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Anonymous
dear /fit/, recently ive lost a good amount of weight via cardio and lifting. i still have fat on me, but im much slimmer, and have bigger muscles. however, i don't want to turn into one of those muscle bound guys with no definition, which is the path i think im on. what kind of exercise program should i do to just go for definition and weight lost. i was thinking of doing this, but im sure there are better ideas.

day one: alternate 20 pushups and 40 crunches X 5
day two: alternate 20 dumbbell curls (25lbs) and 40 crunches X 5

and 40 minutes of cardio everyday

if i followed that for a while, what would i end up looking like?
>> Anonymous
TROLL DETECTED
>> Anonymous
seriously, not a troll. i dont know a lot about exercising. one day i just went to the gym and started doing what everyone else was doing. but a lot of those guys are definitionless and muscle bound, and i don't want that
>> sage
lose more fat

troll less faggot
>> Anonymous
OP continue what you're doing especialy the lifting, stick to compund lifts that will raise your testosterone levels (just a bit) and make you gain more strength and size than CURLZ BRO!

Eat a bit over yer needs, just make it clean. This will help you bulk up. once you have the strenght/size you want lower your food intake and continue cardio and lifitng in order to cut up.

Basicaly dont worry about fat now (aslong as its within reason) and then cut for a month or 2 you will be MUCH stronger and a bit bigger, after you cut you'll lose a bit of muscle but hopefully it'll be all fat. Continue cut till you're as defined as you want.

rinse and repeat
>> Anonymous
so does that mean just more cardio? does doing high reps with low weight as opposed to low reps high weight have anything to do with definition?
>> Anonymous
>>394443

thanks, so compound lifts would be like what? so i should just keep on lifting and eating, then after a while diet? ive already been lifting for a while, could i just diet now?

also, after everytime i lift i drink a muscle milk, is that enough protein along with a regular diet?
>> Anonymous
>>394444

Well aslong as you're still doing your lifts, (scale back on the weight a bit, or dont try to increase it as fast during the cut) lower your caloric intake and maybe throw in a bit more cardio or switch your normal cardio to HIIT once a week. This will help you get rid of the fat with minimal muscle loss.
>> Anonymous
basicaly compund lifts are squats, deadlift, benchpress I guess, and the olympic lifts (clean and jerk etc)

Bulk = what you've done gain muscle and gain some fat
Cut = lose fat and a bit of muscle

Keep your training the same or near the same so you prevent muscle loss as much as possible.

see posts above should clear something up
>> Anonymous
>>394444
High reps with low weight is a time waster. Run fast, do interval training, burpees, intense cardio on rowing machine, bike, or stepper(no eliptical). Circuit training with no rest. Mix it up, do a good hour every day. No carbs after 2pm, no sugar no flour no alcohol, eat your bmr or a bit less. You will lose fat.
>> Anonymous
do NOT eat less than your BMR!

Multiply by your TDEE and *then* and only then eat under your BMR, remember your BMR is what you would consume while doing nothing all day... and any excersise you do creates a deficit... if you eat under your bmr and burn calories you have a HUGE lack of food in your system, you'll kick yer body into starvation mode and then your fucked
>> Anonymous
how do i find my bmr, and what do HIIT and TDEE stand for, sorry im a rookie here
>> Anonymous
http://en.wikipedia.org/wiki/Metabolic_rate
BMR, Basal Metabolic Rate, basicaly what your body consumes if you sat on your ass for 24 hours

http://www.bestdallaspersonaltrainer.com/energy-expenditure-calculator.html

TDEE Totaly Daily Energy Expenditure, basicaly you multiply to add calories to make up for the deficit so your body doesnt go into starvation mode (sub in 1 on the calculator if you want to know the values for each activity level) this is what you *should* eat

HIIT = High Intensity Interval Training, basicaly you run full out for say 20s then normal pace for 10s rinse and repeat, the idea is this puts more stress on your muscles to recover and forces you to burn through yourself faster.

HIIT will be done for 15-20min tops or yer doing it wrong (or are very fuckin good at runing)
>> Anonymous
>>394461

rest interval is longer than work interval
>> Anonymous
true, my mistake.

Tip: do not answer questions on /fit/ mid fap