Im 6'0 185 pounds, First i wanted to bulk up my body, I went from 165 to 185 in like 2 months, I been eating alot plus working out and doing more weight with like 8-10 reps,
Now i want to tone every thing, How should i eat, and do less wiehgt more reps?
to tone everything, you can continue to lift heavy but go on a cut meaning you eat at your maintenance calorie level minus about 500 calories...
this number varies.. some ppl say minus 10-20% depending on how fast you want to cut, etc..
Body Fat around 12%
Bench Press: 225 x 10 reps and 275 pounds x 1 rep
Deadlift: 405 pounds x 1 rep
Squat: 335 pounds x 3 reps
BUILT>..... WHERE ARE YOU???
find your maintenance calorie and eat ~500 less than that.
keep the weight heavy and do 4-8 reps.
where do u find the level of calories?
And how many sets, 3,4,5? With about 4-8 reps for each excersise?
Before I haven't been doing cardio, Now im going to add it in 3 days a week, Ride an excersise bike 3 times for 30 minutes and run about 20 minutes a track 3 times a week too
1) Number of calories depends on you. How much were eating while bulking? Eat less than that.
Rule of thumb:
Maintenance cals + 500 = bulk
Maintenance cals - 500 = cut
You do the math.
2) Cardio does NOT help you lose weight. I don't quite know why (someone please chime in!), but basically it is just good for your heart. If you are doing it for cardio health, then keep it up!
3) High reps & low weight does NOT help you lose weight. Keep the training the same: high weight, low reps.
If you haven't been using it, give WBB1 a try.
Hope that helps!
To cut, continue to keep the iron on the bar and drop your calories - link in my sig tells you how.
Read Joel Marion's Ripped Rugged and Dense articles.