I wanna be small! Help me lose some mass...

[thrillhouse]

OK, I know this is a bit of an odd request. I actually want to lose muscle mass. A little background is probably in order:

I'm 35. 6', 230 lbs. 50" chest, 34" waist. Classic easy gainer. I can look at a weight stack and put on mass. I get a LOT of "big guys"..."Hey Big Guy" and the like. I'm built like a running back. I've been lifting for 22 years. Not bragging, I'm just saying. I'm fairly strong...335 bench for reps, 405 squat, 315 DL, but I never max, so I don't really know where I'm at.

I went on a cut about 6 weeks ago, and dropped about 8 lbs in 4 weeks. Would have been much better, but there was a holiday and a break up, so lots of alcohol was involved. Yes, I know, I need to cut that out. The cut was pretty standard. I kept my calories to around 2300-2500 (including alcohol), and kept lifting like I normally do...hard and heavy. More on my routine below.

I was on vacation last week, and the photos confirmed what I've been feeling for a long time: I'm simply too thick. I feel bulky. I hate this. So....help me out. I want to go from looking like I belong in Muscle & Fitness to someone who should be in Men's Health.

I know this is blasphemy around here, but I'm sick of being so bulky. My mantra is light & strong.

Let me detail my workout so you know where I'm coming from: I do a two day split, performed twice weekly.

Wed / Sat: Upper Body

* Bench (275x5, 295x5, 315x5) & Weighted Pull-up Combo set (25lbs, 3x8)
* Incline Bench (225x5, 245x5, 265x5) & Bent Rows (185x8, 205x8, 225x8) Combo Set
* Flat bench flyes & Curl Combo set (65x8)
* Seated Rows & Press Downs
* Dips

Thurs / Sun: Lower Body & Shoulders
* Squats
* Lunges (not walking, of course!)
* Stiff-legged Dead lifts
* Clean & Press
* Calf Raises
* Seated DB Press & Shrug Combo Set

I know it's a lot of work, but I recover quickly, and I really, really need the pump.

So what do you think?

I'm certain that to lose the lean muscle mass, I'm going to have to really dial in my diet. I was thinking somewhere in the 1700-1900 range, with one "cheat" day. What I'm really concerned with is my workout. I'm thinking that rather than doing the split twice per week, I'll drop down to hitting each body part only once a week. Something like:

Wed: Chest & Triceps
Thursday: Back & Biceps
Saturday: Legs
Sunday: Shoulders & Abs

Given that I need to burn lean tissue, I plan on adding a fair amount (30-40 minutes after each workout) of HITT cardio on the elliptical machine.

Thanks for reading! Look forward to some opinions.

[Progress]

Maintenance calories X .75 = diet.

OR

PSMF

OR

UD2

[Songsangnim]

OK, I know this is a bit of an odd request. I actually want to lose muscle mass. A little background is probably in order:

I'm 35. 6', 230 lbs. 50" chest, 34" waist. Classic easy gainer. I can look at a weight stack and put on mass. I get a LOT of "big guys"..."Hey Big Guy" and the like. I'm built like a running back. I've been lifting for 22 years. Not bragging, I'm just saying. I'm fairly strong...335 bench for reps, 405 squat, 315 DL, but I never max, so I don't really know where I'm at.

I went on a cut about 6 weeks ago, and dropped about 8 lbs in 4 weeks. Would have been much better, but there was a holiday and a break up, so lots of alcohol was involved. Yes, I know, I need to cut that out. The cut was pretty standard. I kept my calories to around 2300-2500 (including alcohol), and kept lifting like I normally do...hard and heavy. More on my routine below.

I was on vacation last week, and the photos confirmed what I've been feeling for a long time: I'm simply too thick. I feel bulky. I hate this. So....help me out. I want to go from looking like I belong in Muscle & Fitness to someone who should be in Men's Health.

I know this is blasphemy around here, but I'm sick of being so bulky. My mantra is light & strong.

Let me detail my workout so you know where I'm coming from: I do a two day split, performed twice weekly.

Wed / Sat: Upper Body

* Bench (275x5, 295x5, 315x5) & Weighted Pull-up Combo set (25lbs, 3x8)
* Incline Bench (225x5, 245x5, 265x5) & Bent Rows (185x8, 205x8, 225x8) Combo Set
* Flat bench flyes & Curl Combo set (65x8)
* Seated Rows & Press Downs
* Dips

Thurs / Sun: Lower Body & Shoulders
* Squats
* Lunges (not walking, of course!)
* Stiff-legged Dead lifts
* Clean & Press
* Calf Raises
* Seated DB Press & Shrug Combo Set

I know it's a lot of work, but I recover quickly, and I really, really need the pump.

So what do you think?

I'm certain that to lose the lean muscle mass, I'm going to have to really dial in my diet. I was thinking somewhere in the 1700-1900 range, with one "cheat" day. What I'm really concerned with is my workout. I'm thinking that rather than doing the split twice per week, I'll drop down to hitting each body part only once a week. Something like:

Wed: Chest & Triceps
Thursday: Back & Biceps
Saturday: Legs
Sunday: Shoulders & Abs

Given that I need to burn lean tissue, I plan on adding a fair amount (30-40 minutes after each workout) of HITT cardio on the elliptical machine.

Thanks for reading! Look forward to some opinions.

The fastest way to lose muscle mass is to cut calories and stop lifting.

[Buzzsaw]

www.wannabesmall.com

Try that link

[8.8]

you got any pics so we can SEE what were working with?

[deeder]

Buzzsaw -- That link didn't work for me

OP -- If you want to lose mass stop working out? If you want to stay in shape and lose some mass then stop challenging yourself. Use lighter weights that you never struggle with and don't ever progress. Hypertrophy is the result of progression. Your body is designed to be lazy. It won't carry around muscle mass that it doesn't need.

[Beast]

Cut calories, plain and simple.

[HeavyBomber]

The fastest way to lose muscle mass is to cut calories and stop lifting.

and take up long distance running.

thrillhouse, What a dumbass question dude.

This is a hoax right?

[Davidelmo]

Cut calories
Eat less protein
Stop lifting
Run long distances

[thrillhouse]

you got any pics so we can SEE what were working with?

I don't have anything handy, but I'll try to get something taken today.

thrillhouse, What a dumbass question dude.

This is a hoax right?

Of course not. Why would I do waste everyone's time with a hoax? And why is it a "dumbass" question?

Buzzsaw -- That link didn't work for me

OP -- If you want to lose mass stop working out? If you want to stay in shape and lose some mass then stop challenging yourself. Use lighter weights that you never struggle with and don't ever progress. Hypertrophy is the result of progression. Your body is designed to be lazy. It won't carry around muscle mass that it doesn't need.

Good points, all. The biggest issue that I have is that I simply cannot just sit around. I've tried to do the extreme cardio thing, but my knees can't handle the running for long. I simply have to get some kind of endorphin release through exercise.

I've seriously considered just going over to a bodyweight routine. Push ups, Pull Ups, Chins, Dips, BW Squats, L's, Planks, etc. Combine that with some HIIT, and maybe I could get enough of a charge.

[bjohnso]

Of course not. Why would I do waste everyone's time with a hoax? And why is it a "dumbass" question?

The reason it's a dumbass question is because there is no way on earth you would have been able to get where you are without knowing that the only way to get there is by lifting heavy things and eating tons of food. And there is no way that you wouldn't know that ceasing the weight training and cutting calories would cause you to lose muscle mass. There is no way on Earth you are that stupid. I'm with HeavyBomber on this one, I call bull****.

[thrillhouse]

The reason it's a dumbass question is because there is no way on earth you would have been able to get where you are without knowing that the only way to get there is by lifting heavy things and eating tons of food. And there is no way that you wouldn't know that ceasing the weight training and cutting calories would cause you to lose muscle mass. There is no way on Earth you are that stupid. I'm with HeavyBomber on this one, I call bull****.

OK, perhaps you guys don't understand.

I want to lose mass. I also want to continue some type of exercise routine...I cannot just sit around. Again, I can understand why this is difficult to comprehend, but this is not a bullsht thread.

I understand that to lose the mass, I'll need to have my diet dialed in. No problem. I just need something that will satisfy my need for lifting...I can't just go cold turkey. I can't do tons of long distance running (I've tried that, of course)...my knees won't hold up for more than about three weeks.

Oh, here's some pix. Bear in mind that I just got back from vacation, so I'm a bit heavier than I would normally be.

[RedSpikeyThing]

I've seriously considered just going over to a bodyweight routine. Push ups, Pull Ups, Chins, Dips, BW Squats, L's, Planks, etc. Combine that with some HIIT, and maybe I could get enough of a charge.

It's not about the routine. Like everyone else said, eat less. If stay in a caloric deficit long enough you will start to burn muscle.

[Bohizzle]

why not just keep lifting and diet down? I guarantee u, u won't look as "bulky" as u do there.

Andrew

[HeavyBomber]

Okay,
So you are really just asking how to loose the bulky fat that you're carrying. At your age and with your experience, certainly you know the basics of dieting. If not, do some research. There's plenty of good articles to teach you how to diet.

[TwiloMike]

and take up long distance running.

thrillhouse, What a dumbass question dude.

This is a hoax right?

Let me get offended on thrill's behalf: "Well, excuse me for having a slightly different goal than you now that I've achieved what many of you here dream about!" /rant

Welcome to WBB, thrillhouse! When it comes to thickness I doubt that you can do very much besides cutting the fat- your proportions will probably remain somewhat similar regardless of whether you build up or shrink some. It looks to me that the way for you to get to the Men's Fitness look is to shred the fat off your frame and expose the muscle. Keep lifting, but cut your calories way down. Your body will respond accordingly.

edit: Btw, you really don't look all that thick to me. Perhaps I'm too used to seeing really thick guys posting. If you diet down a bit (check Built's sig for directions) you will prolly get where you want to be.

[Jinkies]

Your on the wrong forum bro, what makes you think on a site called Wanna Be Big you can post I wanna be small and its cool; take that **** to jennycraig.com

Your really not that big or strong, so im annoyed you think your bulky.

[KingWilder]

hmm, if running is to rough on your knees try swimming

and if you really want to lose mass try just swimming an hour or 2 a day 6 days a week and doing dryland (bodyweight exercises) 2x a week.

that and a caloric deficit and you should lose that mass soon enough when your body realizes you don't need it

[Beast]

I want to lose mass. I also want to continue some type of exercise routine...I cannot just sit around. Again, I can understand why this is difficult to comprehend, but this is not a bullsht thread.

I understand that to lose the mass, I'll need to have my diet dialed in. No problem. I just need something that will satisfy my need for lifting...I can't just go cold turkey. I can't do tons of long distance running (I've tried that, of course)...my knees won't hold up for more than about three weeks.

Keep your current lifting routine and definitely do not start long-distance running. You obviously know about dieting, so all you need to do is decrease your calories and maybe manipulate your macros. There's a good cutting sticky at the top of the Diet section that I think you should read.

Also, you would look AWESOME if you just cut down your bodyfat. I think you'll realize that once you start dieting down.

[EvanH]

Your on the wrong forum bro, what makes you think on a site called Wanna Be Big you can post I wanna be small and its cool; take that **** to jennycraig.com

Your really not that big or strong, so im annoyed you think your bulky.

That was kinda ignorant. This site and the forums are not specifically for people who wanna be big. There are tons of posts with people asking advice on how to get big, so why can't he ask for advice on how to lose the bulk the right way?

[chris mason]

The formula is quite simple: eat less and exercise more. You will lose weight. What you eat is not nearly as important as the quantity. Add 20 minutes 3 X per week of cardio to your routine.

Chris

[Sontizzle]

not to be rude but uve been lifting for 22 years and it looks like uve only been lifting for 6 months - a year

[deeder]

not to be rude but uve been lifting for 22 years and it looks like uve only been lifting for 6 months - a year

So you plan on hitting 230lbs by next August?

[thrillhouse]

That was kinda ignorant. This site and the forums are not specifically for people who wanna be big. There are tons of posts with people asking advice on how to get big, so why can't he ask for advice on how to lose the bulk the right way?

Thanks for that. Honestly, this seems to be one of the more knowledgable sites out there, with a decent concentration of people who know their stuff. That's why I posted here, hoping to get some interesting opinions.

[EvanH]

not to be rude but uve been lifting for 22 years and it looks like uve only been lifting for 6 months - a year

Might you be blind? How do you figure that is a years worth of training?