first cycle-fat gain, second cycle-help!

[imported_dmgwalsh]

I'm almost done with my first cycle, one week to go.

I ate a little too much this first cycle. I was up about 13 pounds to 180 a few weeks ago, maybe 1 1/2 to 2 inch waist gain. Not what i was looking for. I've dropped down to 178 now.

I was eating about 3000 calories per day Til I got near 180 and noticed the only thing that appeared to be getting bigger was my waist and love handles. Cut down to about 2500 since then.

I'd like to gain some muscle, but I also need to get rid of this HST built waist. Any suggestions would be appreciated.

Cardio? How many minutes a day? off days or weight days? Cardio during deconditioning? Calorie deficit during deconditioning? Thanks.

 

[jsraaf]

2500 calories is just a bit shy of what you'd need for LBM gain at 180 lbs. Assuming all is "normal" you'd probably be just over 2000 for maintenance.

If you want to lose weight, you need to create the caloric deficit with less food, more activity, or some combination.

I'd suggest trying about 2000 calories, get at least 1-1.5g/lb protein, maybe about 20% calories from fat, the balance from carbs.

On workout days, you can do light-moderate for 15-20 minutes immediately after your workout to burn any mobilized fat. Take your post-workout drink, but don't eat again for 2-3 hours as normal (not 1-1.5 hours later).

On off days, you can do some early-morning fasted-state cardio for 20-40 minutes, light-moderate intensity. If you jog, for instance, you can try some HIIT for the first 5-10 minutes, then moderate pace for the rest. Do this 3x/week.

Since you are in your 5s, your workload is decreasing, so you'd be wanting to have cut your calories a little anyway to compensate.

You likely gained some muscle there, too; when you ditch the fat you'll look bigger.

Just my 2 cents, YMMV. Hope it helps!