File :-(, x, )
help anonymous
Hey /fit/ I'm a guy 5'7 and 180 pounds. This picture of my was taken a few months ago. I am the guy in the blue and yellow. Anyway as you can see from the picture i am not fat, im built okay, got an ok 6 pack, a bench max of 270 and a squat max of 510. but i want to get thinner ( because i really stocky) without losing all my muscle mass and strength. any suggestions?
>> Anonymous
Jog or bicycle.
Cardio to burn the fat you don't want.
>> Anonymous
You could probably lose 15 pounds of fat with minimum muscle loss. what's your BF %?

Don't Bullshit. They tell you in wrestling.
>> Anonymous
HIIT sprints to ramp up your metabolism to burn fat. And the sprints will help you stay strong and explosive..
>> my body fat % anonymous
when i started this season at 190 my body fat % was 18%, and ive lost 10 lbs to 180 and built a lot of muscle. so i think it might be a little bit lower now like around 16 or 15%. anyway the problem is im just self concious.
>> anonymous
I also do alot of cardio, like running circuit sprints, wind sprints, and long distance. but that has not been able to help me lose weight lately. i have sort of hit a plateau that ive been having trouble droping below. feel like if i could just drop to around 170 lbs i would look a lot slimmer for some reason.
>> Anonymous
Eat less food.

You have a naturally large build though I guess. Run and keep up the lifting. 165 and 5'7" is on the larger size of an average build if thats what you want. instead of bulky.
>> but i dont eat alot anonymous
i eat the standard 3 meals a day is all. maybe my meals are big but i dont think so. maybe i just eat bad. i usually eat and egg or 2 for breakfast. sandwhich with a gatorade for lunch. and my dinner is usually along the lines of a piece of meat (chicken, pork, steak) , with a salad, and some potatoes or pasta with it. that 2 much food?
>> Anonymous
>>98632
>>98638

Actually, I'd estimate you're closer to 13.5% BF if you're giving your exact weight. You mentioned that you want to get around to 170 lbs, that means you'd have to be around 8% BF. That's a really low BF %, and it be really hard to maintain that kind of level indefinitely. Besides extreme dedication to diet and HIIT, a more realistic alternative would to be to sacrifice some muscle mass and fat at the same time. What does your typical weightlifting routine look like? You don't necessarily have to sacrifice strength if you cut down on your muscle mass ya know.
>> Anonymous
Dont change a thing. I'm a scrawny fag, I'd kill for you badass manly body.
>> Anonymous
you dont squat 510 and if you do its like every other high school jock fag, half way down. justifying it because going ass to grass ruins your joints even though there is no scientific proof it does.
>> my work out anonymous
my workout is an intensive body building workout. its a 5 day a week workout and each day centers on 3 different main body parts. For an example of our sets and reps we do Bench press 1x15 1x10 1x8 1x6 1x4 1x2 (inbetween each rep there is a 5 second pause where you hold the bar an inch above ur chest) and then a super set of dips ( as many as u can to failure) after it. For an example of our squat set we do back squat 1x15 1x10 1x8 1x6 1x4 1x2 1x1. we do Pull ups 1x15 1x10 1x8 and Seated rows 1x15 1x10 1x8 for back. for triceps we do over head extensions 1x15 1x15 1x10 1x8 and skull crushers 1x15 1x10 1x8. thats the main part of our monday workout to give u an idea
>> anonymous
and yea i do squat 510 with a belt so i dont blow my back out and a spotter so i dont die if i fail, and its a full squat down to below 90 degrees and back up
>> Anonymous
>>98664

Ok, I imagined it correctly, you're on a mass building program. For your goals, the most feasible way to accomplish them is that you're going to sacrifice some mass. Although, in no way does it mean you'd be giving up strength.

The way I see it, you have two options here:
1) Cut back on the amount of food that you consume (which doesn't look like very much here [>>98647] in the first place) and embrace HIIT.
2) Embrace powerlifting, Olympic-lifting, plyometrics and cut down on the bodybuilding stuff. I'm a former highschool wrestlefag, I'm sure that you see the bodybuilding sets as conditioning that translates well to wrestling, but you're better off getting your conditioning from regular wrestling-style calisthetics. Off-season training should be used to develop strength and power, which is derived from low-reps, many sets, and high weights.

Right now, your muscles are in a state of hypertrophy. You can decrease in size, but still maintain strength levels if you start with the heavy compound lifts.

I'm about to head out, but you can get some quality information and an idea of what a good strength and power training program should look like on the stickies at 7chan's /fit/. Good luck.