what are the basics in lowering body fat?

[the People's Champ]

obviously there are a lot of factors in decreasing body fat, but I would like to know what is needed to be done to properly and effectively lose bf.

lowering carb intake or just lowering calorie intake will help, but how does that mix in with my workouts? do I do the same amount of lifts? I have found that when I either cut down on the calories or the carbs, and perofrm the same amount of lifts, I get tired QUICK. cardio also plays a role, but how?

right now, I am at the point where I am gaining some lean mass, but am also gaining a gut, and would like to cut that down a bit before the summer. without taking a huge loss in size or power, how could I lose some body fat effectively? give me a diet, routine, cardio smaple please...

here is what I have thought about doing but don't know the exact results and don't want to waste my time through trial and error.

1. lower carb/calorie intake. drop sets to 2-3 per muscle group. add 20-30 minutes of cardio
2. normal diet. drop sets to 2-3- per muscle group and on off days run 3 miles. no cardio on workout days.

 

[Jman88]

I have lost 4-5 lbs in the last 3 weeks. Very little muscle lost.

I do 30-45 minutes low intensity cardio every morning while following a CKD diet. My only carbs are post workout, which is dextrose.

Weekends are carb ups. I haven't changed my lifting style-just shorter breaks in between sets. (1 minute)

Hope that helps.

 

[Jman88]

Oh yeah, I forgot to add I am taking 4 NYC a day and drinking 2 gallons of water.

 

[spatts]

I don't change my training to cut. Just diet. I use "Spatt's cutting diet."

 

[leancuisine]

i keep my carbs under 150 grams a day.
a.m cardio is critical for fat loss.
eat most carbs pre and post workout so only 15-20 grams with every other meals.
effedrine works like magic.

 

[the People's Champ]

thanks for the fast reponses. please explain what the "spatts cutting diet" is, and what ckd is. I think I eat healthy, but I guess healthy to maintain, not to gain muscle or lose fat. I find it hard to swallow NOT to take in carbs throughout the day...

 

[nclifter6feet6]

low fat and moderate carbs are my preference

 

[spatts]

If you ever went to the women's board you'd see my cutting diet posted on about every other thread, seems like.

Here's the standard post:

http://www.asylum-strength.com/spat-cutting.htm

THIS IS A CARB CYCLING DIET. You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.

1Kg = 2.2046 lbs

 

[the People's Champ]

i keep my carbs under 150 grams a day.
a.m cardio is critical for fat loss.
eat most carbs pre and post workout so only 15-20 grams with every other meals.
effedrine works like magic.

I see. as far as the am cardio, that is almost unpossible for me, since I have work at 430 in da morning. but, I have been taking some hydroxycut after work, for an energy boost before I go to the gym, and I also take maldextrin after my workouts. hmmm.. I guess there are some sacrifices that I will have to make. somewhere...

 

[collegiateLifter]

i've got to say that i really am a fan of the anabolic/metabolic diet. you go 5 days low carbs, 2 day big binge and lots of carbs.