Hello everyone, fist off Id like to say this is a awsome website I happen to stumble across, sounds like great advice on many topics from what I've read. With that said I'd like to start off by saying that I've been weight lifting on and off for the past few years, Now I'm getting serious about my physical health.
Im 27 yr male/ 181 lbs/LBM 140/body fat 41 lbs(23%). For the last 4 weeks I was averaging 2600-2800 caleries (6 meals) (45%/50%/5%) P/C/F. I was hitting the weights hard and intensley and noticed strength gains in a short time, which felt awsome, Especially in my arms and chest. I also noticed my body fat rising. Ive been caring this fat for about three yrs and I'm tired of it.
My current work out:
usually 3X8 (heavy weight)
Thats the sched I try to follow.
I recently purchased HOT-ROX and began to use it. Now my questions are,
1) How much caleries do I need to eat while Im on HOT-ROX if I want to shred the fat??
2)Should I do more reps with less weight to speed up the fat lose???
3)Whats the optimum protien/carbs%'s to shred the fat.
4) Should I cut up then bulk up. From what Ive read anytime you have 20%+ bodyfat cutting then bulking is better??
My Ideal fat% would be 8%. I was at a police academy 2 yrs ago and I left there @162 lbs and a very low bodyfat%, but that was with extreme cardio/running and no weight training.