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[quote][i]Originally posted by DizzyRebel[/i] So your trying to cut but preserve muscle. Basically you need to be training within a calorific deficit. to do this, multiply your body weight in lbs by 16 to get your maitenance calorie intake, then multiply it again by 0.20 and subtract that number from your maintenance calorie intake and round it down to the nearest 100. You should then remove from your diet mainly carbohydrate calories to reduce your daily calorie intake. limit your starchy complex carbohydrate intake to breakfast and post training meals. the only other carbs you should eat are simple ones such as fruit and veg to accompany meals during the day. starchy carbs such as bread, pasta, rice and potatoes are only allowed at breakfast and a small amount post training. As far as your training goes, you need to train for hypertrophy - to do this you need to do lighter weights but for higher repetitions, 4 sets of 12-14 reps on a single exercise with no more than 45-60 seconds rest between sets for an hour 4 times a week should ensure your burning some gut. then you need to do some HIIT (High Intensity Interval Training) to further shred the fat stored within you. This should be done for no more than 15 minutes a day and done 4-5 times a week. HIIT is basically varying the pace over short bursts of time during the workout. ie sprint like mad for 30 seconds, jog for 60 seconds, sprint for 45 seconds, jog for 30 seconds... keep your body guessing on the pace and it will hammer your fat stores without sending your body catabolic like regular cardio does. Continue to do this for 8 weeks, then for 4 weeks change your diet. up your calorie intake to .10 above your maintenance intake by adding more protein and more carb calories (you will need to adjust this again as you will have burned some considerable pounds in the past 8 weeks) Change your training routine to doing 5 sets of 5 reps of a heavy weight and cut your HIIT times down to 10 minutes per session. Then go back to the first period again and continue the cycle untill you burn away the desired amount of fat you wish. Then its time to step up the weight, up the calorie intake and get massive. [/quote]
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