Trimming Down the Fat.

[Rabid_Goose]

Well, I've decided I still want to trim more fat off of my body, still not satisified with myself. When I find some more stuff on it I think I will do Carb Rotation and take some before pictures, this week I'm just preparing to change over all my foods and start running.

I was wondering what kind of weight routine should I run? I was thinking 3 days Running, 3 days of stuff like "The Bear." I'm still trying to find more stuff that is like that, cardio with weights type of thing. Could I still run 5x5? I know I the progress will short fall but I'm thinking of keeping 5x5 running for now just to have something.

5'8", 208, 21% BF. Questions are this.

Any links for Carb Rotation plans or How To?

Should I change my weight routine to anything specific?

Any other exercises like "The Bear?"

That is really only Q's I have for now. I'm really bloated from all the pop I've had from the past week and my real weight is probably 202, maybe even 200 because I had TOO much over the past week as spoiler food. My Goal is to run my new program for 12 weeks and I'm looking to goto 175 maybe. From there I will be doing a bulking cycle or sticking there till I hit 10% BF.

 

[petpre61]

the diet forum is certainly a good spot for your questions regarding the carb
rotation.

I would stick with your 5x5 if you r satisfied with the results. Dont try to do
too much 3 days of lifting and 3 days of 'The Bear' or running is a lot if you
are not used to this many work outs.

I liked the following set up for my barbell-HIIT:

6x
Deadlift
Row
Power Clean
Push Press
Back Squat

possible addition or substitutes:
sl DLs, Jerks, Front Squats, Good mornings

4 cycles should be plenty for the first week. 90sec breaks in between. +1
cycle every week

 

[BiggT]

Goose....5'8 and 208 and 20% is pretty tank-like....not fat at all imo. If you want to get the BF % closer to 10, don't change mindsets....excessive cardio and light lifting will cause you to lose muscle...the scale will drop, but so will your LBM, and your BF % will stay roughly the same.

Dropping fat can easily be done by doing a little more and eating a little less. At your size and BF % you can shed some fat by not drinking sugary soda......What I would is wake up early in the AM on MWF....or go to the gym T-Th-Sat....and do some HIIT on the treadmill, then a light complex, like the bear.....don't eat white flour and don't drink alcohol, and it shouldn't be too hard to shed some BF % points......make sure to keep training as heavy as possible to preserve all the muscle you've worked hard for.

 

[Rabid_Goose]

Soda and anything simple sugars have been cut from the diet for this 12 week cycle except a cheat snack every two weeks. I think carb rotation is going to be too difficult for me to go ahead and do since I still haven't massed a lot of foods to eat. All I'm going to be eating is Chicken, Pork Chops, Kidney Beans, Brown Rice, Whole Grain Breads and almonds and ANPB. Oh, and oatmeal, eggs, protein powder and some other things.

I figure I'm going to do a 2500 calorie limit and try to get a decent Macro Ratio out of it. Didn't get to start today because my damn skillet has to soak and I can't get that frigen stuff off of it so I can't cook today, damnit. And what exactly is HIIT Cardio?

I'll be waking up in the AM on T-Tr-Sa for my cardio. Work still can get me going pretty good and don't want to push it.