BEST ROUTINE FOR BODY FAT LOSS! SERIOUS ADVICE NEEDED!

[YasinH]

ok so the bulking phase is done..

5'4 145lbs.. Although i have gained muscle mass, i have gained a as well! however i can still see abs cause i do ab workouts and jog 10-15 mins every workout!.. when i harden stomach u can see 6 pack so im guessing i need to Go on a DIET!..i wanna get cut and ive heard rumours that- low weight higher rep -, is just a myth!
question is,,,,

what really is the best way to burn excess fat and really show muscle definition.. I know that if i burn body fat, ill be able to see muscle definition pop out more and acheive that lean 6 pack abs im looking for, the overall muscular definitioned body.. i understand the diet has to be right and everything..

just need to know what routine works best cause im tired of scrolling the net and books for best way to burn/shed fat!..i still wanna incorporate weight workouts in there so i keep the muscle mass i gained and just lose the fat only!..PLEaSE HELP!

[swanso5]

how about just cleaning up your diet 1st and keep training the same? i'm sure the training didn't give you the so diet must have...145pds you don't need to "cut" in all senses of the word

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[YasinH]

You guys are NOT telling me anything i dont ALREADY know! lol...

i dont care what anybody says, there is NO WAY you can Gain mass and burn fat/cut at the same time so yeah, Ofcourse im gonna gain some fat! and most of it is in the area..now thats the hardest to lose for everybody as it is..

swanso- im 5'4 according to studies and charts someone height to be lean should be in either 125-150 lbs.. 145 is still not good enough?..

diet right now is just fine... High protein, Complex carbs which are whole grain, baked patatoes,pasta,rice etc... and almonsts,fishoil,flaxseed oil for the good fats and omega 3s...i think th eproblem is,, when i work out, i always go to the gym and work out with weights and ill run to get blood pumping and warm and get heartbeat going, but ive really never ran!..if anything id do some light jogging for 10-15 mins on leg /abs days once a week!.sometimes id do the stairmaster cause its safer for ur joints and u burn just as much/if not more calories...

[swanso5]

i'm not sure what kind of answer you're looking for...what do you think made you gain fat from what you just did? whatever it was, do the opposite

[nelson712]

DO SOME CARDIO ON A ELLPTICAL MACHINE OR RUN IT WILL HELP OR DO P90X THAT WAT IM DOING TRUST ME IT DOES MAKE YOU LOSE POUND OFF YOUR HOPEFULLY THIS WILL HELP

[YasinH]

Swanso, thats the problem mate!!!...i dont know what i ate to gain the fat i guess i just got bigger and when i gained mass i put on some bulk there too! now im just trying to get rid of it and stay in the weight ranger of 138-142...

[juan92]

Try HIIT and also to reduce you have to lower your calories (not extremely)

[nelson712]

YEAH WAT JUAN92 SAID CUT YOUR CALORIES BUT BE CAREFUL TO DO IT RIGHT CAUSE IF U DONT SOMETIMES WEIGHT LOSS WILL MEAN YOU WILL LOSE SOME MUSCLE TRUST ME THAT HAS HAPPENED TO ME BUT KNOW I NOW WHY I DID SLOW CARDIO BUT YOUR SUPPOSE TO HIGH INTENSITY INTERVAL TRAINING (HIIT) SO THAT U WONT LOSE YOUR MUSCLE AS YOU LOSE WEIGHT THATS THE PROBLEM WITH MOST PEOPLE THEY LOSE MUSCLE ALONG WITH THERE FAT AND DO YOU STILL DO STRENGTH TRAINING?? THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN, WHEN U DO STRENGTH TRAINING AIM FOR A FULL BODY WORKOUT YOU'LL BURN ALOT OF CALORIES THAT WAY.

[swanso5]

the reason you should keep a training/eating journal...

cut all carbs besides fruit and veg from all meals except the meal after training

change nothing else and see how this goes

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[YasinH]

thanks you guys~

[cassiegose]

What does your diet currently look like?

[gettnstarted]

P90X

[YasinH]

breakfast..(meal 1)..
Protein shake
High fiber Oatmeal
Orange Juice
2 glasses of water
Mega Man Sport multi vitamin
Flax seed oil (1tbsp)

Meal 2
Protein Shake
Apple

meal 3
chicken breast (i think 8oz) i dont measure! hehe
Full plate of rice

pre workout meal 4 (2 hours before working out)
Baked Patato 45g

1 hour before
Protein
pre workout supplement

after workout
Weight gainer isolate

1-1.5 hour after (meal 5)
Sometimes Rice Cakes,Sometimes Whole grain rice and Chicken breast!

meal 6
Peanut butter sandwich with almonds

[swanso5]

too many carbs it seems...you have complex carbs at every meal almost

- replace oatmeal with an omlete and take out orange juice...fruit juices are ordinary
- eat protein for meal 2, don't drink it
- replace rice with veggies
- pre meal to be solid protein and veg again
- now if you're gonna have rice, oatmela or potato, have it straight after training...STRAIGHT after
- solid protein and veg for last meal

add in healthy fats too - almonds, walnuts, cashews etc all unsalted...avocado, fish, fish oil, tuna

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[juan92]

idk about the weight gainer ...