loose flab maintain muscle

[nubian-knight]

I read the cutting/bulking articles but couldn't really find what I need for my personal situation.


Around 8 months ago i was lank 6'2, 165 pounds. i had skinny limbs and literally no body fat. i started hitting the gym, eating alot ( avoided fast food, coke, all that garbage)

now my muscles have gotten quite a bit bigger but ive also gained a good amount of fat


i havent been doing cardio since ive been told i should avoid it since it will affect my progression building muscle. im not as big as i would like to be yet so i dont wana affect my muscle size gains however, id really like to loose the flab


can anyone give tips to burn fat without loosing significant muscle? thx

 

[EFFORT]

Make sure your eating protein/carb meals (good carbs) and protein/fat meals and not lots of carb/fat meals which put fat on you.

Add a carb cut off 3-5hours before going to bed

Not doing cardio while "bulking" is a huge load of BS, you should be doing 3 low intensity days of cardio first thing in the morning in the carb fasted state you created by using your carb cut off. The cardio should be 45min-1hour walking at 2.5-3.0mph with a slight incline 2.0-5.0 depending on your treadmill

You should also be doing 2 high intensity cardio days for 20min by pulling a sled, but since most people wont pull a sled then go all out on the ellpitical machine start at two 5min sessions a week and at 1-2min each week until your at 20min then keep it there. Having a basic level of fitness is important. Also take in a gallon or 3-6 pills of green tea.

Doing that will shed some fat off you just be patient

 

[Jariel]

Getting your carbs in order should help. Effort got it spot on when he suggested a carb cut off and to make sure you're getting "good carbs". If you haven't done this already, then this alone will make the world of difference.

I also agree with the cardio, just try to leave a good gap between cardio and weight sessions, preferrably do them on alternative days. And don't do running or cycling on squat day, unless you want to be hobbling around all week.

 

[nubian-knight]

sorry for the noob question but what qualify as good carbs?

past? rice? does it have to be brown pasta or brown rice?


what are some common "bad" carbs


i really appreciate the advice boys, but help me out wit this

thx!

 

[Throttle]

pasta & rice are pretty much "bad carbs" (from a blood sugar standpoint), and going brown helps but not as much as you might think (adds some fiber but there's still a ton of starch). so go easy on any carb source, even brown rice & pasta

best carbs: vegetables (some are better than others), followed by whole grains (check the label, lots of "brown" carb sources have a terrible starch:fiber ratio and/or "whole grain" is not the first), followed by high fiber fruits.

some examples of really bad carbs: white bread, instant or sticky white rice, french fries, fruit juice, most canned fruits, anything with "high fructose corn syrup" in the ingredients, anything with a significant amount of sugar

do some googling on 'high fiber foods' and that'll lead you to "good carb" sources.