Hi, i've been reading around here and it seems like a nice place. So as you can see I have decided to join and post some questions I have. As for a start i'm 170 lbs 5'11 i've been bulking since september and I find that i'm in need of weight loss so i'm really trying to do a hard cut. I'm not fat or overweight...i'm just trying to get the six pack and cut abs and body...which I guess what most of us are after. Anyways, I was just asking what is the best way to go about this? Do you guys recommend switched the workout to less weight more reps? I keep hearing about this! Also most of my diet consists of the same stuff which is oatmeal peanut butter sandwiches and turkey sandwiches and such. I usually walk on the stair stepper for 15 min..or so and I keep seeing Hiit and i'm not sure what that is or defecit. I was also wondering how everyone figures their intake and how much they need to lose and where you find out your body fat %. So yeah any advice or input would be awesome thanks alot!

when it all comes down to the basics, you need a deficit diet to lose weight. (deficit meaning you are burning more calories than you are consuming) to find out you deficit, there are many different ways such as the formula, or calculators, but what most will subscribe on this forum is that you your BMR yourself, through trial and error. then lower your calories an adequate amount.

lift heavy when cutting to retain muscle

What do you mean by bmr myself? Also, when cutting by lifting heavy do you mean still train like im bulking?

Just keep training with intensity to maintain your muscle mass.

ive also heard when bulking you want to keep rep ranges a bit higher to 6-12 to induce hypertrophy and stimulate muscle growth while cutting lower it a bit to help retain muscle. is this true?

Yeah but is it true trying to cut to do lower weights and higher reps? Cause I have a soccer training book and that's exactly what it says. I'm trying to gain muscle definition and the "cut" look. I'm not really looking to bulk I think i might do that after. But yeah any just any help is awesome! Any questions feel free to ask

Also! How do you guys measure your body fat??

Hi there mate, wow you do have a lot of questions don't you...well to be totally honest with you, you need to research a little bit on your own first, learn the basics and then, if you still have questions, post them here. A good book for beginners is "Fitness for Dummies" one of the best, if not the best out there... Check it out, it's gonna help you a lot.

I hear so many people say that. I'm no expert, but as far as I understand - If your eating at a deficit, muscle is more expensive to maintain than fat. So, you body will burn off muscle if it thinks that the muscle isn't needed. Therefore, you need to lift heavy in order to remind your body to keep the muscle you have and get what it needs from somewhere else (fat).