I just finished playing Football I was a D-linemen so I'm pretty big.
5'8 180 pounds

I need some help cutting out the fat.

I exercise everyday... Lift weights 6 days a week and do cardio 7 days a week. I drink 2 whey protein shakes a day. One after working out and the other one with my breakfast. As long as its healthy stuff I basically eat anything.

The last time I had protein shakes I gained 30 pounds in 6 months Although back then my routine was basically all big weights no cardio. I don't play football anymore so I'm not interested in being big and bulky I just wanna cut out the fat so I can get a little more definition.

I have a certain frame that makes it really hard to start cutting or have abs for that matter.


Any takers?

hmmm lower your total calories, first determine how many you need to sustain your weight, then subtract 500. Secondly eat less carbs, try to keep track and eat foods with very low carbs. Lastly, try to keep getting a lot of protein so you don't lose too much muscle.

It's all really simple in concept, just hard to execute. Try keeping a journal of your foods and your total calorie/protein/carbs and try to keep the numbers in check. If your doing cardio 7 days a week thats good, and lifting is good aswell but as you cut carbs lifting will be getting harder so you might want to switch to a 3X a week full body routine and focus on diet/cardio.

I think berra hit most of the points. Lotta days in the gym you got going there, you might be better served by Full Body Workouts 3X a week. Eat more often, but small high quality meals, this will keep your metabolism running high. What are you doing for cardio? I would just say be a little careful, 7 days of cardio a week...you could be running the risk of an injury.

Also, look at the stickies on HIIT. Good luck! And good luck to the Bills!!!

I run every day about 3 times around the park that's about 2.5 k. Gets my heart going and ready for weights. I do HIIT 3 times a week in addition to weights and all the other stuff. I can only go for about 7 minutes before feeling totally wasted. HIIT is great

I really can't change my weights routines because its pretty great. I really don't know how much cardio I should do

HEEELP

1. You are working out too much.

2. Read the stickies.

3. Post your diet in detail.

273 g of protein a day
136g-182g of carbs a day
45.5g - 91g of fat a dat

I love my weights routine

Its basically 3 days medium weights low reps. One day rest and the other 3 days low weights and high reps. Keeps the body guessing and has given me good results.

I'm around 180 and 5'8...I have no problem with my weight I just wanna cut out all the extra fat.

Any tips for cardio?

You have no problem with your weight but you wanna cut out the fat? That's kind of contradictory. You do have a problem with your weight, since you want to shed some fat pounds, and it can be accomplished.

First, you missed the part where C-Mayhem said "in detail" regarding your diet. As in, how many meals, what exactly you ate in those meals, what time you worked out, what you ate before and after workouts. That has 80% to do with losing fat, diet does.

Also, you may very well love your weights routine, but that doesn't mean its effective towards your goals. Again, I suggest you post up EXACTLY what you are doing in the weight room. The kinds of lifts, the rep/set schemes, and rest times are all very important at a time when you are eating in a deficit (not that it is any less important when you are eating in a surplus). The whole purpose of lifting while trying to lose fat is to maintain the muscle you have.

To answer your question, for cardio, look into HIIT. It can be applied to just about any form of aerobic exercise such as running, stepping, rowing, biking, etc. Very efficient, takes much less time than steady state cardio. Steady state cardio has its place though, so do it at your will. I liked to do mine right after lifting, just a medium paced 2 mile run. Then on one weekend day, I'd run 6-8 miles for the heck of it.