Frosty hate to ask....

[jynx]

Just eat the same stuff you're eating now except less of it. The key to losing fat not muscle is lowering calories slowly. Stick with running. Do 30 minute high intensity intervall training no more than 4 times per week. That should do a good job.

 

[Hells]

Im bulking right now 4000+ calories, 200G+ protien, 150+ carbs, 100g+fat, increasing each every week i eat fairly clean, could be better but i do what i can get away with, doin this for 12 weeks plus test,deca second 12 weeks im wanting to lean down as much as possible cut up big time will be on testE trenE for the fallowing 12 weeks, is there any way you could show me what my diet should look like so i can lean up? examples of food ect?

stats 6'3'' 250+ guessing 16% BF....

i would kill to be 10%BF dont care how much i weigh as long as i keep this muscle which i think will be easy sense i will be on AS.

also what cardio do you advise me to do...i like swimming and eliptical?

 

[Frosty]

Why jynx said is good.

Just eat lots of meat, get your carbs from veggies, and drink lots of water.

If you're going to be on gear, you should be able to drop calories 1000 a day. That and you could get away with more cardio. Just remain active all day and try to find anything that keeps you moving (if it's house cleaning then that works). Just lift heavy to keep your muscle.

 

[DirkMoneyshot]

1.) Don't guess at your bodyfat - Go get it checked and keep checking every 2 weeks. You won't be able to make accurate changes without it.

2.) Determine EXACTLY how much your eating. This 200g+ Protein / 150g+ Carbs / 100g+ Fat (I can tell you thats not 4,000 kcals).

3.) Make small and consistent changes tell you reach your goals. Don't go and drop 1,000 kcals and up your cardio all at once (this a disaster).

Increase cardio (weekly by small amounts) and decrease kcals by small amounts and then later once you have platued add a fat burner.

4.) EAT CLEAN ALL THE TIME. Cheating is just that - Cheating yourself out of desired results.

Stick with Lean cuts of beef, chicken, turkey, fish
Low Glycemic carbs - Oats, brown rice, sweet potatos
Low Fats but high in EFA

I'd be happy to help if you need any more advice.

 

[Drveejay11]

Great advice

 

[Fyre]

1.) Don't guess at your bodyfat - Go get it checked and keep checking every 2 weeks. You won't be able to make accurate changes without it.

2.) Determine EXACTLY how much your eating. This 200g+ Protein / 150g+ Carbs / 100g+ Fat (I can tell you thats not 4,000 kcals).

3.) Make small and consistent changes tell you reach your goals. Don't go and drop 1,000 kcals and up your cardio all at once (this a disaster).

Increase cardio (weekly by small amounts) and decrease kcals by small amounts and then later once you have platued add a fat burner.

4.) EAT CLEAN ALL THE TIME. Cheating is just that - Cheating yourself out of desired results.

Stick with Lean cuts of beef, chicken, turkey, fish
Low Glycemic carbs - Oats, brown rice, sweet potatos
Low Fats but high in EFA

I'd be happy to help if you need any more advice.

Great advice DirkMoneyShot!

 

[Milhouse]

Sounds coo, dirkmoney shot

 

[Lifter82]

great advise

 

[Dreaded Pirate Roberts]

Milhouse wow haven't seen that cat in a while