Hey all.

Ive just completed New Rules of Lifting Hypertrophy I and II, with far greater results than anything ive had before using my own programs. And now its time to trim up for summer.

I know i dont have a lot of body fat to lose, if i was to post a pic id probably get those comments of 'bulk for **** sake' from the hardcore builders. However i gain muscle hard and fat easy. Trouble is the fat ALL goes to my ass and legs, so i want to slim up ready for the next autumn bulk.

Looking at NROL fat loss programs, they seem to suit someone who has a lot to lose, they use high reps and ranges whereas ive always read and understood that its best to lift heavy and few to retain muscle. Also, i need to get fit for the next football/soccer season so its seems a good time to be cutting, and to do a 3x13 rep range and increase the cadio seems like overtraining.

So i was wondering am i best to use a strength program and eat like im cutting, or adapt my own full body or split program using 5x5 and 6x4??

Ive found NROL invaluable for getting a bit bigger, but its cutting programs contradict everything i read elsewhere?

Any ideas?

thanks
ben

I don't think a strength routine and cutting are gonna match up well. You need to be feeding your muscles on those programs that are centered around constant weight progression. That's not to say your shouldn't stay heavy.

NROL is good stuff and it seems to approach your goals one at a time. If you are going for fat loss, go for fat loss. Personally, I like to go on a upper/lower split on a cut with two heavy exercises (2x5) followed by high rep and endurance bouts. Basically, preserve muscle through the heavy training while increasing metabolism and calorie expenditure with the high intensity exercise.

maverickbu is correct.

Ideally, the best time to bulk up is in the winter because you usually don't have your shirt off a lot, and you can afford to gain a little fat while gaining muscle.

You have to increase your calories when bulking, or it's just a waste of time. You will probably put on some fat, but that's OK.

I would suggest begining to bulk up around October, then start cutting in mid March, that way you've gained the fat when noone will really see it, and you can show off the muscle you gained over that 7 months in the summer when you have cut your calories.

A little note--you should either take measurements of your arms, chest, mid section, waist, thighs (or like you said, measure your butt) and calves to see your results.

A full-body picture of yourself before and after you have gained the muscle and lost the fat will show you if you need to work harder/eat more or not.

?? im not asking about timings of bulks and cuts, ive done my bulking and have turned a slim, shapless frame into something with more size and structure, im no newbie to this so could do with a specific answer on my question not a general point about something im not asking!!

maverickbu, NROL's weight loss directly contradicts what you say is the best way to cut, im well into periodization but believe that fat loss programs in it are geared towards those who have a larger amount of fat to lose rather than the last 6 or 7% towards a goal of less than 10%.

However, the strength training programs follow almost exactly what you say you use, so rather than using them to gain strength i could use them to retain muscle.

anyone else been using NROL for any period of time?

ta

Whoa, let's be clear here. There's no way I'm nearly arrogant enough to claim I know the "best" way to cut. I sid that what I listed was what I was doing and that it works extremely well. Your mileage may very.

sorry i should have said your best way to cut, which is also the way i would normally say is the way i would choose if not for NROL.

I think you should do what you suggested - A strength focused routine.

Full body, or upper lower. And yes, eat to cut, if you are indeed cutting.

Im in your boat ben, and Im finishing up S1. Then Ill move to S2. Lift heavy to keep muscle, but make sure to throw some longer duration work in as well. In addition Im doing martial arts 3x per week and will be starting 1 day of 400 meter sprints x 4 followed by 20 min LISS tomorrow.

sprints are killer...

I had a pretty good cut off of the NROL routines (though it went on forever, because dammit, I like cupcakes). Nevertheless, I got where I wanted to be without losing any noticeable muscle.