4 weeks till vacation. Help?

[givasum]

OK, I'm off on a cruise the first of March. I want to look my best. I'm currently in a bulking phase with not much success. 6'-0" at a steady 172lbs. One would think I'd have not much body fat. At last reading I was at 13.2% I still look kind of smooth. Pictures in my Journal section. I cleaned up my diet well and follow all the basic rules.

Q's: I'd really like to look my thinnest for the cruise. Should I switch to some kind of cutting phase? Will I loose much of the muscle I've gained if I do this? Or, what should I do?

[Alex(AJ)]

if you cut properly (i.e., in moderation), then you should find minimal muscle and strength loss. the problem is a lot of people go overboard on cutting and sure, they drop a lot of weight in a short period, but it's equally muscle and fat.

it's far more impressive to lose 5pds and that be 5pds of fat, than it is to lose, say, 15pds, and have 9pds fat, 6pds muscle

[cursor]

The faster you try to lose fat, the more muscle you'll lose with it. Don't be in a hurry. Make sure that you maintain an even dosage of quality protein throughout the day, everyday. With respect to carbohydrates, focus on complex, not simple. Fluctuate your caloric intake (slightly up, then slightly down) to maintain a stimulated metabolism. Be patient.

[givasum]

Is it possible to bottom out on weight loss? When I was doing straight cardio, 5 days a week, I hit 170 lbs. stayed there for months and went no lower.

Therefore my thinking is this:

Since it is obvious, I will not loose much more, then, maybe a combo (bulk/cut) routine will work best for me. I will stay with my 4 day heavy weight cycle, but add cardio on the days off.

By doing this I hopefully could start shedding that stubborn fat layer, while keeping the muscle growing(not as fast, but still saving it). Only confusing part is: Continue a highr calorie diet, or cut back?

[cursor]

Stagnation in results will happen whenever you fail to modify your fitness systems—that includes both nutrition and exercise. If you maintain the same caloric intake and macronutrient balance, combined with an unchanged intensity level and volume of exercise, your body will learn that it can moderate the results (leaving you high and dry on the plateau).

[givasum]

So, Are you saying my idea is a good one?

My caloric intake is not steady. It is up in down between 3000 and 4000. Should I stay this way or space it out even more?
2500 and 4000.

Aftre 3-4 weeks of 3 sets/4-6 reps to failure, should I think of changing to 3 sets/say maybe 8-12 reps with some cardio? That would be change things up.

[askjoe]

Keep training the way you are. Cut your carbohydrate intake and increase protein consumption. This will allow you to strip away the body fat while maintaining muscle mass.

Askjoe
http://www.onelastrep.com

[cursor]

givasum said:
After 3-4 weeks of 3 sets/4-6 reps to failure, should I think of changing to 3 sets/say maybe 8-12 reps with some cardio? That would be change things up?

That sounds like a smart move. Pay attention to how you feel and look. Don't forget the tape measure and/or calipers—they are prime indicator of change (both positive and negative).

With respect to your nutrition plan, is there some specific trend to your caloric increase/decrease, or is it just haphazard?

[givasum]

Cursor,

In response to your question.

http://fitday.com/WebFit/PublicJourn...?Owner=givasum


Not the best diet, but way better than typical for me.
4000 c days are the ocassional haphazard ones.

[givasum]

Past 10 day nutrition averages:


source /grams/cals/%total


Fat: 106/955/ 30%
Sat: 29/ 263/8%
Poly: 23/203/6%
Mono: 36/324/10%

Carbs: 317/1163/36%

Protein: 243/972/30%


Total: 3305 calories