I went from 10% body fat to 6%. I belive for your abs to be seen without flexing u have to be 8% or lower. Also, i kept taking protein. protein is actualy a good way to help cut fat. I dont remember the specifics and the sciene of it, but i'v read it numerous times. Iam not too concerned about why something works, just that it does :). Keep doing resistance and do some nice intense cardios. at least 3 times a week.

[gxc999 7]

I gained approx 50 lbs and went from 6 to 16% bodyfat, and it didn't affect me at all. My endurance was the same, my speed was almost exactly the same, etc. And remember it's good to have a little fat around the stomach in hockey, I've been speared there more than once.

[zrez 0]

Maybe he isnt cutting for performance issues. maybe he just wants to look sezy for the ladies.

[kovyperron5727 0]

Maybe he isnt cutting for performance issues. maybe he just wants to look sezy for the ladies.

Bingo. Now should I cut down to maybe 1-2 shakes a day and how much should I lower my caloric intake? I was drinking 3 shakes a day and eating about 4500 calories

[zrez 0]

Bingo. Now should I cut down to maybe 1-2 shakes a day and how much should I lower my caloric intake? I was drinking 3 shakes a day and eating about 4500 calories

keep the protein. no one seems to understand that protein helps cut fat. its hard to cut fat and gain muscle at the same time.

check out this site. the guy even has meal plans.

to tell u the truth, all i did was run more, like i said earlier. i did it for a couple months, 3-4 resistance workouts a week and 3 good runs. i stayed the exact same weight throughout the whole time i did that. except i got stronger and leaner. it was like i gained muscle weight and lost fat weight at the exact same rate or something.

[Trooper 8]

Just remember, and I don't know how serious you are about hockey, but running long distances isn't going to help you on the ice, many (including Mike Boyle) argue that it has an adverse effect. Muscle burns calories all the time, running burns calories only when you are doing it.

[kovyperron5727 0]

Just remember, and I don't know how serious you are about hockey, but running long distances isn't going to help you on the ice, many (including Mike Boyle) argue that it has an adverse effect. Muscle burns calories all the time, running burns calories only when you are doing it.

I don't play competitive anymore because of an injury, so performance is not an issue. My main question now is how much should I be eating? Ive been eating less, but feel hungry a lot which I read is not good for your muscles

[chippa13 1844]

Just remember, and I don't know how serious you are about hockey, but running long distances isn't going to help you on the ice, many (including Mike Boyle) argue that it has an adverse effect. Muscle burns calories all the time, running burns calories only when you are doing it.

True, running won't build explosiveness into your legs but it will make the difference in the third period incorporating some kind of cardio/fat burning exercises into your workouts.