GETTING RIPPED/CUT ADVICE ! PLEASE!

[livinlife]

Basically i been in the diet game for about 3 years and lost 120 pounds and for the last year basically lifting hard in a program called 5/3/1/ by Jim Wielder..... i got pretty bulky specially due to the squats and deadlifts my theighs were bigger... but at march i stopped lifting due to i did a TUMMY TUCK surgrery for all my loose skin from my loss.. and now its been almost 2 months and im sure im returning with DR approval on monday... but im really not feeling the 5/3/1 idea although it never failed for me i got to BULKY AND ARMS TOO WIDE BICEP AREA...... and LEGS too... i was wondering i need a plan to get ripped and clean cuts... THE DIET part i am mastered in specially since i played with 120-200 CARBS and 200-300CARBS ... always around 160-200 protein and 45-75 fat so i know the bulk and cut dieting part i need to know whats best for mass to be added but not bulky mass? im guessing more reps? since 5/3/1 was based on low reps according to a % of your max on a week to week basis? ANY ADVICE PLEASE!!!!

[r2473]

If you are looking to "tone up" the large muscles you've built, I'd suggest high reps with any colored dumbbells you can find.

I've read studies that say pink dumbbells are best for this, but I think any color will work.

[RichMcGuire]

Basically i been in the diet game for about 3 years and lost 120 pounds and for the last year basically lifting hard in a program called 5/3/1/ by Jim Wielder..... i got pretty bulky specially due to the squats and deadlifts my theighs were bigger... but at march i stopped lifting due to i did a TUMMY TUCK surgrery for all my loose skin from my loss.. and now its been almost 2 months and im sure im returning with DR approval on monday... but im really not feeling the 5/3/1 idea although it never failed for me i got to BULKY AND ARMS TOO WIDE BICEP AREA...... and LEGS too... i was wondering i need a plan to get ripped and clean cuts... THE DIET part i am mastered in specially since i played with 120-200 CARBS and 200-300CARBS ... always around 160-200 protein and 45-75 fat so i know the bulk and cut dieting part i need to know whats best for mass to be added but not bulky mass? im guessing more reps? since 5/3/1 was based on low reps according to a % of your max on a week to week basis? ANY ADVICE PLEASE!!!!

If you are in a Calorie deficit, thus dieting / cutting / getting leaner / whatever, you will not build bulky muscles. You'll be lucky enough to build any muscle at all. Most people just focus on retaining what they have already built when they cut weight. 5/3/1 is fine for this.

[livinlife]

^^^ well at that time i was at 250 carbs off day 300-310 on workout days....... but what im really want i guess is to "decrease body fat % " to look more shreeded......

[RichMcGuire]

^^^ well at that time i was at 250 carbs off day 300-310 on workout days....... but what im really want i guess is to "decrease body fat % " to look more shreeded......

Decrease body fat by reducing Calories..throw in some cardio, nothin too crazy.. and continue to lift weights trying to keep your lifts up. I know there are a lot of carb phobes out there, but carbs dont make a difference if you dont get your calories in order. There is a great article up top called "contest prep".

[livinlife]

ok great what u suggest for a new rountine ??? what reps and sets and what execrises are good ? or go back to 5/3/1? i dont know? i feel 5/3/1 is boaring kinda and doesnt get u ripped? any ideas?

[Songsangnim]

ok great what u suggest for a new rountine ??? what reps and sets and what execrises are good ? or go back to 5/3/1? i dont know? i feel 5/3/1 is boaring kinda and doesnt get u ripped? any ideas?

There is no routine that gets you "ripped". That is all diet. Any decent routine will work as long as your diet is in order.

[-JM-]

Dont feed the ridiculously obvious crap troll.....

[RichMcGuire]

Dont feed the ridiculously obvious crap troll.....

or people can be that clueless.

[chris mason]

Yeah, he's a good troll if he is one...

Livin, check out the HCT-12 link at the top of this page. It will do just what you want.

[ZAR-FIT]

There is no routine that gets you "ripped". That is all diet. Any decent routine will work as long as your diet is in order.

Best advice right there. Keep your compound lifts heavy, shape the muscle with secondary exercises, and keep your diet on point. Cardio will help break fatloss plateaus.

[RichMcGuire]

Best advice right there. Keep your compound lifts heavy, shape the muscle with secondary exercises, and keep your diet on point. Cardio will help break fatloss plateaus.

Shape the muscle?

[K Y L E]

Compound exercises to create muscle, isolation to peak the muscle, and cardio to build stamina which will help you do the compound/isolation lifts.

[chevelle2291]

Guys, there is no shaping/peaking, etc.

Muscles either hypertrophy or atrophy.

[RichMcGuire]

Guys, there is no shaping/peaking, etc.

Muscles either hypertrophy or atrophy.

What he said.

[GeorgeShannon]

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