Trying to lean out but still build mass

[CCaveman]

Hey I'm new to the site but not to weightlifting and diet, anyhow my goal for the rest of the year is to get as cut as possible while building muscle. I've hit kind of a wall in my progression into bodyfat% dropping, I'm currently stuck around 15%. I was wondering if anyone could give suggestions for a good workout to follow including the amount of cardio and possible diet changes.

My current Workout is:
Mondays-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Bi&Tri's in the evening rep range 12-15
Tuesday-20 minutes cardio in the morning and in the evening with ab supersets(Tabata Protocol)
Wednesday-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Legs and shoulders in the evening rep range 10-12
Thursday-20 minutes cardio in the morning and in the evening with ab supersets(Tabata Protocol)
Friday-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Chest and Back rep range 8-10
Saturday or Sunday-20 minutes cardio (Tabata Protocol)
*note: all weight lifting sessions consisted of 6 exercises, done with as little rest as possible*

My current diet:
630AM-Protein Shake-60 g protein, around 400 calories depending on the amount of milk
and an apple
900AM-Protein Bar-200 calories, 20g protein
1200PM-Turkey Wrap-600 calories, 39g Protein and 3 stalks of celery
300PM-2 mozzerella sticks and an apple- roughly 200 calories, 16g protein
600PM-Myoplex shake post workout-240 calories, 25 g Protein
800PM-salad with grilled chicken and balsamic vinigarette dressing-500 calories,48g Protein

[SwiftyX]

If you aren't new to weight lifting you won't be leaning out and building up at the same time. They are opposing goals, you have to choose one.

[RickMuscle]

Originally Posted by SwiftyX

If you aren't new to weight lifting you won't be leaning out and building up at the same time. They are opposing goals, you have to choose one.

x2......................

[CCaveman]

What I guess I mean is an effective workout to cut bodyfat but maintain muscle, I know alot of it has to do with diet thats why I posted both my current workout and diet.

[Paul112]

Your doing the big boy movements on the same day!, chest and back! i would never imagine it personally.

Switch up for chest on monday, Back on tuesday, Legs and abs wednesday, Rest thursday, shoulders friday and bi and tri on saturday


Make sure u include all the big lifts, this will put on muscle and burn a **** load of calories

e.g monday Bench press
Tuesday Bent over rows + deadlift
Wednesday Squats squats squats, dont mess about with isolations
Friday Millitary press
Sat,Bis and tris, Just lighten up the weights and make sure you burn the hell out of them!

Keep the cardio up, but make sure u dont lift on the thursday, youll need it iff your going heavy on the compound exercises!

Hope this info helps!

[Boomtrain]

In my experience you can gain and trim up at the same time. It just requires the discipline of a priest in a catholic girls school.

Keep calories nice n high and do nothing but protein and fats. If you can handle mood swings, low energy levels and a crap immune system then it'll work. Tends to keep the body almost permanently catabolic due to the lack of carbs.

Wouldn't reccomend it at all from a health perspective. But asthetically it works...

A good friend of mine eats approx 2 - 3 Kg of meat a day with salad @ approx 4000 calories. When he trains for mass, he packs it on and keeps his damn 6 pack all year round. All be it he has the attitude of a pregnant woman on crack

[gmurphy]

Originally Posted by CCaveman

Hey I'm new to the site but not to weightlifting and diet, anyhow my goal for the rest of the year is to get as cut as possible while building muscle. I've hit kind of a wall in my progression into bodyfat% dropping, I'm currently stuck around 15%. I was wondering if anyone could give suggestions for a good workout to follow including the amount of cardio and possible diet changes.

My current Workout is:
Mondays-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Bi&Tri's in the evening rep range 12-15
Tuesday-20 minutes cardio in the morning and in the evening with ab supersets(Tabata Protocol)
Wednesday-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Legs and shoulders in the evening rep range 10-12
Thursday-20 minutes cardio in the morning and in the evening with ab supersets(Tabata Protocol)
Friday-20 minutes cardio in the morning(Tabata Protocol)
Weight Lifting-Chest and Back rep range 8-10
Saturday or Sunday-20 minutes cardio (Tabata Protocol)
*note: all weight lifting sessions consisted of 6 exercises, done with as little rest as possible*

My current diet:
630AM-Protein Shake-60 g protein, around 400 calories depending on the amount of milk
and an apple
900AM-Protein Bar-200 calories, 20g protein
1200PM-Turkey Wrap-600 calories, 39g Protein and 3 stalks of celery
300PM-2 mozzerella sticks and an apple- roughly 200 calories, 16g protein
600PM-Myoplex shake post workout-240 calories, 25 g Protein
800PM-salad with grilled chicken and balsamic vinigarette dressing-500 calories,48g Protein

I know exactly where your coming from.... This past christmas I decided I would go through a cutting session for 1 month.....well after the month was over I LOST 10LBS...yeah 10 lbs is pretty good but there was only 1 problem.... I lost 1 inch on my arms... I was really pissed.... after I realized what I did.

You seem to be in pretty decent shape... In my opinion I would keep lifting the weights...keep doing cardio....and continue eating clean. And never compare your body to someone elses!! Sounds to me like your doing eveything just the way you should! Keep it up!!

[CCaveman]

Yeah I have done cutting programs and they work well, the last one I was on got me from 225 to 210 in 2.5 months BUT i lost a TON of strength and a little bit of mass in my arms. Thats why I would like to find something that's kind of in between.