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Anonymous
OK, /fit/. Stats:

150 kg deadlift
140 kg squat
90 kg front squat
100 kg bench press
70 kg overhead press
110 kg barbell row

So as you can see I've got some good stats and a fair bit of muscle.
Problem: I have a 45-inch waist and am fat. I started doing HIIT after workouts, but it's not going as good as I'd like. All of the workouts are more for size and strength, not for fitness.

I'm 5'9" and 240 lbs, not good, right? What should I do?
Should I do faster weight liftings? Lower rest times? Different program? Instead of training 3 days a week, do 6?
I'm so fucking confused on this fat loss thing.
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>> SC_OL
How is your diet, reduce your carbohydrates and overall calories.

my stats:

Deadlift: 375
Squat : 310
Benchpress : 230
Front Squat: 245
OHP : dont know, injured wrist, maybe 160lbs
Barbell Row : 230
Chins: bodyweight + 70lbs
>> Anonymous
Diet is okay, I eat clean on the weekdays and carb up on the weekends, but I see it's counterproductive to my real goal (losing weight).
I consume no more than 30 grams of carbs on the weekdays. Weekends is carb up.
>> SC_OL
>>147366

so you are on the Anabolic Diet?

how long have you been on it, and how crazy are your carb ups?. It might be a matter of patience.

how many calories do you take in per day?
>> Anonymous
>>147372
I take no more than 3000 a day, I've been on and off of it for a year, but got back on it seriously about a month ago. I got off of it because my hair started falling off and I decided that the Anabolic isn't for me. The weekend carb-ups are fucking big (not BIG, but if you looked at me you'd say "Oh come on, fucker, you're losing weight, not SUPPOSED TO BE GAINING")

I just want the best fat-loss plan and fastest. There was a dude who walked fast every morning and worked out 6 days a week and lost 60 lbs in 4 months, he was on T-Nation. If a dude on crack did it, I'm sure I could do it too.
>> SC_OL
>>147381
you might have to figure out your body, everyones is different.

T-nation.com is a great place as most of the people there know what they are talking about and have good attitudes. I frequent there alot.

3000 may be too much, drop to 2500, thats still plenty to give you energy.

how about this, keep your training the same. you will preserve your muscle.

add 3 sessions of barbell complex workouts as your cardio, google them, i find them quite effective.

this is all just advice, you can do what you want.
>> Dejiko !jLkMjawZrA
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>please help, /fit/ I gained muscle when all i really wanted to do is get skinny :-\

Jog (and eventually Run), you silly. I boned up on some fitness stuff a year ago. Doing muscle-based stuff won't get you thin. You have to make your heart really go at it and the best way to do that is jogging/running.

MAKE SURE that you do NOT keep at it if you can't breathe, because at that point, you aren't burning any fat, but something else which I forgot. If you have to walk first then do so, but be aware that you only burn fat while you're moving. When you can jog and run consistently, then do it, because after you finish from such an intensity, your body will STILL be burning fat to make up for any lost during the distance you traveled. It's a good thing, nyo.
>> Anonymous
LMAO! I used to drink that shit!

Seriously? Keto diet. If you have the discipline to make it work it WILL strip the fat off you.
>> Anonymous
All stat's as of last PT testing (21/05/08).

495lbs Deadlift
405lbs Squat
310lbs Bench Press
224lbs Overhead Press
385lbs Front Squat

4.5km in 15m:03s
100m in 12.7s
38" Standing Vert

6'0
195lbs
14%BF

I have a match (Kyokushin) coming up on June 15th aswell. I can throw 1400 hard low, middle, and high kicks in a pyramid setup in 10min now aswell.

Calisthenics vary by how hard I'm being pushed or pushing myself and what the time frame is, so I'll exclude those stats.

In b4 lier, fat, dreamer, etc. I have no social obligations but to train, so I'm here for the chaos and debauchery like everyone else.