Advice for successful "cutting"
 

Hi,

For the last 4-5 months I have been lifting hard and eating ~4000-4500 calories a day (spread out through 5-6 meals), and 1g protein per lb bodyweight. I am now 6' 180 (up from 165lbs) and am pleased with the new muscle, but I have also added some fat in the process.

Now I want to 'cut' the fat out, but I don't want to lose even an ounce of hard-earned muscle. :hmm:

My workout has been a 15 minute cardio warmup followed by an hour of strength training, 3 days a week.

I know I will have to work in more cardio and perhaps change up the diet. Any specific advice regarding how to change things up?

Thanks!
SK

Diet, tons of water, cardio 30 mins a day 5 days a week, and plenty of protein and glutamine to retain your muscles.

yeah, keep the protein, but cut out some of the fat and carbs... find out your basal metabolism rate, and cut down your intake to an appropriate level based on that. and cardio.

Go swim.

Seriously one of the best workouts you can get.

Or walk across the shallow end of the pool and "box" while doing it. Underwater boxing is great.

I agree with upping your protein. More protein and less carbs and fat. Also, you could shorten your warm-up and finish your three workouts with 30 min of cardio instead. That will allow you to burn more bodyfat since you have already burned glycogen (stored carbs) during your workout. On your off days you can add more cardio first thing in the morning, 30 min on the days your weight train and 45-60 min on non-workout days.