Dieting Down like I'm going into a show from ~230 (First time cutting)

[HTML_Rulez_D00d]

If this needs to be moved, a mod can move it but I felt like this would be the best place to post for advice, because im essentially trying to cut down bodyfat and pretending im going into a show but not lol.

Ive been seriously for around 3 years, and didnt learn diet into a while in but this is where i am now-

starting was 140, in the second im 230.

http://img41.imageshack.us/img41/3734/3yearsi.jpg

Im just looking to drop bodyfat and pretty much get shredded up.

right now this is my macros 267gP / 53gF / 159gC / 2215cal
^^^made up from 80% whole food, ie: chicken, eggs, lean red meat, oats.

So i just have a couple have questions and would really appreciate some help:

Should I take down the volume in the gym?? For example I will hit shoulders with 22+ sets sometimes, but only 5-6 to fail. I figured it would be logical to drop the volume considering im just trying to keep what muscle I have, not trying to build new. I still lift pretty heavy and on failure sets its between 6-8. Ive never been one for above 12 reps.

I do HIIT evernight now- 5 minute warmup, 11 minutes of actual hiit, 5 minutes cooldown. I like hiit a lot more over liis, liis i feel like i get nothing out of it, is boring as ****, and i look flat all day after even with carbs.

BUT, I have been losing weight a bit too fast, down 22 pounds from june 9th, but i feel it was initally waterweight and fat, because the mirror doesnt lie to me. So should I ip my calores a little bit, or cut back a little ont he cardio??


^^those are my main concerns, if anyone else would like to adress something im all ears. Ive never ever cut before so I want to soak in some new knowledge, and ill do whatever it takes through diet training or whatever. this **** is my life. I just hit 20 so i feel like i got a long time to add more mass if i want as well.


thanks

[Cumulonimbus]

Too much HIIT

[Rsardinia]

Too much HIIT

hiit should be done twice a week max preferably once. you want to save your leg size. do liss or miss the rest of the week.

[Cumulonimbus]

hiit should be done twice a week max preferably once. you want to save your leg size. do liss or miss the rest of the week.

exactly.

[zmcdole]

you should do a show anyways. You'll be much more motivated to continue your cut with 100% effort and focus.

[HTML_Rulez_D00d]

hiit should be done twice a week max preferably once. you want to save your leg size. do liss or miss the rest of the week.

then what about my diet? or the training question about volume?

any help there?

what should my heart rate be at for liis?? and in the morning on an empty stomach how long is too long?

id be willing to paypal someone who can actually help me and give me some of their time, i want to skip over armature mistakes like i did when i was bulking and had to learn through trial and error, at least now i can offer that advice to my friends..maybe i could get some here.

[Cumulonimbus]

http://liftforlife.com/content/bodybuilding-fitness-diet-health-articles/training-articles/651-cardio-prescription

Your diet seems good, I can't give you an exact answer since everyone varies.

I would keep the intensity high, rep range from 6-10, some isolation exercises going into the 12 rep range. For shoulders you should bring the volume down. I usually do 12-15 sets for shoulders. Legs can handle more volume.

[HTML_Rulez_D00d]

http://liftforlife.com/content/bodybuilding-fitness-diet-health-articles/training-articles/651-cardio-prescription

Your diet seems good, I can't give you an exact answer since everyone varies.

I would keep the intensity high, rep range from 6-10, some isolation exercises going into the 12 rep range. For shoulders you should bring the volume down. I usually do 12-15 sets for shoulders. Legs can handle more volume.

thanks for the input man

[str8flexed]

hiit should be done twice a week max preferably once. you want to save your leg size. do liss or miss the rest of the week.

HIIT will not hurt your leg size. Ask alberto Nunez. He couldn't workout his legs for 8 weeks during prep and we did nothing but HIIT and that maintained his leg size.

It has a positive, not negative influence.

Now the reason you don't want it so often is because it will over stimulate your CNS and you won't be able to put as much effort into your training sessions.

But the idea that HIIT will make you lose leg size is complete BS

[HTML_Rulez_D00d]

I need a little help with my fat burning zone as well. after using numerous calculators they say around 150-175 is my target heartrate, but i read a lot of articles saying to keep it around 135..

[jonathanhelm55]

then what about my diet? or the training question about volume?

any help there?

what should my heart rate be at for liis?? and in the morning on an empty stomach how long is too long?

id be willing to paypal someone who can actually help me and give me some of their time, i want to skip over armature mistakes like i did when i was bulking and had to learn through trial and error, at least now i can offer that advice to my friends..maybe i could get some here.

For preserving muscle mass you don't want to do cardio at too high of an intensity. Try to keep your heart rate around 140-150. You said that you were down 20 or so pounds since early June so apparently what you are doing is working. If you want to keep all of your muscle you might want to slow down a little which should be fine since you aren't actually doing a contest so you don't have a deadline.

[Rsardinia]

HIIT will not hurt your leg size. Ask alberto Nunez. He couldn't workout his legs for 8 weeks during prep and we did nothing but HIIT and that maintained his leg size.

It has a positive, not negative influence.

Now the reason you don't want it so often is because it will over stimulate your CNS and you won't be able to put as much effort into your training sessions.

But the idea that HIIT will make you lose leg size is complete BS

Good knowledge then. Berto is my prep coach and he had/has me doing it once a week right now (twice earlier on) but I assumed it was to maintain leg size. However, I don't see how HIIT will effect my training sessions if I do my cardio post-lifting. What's your take on that?

[Cumulonimbus]

I need a little help with my fat burning zone as well. after using numerous calculators they say around 150-175 is my target heartrate, but i read a lot of articles saying to keep it around 135..

No such thing as the magical "fat-burning zone" bro

[str8flexed]

Good knowledge then. Berto is my prep coach and he had/has me doing it once a week right now (twice earlier on) but I assumed it was to maintain leg size. However, I don't see how HIIT will effect my training sessions if I do my cardio post-lifting. What's your take on that?

i'm talking about it affecting subsequent training sessions from CNS fatigue.

I assume alberto only had you doing it 1x/week because that's all you needed and you had pretty lean legs to begin with ;)