posted Fri, 12/13/2013 - 12:28
928
98kg down to 90kg!
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Hi Guys,
Been training for about 4 years clean, and have been steadily trying to gain muscle and size.
I decided to bulk for the last few months and I weigh 98kg at the moment.
However, I know want to go back down to about 90kg.
So the main reason for the post, is to get some advice from experienced members about the best training methods and eating habbits to lose 8kg, with minimal muscle loss.
I would like to do it clean, because I feel that I still haven't reached my full potential naturally.
Once I feel I have, I will consider AAS.
Thanks in advance for any advice given,
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It's the diet side of it that I'm finding hardest to to maintain at a minimal deficit.
Is there any tips/tricks that any of you have to be on top of your diet?
For me it's very easy to stick to clean foods, I am not phased by junk food or sweets etc. My advice would be to just give it time.. Don't try to go from a-z in a flash.. slowly start eating better and better, after a while you won't even feel like eating anything other than what you need. Give it time! or you could dive straight into the deep end, but I guarantee you will eventually go back to old habits.
that junk food is a killer. so tempting lol.
I guess, logically, your way makes sense. Gotta take it slowly coz I will just break my habits if I jump at the deep end.
What's your usual meal before a workout?
How long before the work out do you eat?
And what do you eat?
Because I have started to not eat as much as I used to before the workout, in order to lose the weight a bit quicker.
But I feel a bit weaker during my workout and I don't seem to able to lift as much or for as many reps.
My usual meal before a workout is any one of these protein sources: Tuna, Chicken, Salmon (35-40g Protein)
Combined with any one of these Carb sources: Brown Rice, Basmati rice, Potatoes, or Pasta. (just over 70g worth of Carbs)
I finish this meal 2hrs before I start training. BUT then about 5-10 mins before I start I will blend some Oats (21g Carbs) together with some whey (24g Protein).
I am not trying to lose fat at the moment but when I was I still kept these meals the same.
If you are feeling weaker during your workout I would suggest you take all your carbs in around the time before you train, afterward, and at breakfast. An 8kg lose is a fair bit but can be done. I only wanted to shave off a couple of kgs.
Thanks for taking the time out to write that bro,
Very helpful.
No problem.
SLOWLY lower your calories down to below maintenance so you are in a deficit, 50-100 cals per wk is good.If you have an effective training program then you WILL burn calories and won't need to do excessive amounts of cardio. Cardio, effective training and clean foods on a calorie deficit will help you lose fat, 0.5kg a week is safe.
To keep muscle loss to a minimum just keep training the way you did to get muscle in the first place, DO NOT lower your volume, lift lighter weights, or any of that other bullshit. If you want to keep that muscle something that is really going to help you is maintaining your strength ( I recommend getting a book and logging your workouts, exercises, sets, reps, rest times.. you will be surprised at what that actually does for your strength.. try to maintain or even build on it. I personally have gotten stronger over a 2-3 month period while dropping carbs while dieting down, fats and protein kept the same).
My 2c
Thanks for the reply bro.
Yeah I was thinking about training 3 times a week.
Maybe just doing the main exercises, bench press, squats and deadlifts in every session and rounding each session of with arm exercises or a slow jog.
Diet wise, you make a good point to keep the deficit small, which I will try my best to do.
In my opinion if you are natural or on relatively low doses of juice you should lower the volume, train everything 2-3 times a week and avoid failure at all costs. Make the cal deficit small so you don't loose too much muscle. 1kg per week max.