Leg Help Please

[mglyons22]

I was hoping somebody could help me out with my legs. I have naturally big legs i'm an ex college football player who put on 17 pounds of mass to play football...and now that i'm retired i'm trying to down size my legs, and my chest, but more importantly my legs...can anybody help a novice to sculpting my body... ? (My body info is 5'9 216 9-12% body fat (so short and stocky) )
and if your feeling real ambitious could you send some help on just cutting down the mass on me...i guess i would say that i look like an off season body builder... SO PLEASE HELP ME....

 

[lund]

what is your diet like now?

 

[mglyons22]

what is your diet like now?

oatmeal for breakfest.... normally a sandwich for lunch or baked cod...then supper really ranges....and i'm a salesman so i'm always in my car and i'll have to hit up fast food once and a while but my water intake is a gallon or more a day.... i'd say my diet if i graded it would be a B

 

[cyrex]

90 minutes of cardio 4 days a week and T3+DNP to eat away the muscle

 

[pintoca]

I would be carefull on that cardio... normally, over 60 minutes/session you hit the point of diminishing returns.

Diet-wise, I would say go with at least 5 meals a day, cut your maintenance levels by 200 ~ 300 cals /day (you are not in a hurry I presume) and hit the cardio machines 6 times per week for 60 min maximum... I personally go for 45 min @ 75 ~ 85 % MHR.... You may want to drop it to 70% if you can't keep it up for 45 min at 80....

Besids that, remember that diet is responsible for 95% of the result you will get so watch what you put in your mouth (avoid starches later in the day... also will be convenient to taper calories during the day...).

Finally, remember we cannot "select" where to burn fat first... you just do your cardio and your body will begin using the fat first from where it last stored it... so, the stubborn areas are those where you have had fast the longest... as for the thick legs... Think Marathon runner... Endurance training... RUN LIKE A MOFO!!! Those marathon guys all have twig legs...

 

[cyrex]

I would be carefull on that cardio... normally, over 60 minutes/session you hit the point of diminishing returns.

Diet-wise, I would say go with at least 5 meals a day, cut your maintenance levels by 200 ~ 300 cals /day (you are not in a hurry I presume) and hit the cardio machines 6 times per week for 60 min maximum... I personally go for 45 min @ 75 ~ 85 % MHR.... You may want to drop it to 70% if you can't keep it up for 45 min at 80....

Besids that, remember that diet is responsible for 95% of the result you will get so watch what you put in your mouth (avoid starches later in the day... also will be convenient to taper calories during the day...).

Finally, remember we cannot "select" where to burn fat first... you just do your cardio and your body will begin using the fat first from where it last stored it... so, the stubborn areas are those where you have had fast the longest... as for the thick legs... Think Marathon runner... Endurance training... RUN LIKE A MOFO!!! Those marathon guys all have twig legs...

Umm maybe it's just me but it sounds like you are giving advice on losing fat, he has 9-12% bf .... i don't think it's fat around the legs he is wanting to lose . . .

 

[SoreArms]

are you doing heavy leg lifts? I would think that changing your leg execises to the higher rep ranges, and moderate weight might help shrink them a bit while still keeping them in good shape.

 

[pintoca]

Umm maybe it's just me but it sounds like you are giving advice on losing fat, he has 9-12% bf .... i don't think it's fat around the legs he is wanting to lose . . .

Ooops... my bad... I always think everybody wants to loose fat...

On the other hand... again, think Marathon runner. I can only think of a good way to get rid of big legs: Running together with light weights/high reps (the kind that let you burning)

 

[Quadsweeps Sister]

I was hoping somebody could help me out with my legs. I have naturally big legs i'm an ex college football player who put on 17 pounds of mass to play football...and now that i'm retired i'm trying to down size my legs, and my chest, but more importantly my legs...can anybody help a novice to sculpting my body... ? (My body info is 5'9 216 9-12% body fat (so short and stocky) )
and if your feeling real ambitious could you send some help on just cutting down the mass on me...i guess i would say that i look like an off season body builder... SO PLEASE HELP ME....

I understand where you're coming from. I was competing nationally (female) at around 150lbs and was at 8% BF. I was really big "looking" when I walked around in everyday life. I think thats where you're coming from right? You a bit "big" for life outside football now.

I completely changed my nutrition. Cut calories from 3500/7meals down to 1800-2000/5meals. I also changed my training. It has taken almost a year, but I am now at around 130lbs and look much more "normal". Just do this smart and understand with time and a few changes - your body will regulate itself once it realizes it no longer needs to hold on to so much muscle and without the nutrition to support the mass - it will diminish. Take care.

 

[ACEHOLE]

just stop working legs for a month and jog, they'll canabalize quickerly