Lose Weight and Gain Muscle.

[michael74737]

I have been bulking since 01JAN'05 and I think I have put on too much fat. I want to try to lose some weight but continue to gain muscle, though I know I cant do it to the same degree as if I just concentrated at one thing at a time.
I

I need some advice,

what kind of diet I should have to do this?

Should I still supplement whey protein while doing this (i supplment 80grams on work out days, 60 on non workout days)? If so how much?

What kind of cardio do you recomend?
-I have heard of HIIT being effective at this.

What kind of weight training routine should i have to continue to build muscle while losing fat?

,Thank you

 

[pengers84]

-same weight routine
-low intensity (heart rate120-140bpm) cardio 20-40mins shouldnt effect hypertrophy
-diets tricky, il leave that to the pros

 

[maxpro2]

-low intensity (heart rate120-140bpm) cardio 20-40mins shouldnt effect hypertrophy

Actually I think it would be quite the opposite; HIIT should be done for 20-30 minutes to avoid loss of muscle mass

 

[Pylon]

Look at the info on MaxOT cardio training. It rox.

To lose fat, you need to be in caloric deficit. To gain muscle, you need to be in caloric overage. Can't be both at once. Maybe think about going to a maintenance level of cals, clean food, with good cardio 3x/wk and medium w/o load (longer sessions, slightly lower weight for more reps.) That should allow you to clean up a bit. Or just cut for a while. Everyones gets their turn eventually, right?

 

[j rizz]

Max OT shud be performed with 16 minutes.. from what i read

 

[CowPimp]

Actually I think it would be quite the opposite; HIIT should be done for 20-30 minutes to avoid loss of muscle mass

HIIT is typically done for 20 minutes or less. The idea is to perform the cardio in a shorter time span to decrease the chance of your body using muscle tissue as an energy source. If you're able to do HIIT for more than 20 minutes, then you need to increase the intensity.

Max-OT cardio is basically HIIT cardio, but you try to make sure you increase the intensity every single session while keeping the time the same (16 minutes). So, if you pedaled 80RPM on level 2 last session travelling a total of 3.2 miles, then this session you will either want to increase the resistance, the RPMs you pedal, or both. The end result must be that you travelled a greater distance in the end.

 

[Uthinkso]

Good info here.

I had a similar question, so keep the info coming.

 

[westb51]

Should I still supplement weight protein while doing this (i supplment 80grams on work

i was wondering what weight protein is?

 

[michael74737]

i was wondering what weight protein is?

Im sorry I meant Whey Protein.

 

[j rizz]

what a dumbass... who DOESNT know what weight protien is.

 

[michael74737]

But other than whats posted I should continue with my same routine and continue to consume same amount of protein, supplemented and not supllemented, as long as I am consuming only my maintence level of calories?

1825calories
165lbs