Ask me anything about Losing fat and getting ripped
- Thread starter Kasino416
- Start date
School me on lean bulking breh. I've been bulking the last six weeks 152->165. I've made all kinds of gains muscle and fat wise. I'm not trying to be big and bulky with a gut by the end of this phase.
My Split is as follows:
Chest/Tri's
Back/Bi's
Legs
Shoulders
I do 300 ab reps every day, and since I'm cutting now, I do 300cals worth of cardio (normally equates to 35 mins LIIT). I prefer LIIT as it burns NO muscle. People have been tricked into doing HIIT, and wonder why they arent seeing gains.
For Lunch & Dinner, I normally eat one of the following servings of meats:
Boneless skinless chicken breast - 7 or 8oz portion (depending on what my food supplier has at the time), 8oz serving of flank steak (one of the leanest meats out there), Salmon Fillet, or Salmon Steak, Tilapia. For carbs, I only eat sweet potatoes, and a serving of veggies - asparagus, green peppers or broccoli. I stick to green veggies now as these are the cleanest (no carrots, cauliflower, bell peppers - yellow/orange as these contain sugars). People think they understand dieting but they really dont. There is a smoothie thread on this same forum with people saying they use entire bananas, oranges, pineapples in their shakes every day, even twice a day LOL, these sugars, although natural, will prevent you from ever sitting sub 10% and having shredded 6 pack abs.
raidersreceiver
All Star
Im 190 trying to get down to 165 how much should I be eating? Also training routine?
seemorecizzy
Superstar
sorry, what does LITT and HITT stand for?
and what kinda smoothie do you suggest?
i'm already pretty muscular, i work out on the reg. just trying to switch it up and get more cut. i also need to improve my diet, it sucks
Use this weight maintenance calculator to determine your caloric maintenance requirement.
CalorieKing - Weight Maintenance Calories Calculator
Then eat 500 calories less than this number every day for optimal results. You don't want to burn >2-3lbs/week or youre guaranteed to be burning muscle. Also, keep your protein intake at 1x lbm. So for example, youre 195 currently, lets say you are 20% bf, you need 195 (1-.20) = 156 grams of protein every day while cutting.
For training, try to go higher reps for every exercise 12-15 reps. THis will give you the burn youre looking for, and cut up quickly. Don't use a weight is you cant bang out at least 10 reps of it.
High Intensity Interval Training, and
Low " " "
Basically, its where you switch back and forth through the speed setting on whatever cardio based machine you are doing. A lot of people do HIIT, not realizing they are burning off precious gains. They sprint between 5.5-6.5-7.5, and back down etc. - I used to do this, and it worked in staying lean, but I've seen much better results, muscle maintenance with low intensity. Essentialy I power walk from 3.8 speed (2 incline), go up to 4.1, and a max of 4.3, then just keep cycling through though speeds every few mins for 35 mins. By the end you will be pouring sweat, and you will not have burned any muscle mass.
With respect to diet, ditch the fruits!! the only fruit I eat is a quarter of a banana every morning to sweeten my oats, as per the recipe I provided earlier on. Keep all of your vegetables green e.g. spinach, broccoli, asparagus (my fav), green peppers. These fruits/veggies do not contain sugars and are more water based. They assist in burning body fat. You want to stay away from all other veggies and fruits as the sugars contained in them will sit on your stomach, bloating you, and provide a counter to effective fat loss.
D_iLLest;4690310 said:
TO be completely honest, I've never clean bulked, I've always been pretty big, so my main focus is on being ripped.
But again, use this weight maintenance calculator, but eat 500 calories above the determined maintenance level. To clean bulk, limit your calories to clean foods (meats, carbs, fats). Sources of macro's should be as follows
Meats - anything lean - chicken breast, various fish, flank steak,
Carbs - brown rice, sweet potato, oats, qinuao, cottage cheese, lean/whole wheat pasta
Fats - peanut butter is ok, natural almonds, fish (especially salmon, fillet/salmon steak), other types of game meat if you can find them e.g. bison, kangaroo.
Try to do a 2/1/1 ratio, so your carbs should be double your protein, and your fats, half your protein. Keep your protein levl at 1-1.5 x lean body mass. If youre 165, aim for 200g protein daily, keep your carbs at around 400 if possible, fats around 100g.
on the leg pics
no hate but if you are planning on selling dvds or meal plans or whatever your program is you should try a different approach breh.
just my .02 though, do you
Not trying to sell anything, Just here to help people - I believe in good Karma. I work in finance, not trying to quit my day job to be in fitness. I just get approached daily by people asking me all sorts of questions, on IG and FB as well. Figured I'd spread my knowledge here since I lurke the coli every day for the lol's and updates on the latest F*ckery. Dont crucify me because I attempted to start the thread with a joke, I've seen much worse.
How long have you been lifting?
seemorecizzy
Superstar
thanks
gonna give it a try
seemorecizzy
Superstar
do you put this in a blender?
When I try to shred down I just end up lookin like a cancer patient. At least to myself that's how I lookthe boy got dysmorphia
Its more than likely because you arent keeping your protein high & carbs moderate. Protein should be no less than 1 gram per lean body mass. Carbs should be at the same level. So if you are 200lbs and 10% bf, you need min 180g protein, 180g carbs. This will preserve your muscle. Dont listen to the no carb/Keto BS, youll end up looking
