Hello T-Nation, I have a problem. I don’t know what to do. Lets start with what I want. It is summer so it’s six pack time. I really want my muscles to show because I do have them just under a little bit of fat. The problem is, I don’t know whether to start up with a lean out program, or go into a muscle up program.
I would never want to be above 220 for the lack of mobility that may ensue. In these pictures I am around 200 and this is my cheat day so I am not as lean as normal. But still a day isn’t going to change that much. I want to have a larger chest, but I cannot stand having fat around my waist, especially obliques.
I have to general schools of thought, one that I should lose fat while retaining muscle. The problem here is that my gains stop or reverse everytime I try to do two days of HIIT for 20 minutes each. Also when I lean out I use 15 second rests between sets and dont worry I use large compound movements with maybe 1 or 2 single joint exercises at the end.
I do an ab circuit in the beginning of my training cover 4 parts of my abs and then doing back extensions.
The other thought is to continue with a muscle plan , no cardio, but I may do a weekend run, Steady state to burn off some beer because I party fridays and saturdays. I figure a quick run saturday will put a dent in friday night without diminishing my gains.
When I muscle up, I have 30 seconds of rest if I am split training and 60 seconds if I am doing full body workouts. I don’t to HIIT when muscling up because it really cuts into my gains, but I am open to steady state. Though Id keep it under 30 minutes to protect muscle mass.
My diet is fine, I believe in carbs though only from fibrous sources ie whole grains, fruits and vegetables. I eat very clean so I don’t really pay attention to exact numbers. I just make sure i have carbs protein and healthy fats in my meals. So here are some pictures to help you see where I am coming from.
I want to hear what you all think I should do. Like I said fat loss is important but I need to know if I need to get it by leaning out, or increasing muscle mass to increase metab and lowering my fat that way.
I am open to HOT-ROX, though I don’t know how they are used. Muscle plan+ HOT-ROX my answer? Let me know, and spare me the gain 100 pounds answer, like I said I don’t want to go above 220, I want to look agile as well as strong.
