MASS LOSS? help me PLEASE!!

[mglyons22]

I hope somebody out there can help me. I'm looking to loose mass... here are my stats right now I’m in pretty good shape could use to loose some flab on lower abs but everything is pretty good not great... I bulked up huge last summer trying to play in the AFL now I want to just be fit... I’ve gotten on a good diet if I had to rate it I’d say 7/10. My lifting routine is all circuit training now no rest for 25 -40 mins a work out no heavy weights unless dumbbells. My cardio is nearly none... maybe a few mile jog once a week. I tired not lifting for a long time... just made me fat! some one please help me.
5'9
215lbs

 

[landser]

You should be lifting heavy and hard to maintain your muscle. The more muscle you have, the higher your metabolism will be resulting in more fat loss, and who wants to lose muscle? Circuit training is a horrible method to maintain muscle. Your diet is going to be key here aswell as cardio and heavy weight training. Post your diet......

 

[pintoca]

I understand that by losing mass, you meant losing fat right?

so in order :

1. diet
2. cardio
3. heavy lifting

yep., post your diet and get used to the idea of lots of cardio and lots of heavy lifting

 

[H_T_]

I understand that by losing mass, you meant losing fat right?

so in order :

1. diet
2. cardio
3. heavy lifting

yep., post your diet and get used to the idea of lots of cardio and lots of heavy lifting

i've been doing mad cardio lately but have still put on weight.

 

[pintoca]

i've been doing mad cardio lately but have still put on weight.

then check #1

Really bro,

there's nothing to it but cals in vs cals out... all the rest is the icing on top.

If you do cardio and stil gain weight, you are eating more cals than those burned.

current stats and diet?

 

[H_T_]

then check #1

Really bro,

there's nothing to it but cals in vs cals out... all the rest is the icing on top.

If you do cardio and stil gain weight, you are eating more cals than those burned.

current stats and diet?

6'3'' 251lbs. bf-unknown, my guess 12-15%. terrible diet, fast food at least once every day or so. but actually, i'm just trying to improve cardiovascular health, which, i have no idea how to do. i get my heart rate up around 140 and go about 30 minutes a pop. am i supposed to be getting winded at some point, because i'm not......??

 

[pintoca]

6'3'' 251lbs. bf-unknown, my guess 12-15%. terrible diet, fast food at least once every day or so. but actually, i'm just trying to improve cardiovascular health, which, i have no idea how to do. i get my heart rate up around 140 and go about 30 minutes a pop. am i supposed to be getting winded at some point, because i'm not......??

Bro, if you want to cut, for real, you will need to make some sacrifices with your current diet and get seriuos.

It will imply you cooking your food in the morning or the day after and bringing it with you.

I remember reading once the "nutritional" facts in Burger king... their Big-King XXL has 900 cals and some 60grs fat (if I remember correctly).

If you want to improve cardiovascular health (removing trans-fats and hidrogenated oils will help in the long run too) you need to sustain a 80-85% MHR for a longer while... say 45 mins...

How old are you`?

 

[Micker]

You are looking to lose MASS of FAT?? I don't think you want to lose mass, as that includes muscle.

Putting on muscle will help you lose fat so to speak. Your calories will go to help build/maintaining muscle, which takes many more calories then fat to maintain. Get on a real lifting program and do SOME cardio on the off days. Increase your protein and decrease the carbs some if you can also. Circuit training is only useful in making you tired in my book.

 

[H_T_]

Bro, if you want to cut, for real, you will need to make some sacrifices with your current diet and get seriuos.

It will imply you cooking your food in the morning or the day after and bringing it with you.

I remember reading once the "nutritional" facts in Burger king... their Big-King XXL has 900 cals and some 60grs fat (if I remember correctly).

If you want to improve cardiovascular health (removing trans-fats and hidrogenated oils will help in the long run too) you need to sustain a 80-85% MHR for a longer while... say 45 mins...

How old are you`?

34.

 

[mglyons22]

No really I meant mass... fat really isn't the issue here I’m tired of being bulky. I would like to cut off the bulk that I put on... I’d rather be a regular Joe downtown then the guy who's busting out of his shirt.... getting huge was easy and fast for me...god blessed me with amazing genetics... now I’d like to look like the CB I played in College rather then the linebacker I look like now does that help... and diet is normally yogurt tomatoes and cucumbers for breakfast lunch chicken breast of fish maybe a lean pocket supper a brown rice chicken maybe fish... snacks during the day to make six meals are usually sliced tomatoes or fat free popcorn

 

[pintoca]

34.

try to stick to around 150bpm for some 45mins at a time. You can also work out small 2 mins cycles, 2 min at 150bom, 2 mins at 160+ bpm

 

[H_T_]

try to stick to around 150bpm for some 45mins at a time. You can also work out small 2 mins cycles, 2 min at 150bom, 2 mins at 160+ bpm

i've been building up my times, did 35 minutes today. my heart rate is always kind of high, i can get it up to 130-140 on low intensities. i guess i need to ramp up the resistances and elevations on the treadmill and eliptical.