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I am 5'9 170lbs and have around 11% bodyfat. I have ecto/endo (skinny fat) body type. I would like to get my bodyfat below 8% while maintaining muscle or possibly gaing muscle. What type of diet, training, and cardio would I need to do to achieve this goal? I have been training for a few years. I workout around 5 days a week and eat fairly healthy. I usually do cardio 2-3 times a week for 20-30mins. I supplement with multi vita/min, 3g fish oil, whey protein, and sometimes creatine.

classic27 wrote:I am 5'9 170lbs and have around 11% bodyfat. I have ecto/endo (skinny fat) body type. I would like to get my bodyfat below 8% while maintaining muscle or possibly gaing muscle. What type of diet, training, and cardio would I need to do to achieve this goal? I have been training for a few years. I workout around 5 days a week and eat fairly healthy. I usually do cardio 2-3 times a week for 20-30mins. I supplement with multi vita/min, 3g fish oil, whey protein, and sometimes creatine.

Have you read the Total Anabolism e-book? That's the place to start.

marochka_raduga wrote:

classic27 wrote:I am 5'9 170lbs and have around 11% bodyfat. I have ecto/endo (skinny fat) body type. I would like to get my bodyfat below 8% while maintaining muscle or possibly gaing muscle. What type of diet, training, and cardio would I need to do to achieve this goal? I have been training for a few years. I workout around 5 days a week and eat fairly healthy. I usually do cardio 2-3 times a week for 20-30mins. I supplement with multi vita/min, 3g fish oil, whey protein, and sometimes creatine.

Have you read the Total Anabolism e-book? That's the place to start.

I have read it and I plan on starting the THT routine on Monday. It is actually very similar to my routine now but a little more structured and less sets. His supplements are pretty much the exact same. I would like to try the anabolic diet but I am not for sure how many cals I should consume for my goals which are basically a recomp. He also does not really talk about cardio. I think cardio is a must. Especially for recomp and just for general health and fitness. My problem is I am not for sure how many sessions, what type, and duration I should use for my goals. I know everyone on here talks about HIIT but from my research I have mostly found that HIIT is the best way to lose muscle. A lot of the other sites that are dedicated to the anabolic diet say that the best way to do cardio is low intensity so you stay in the fat burning zone and dont risk losing muscle. lol Well anyway those are my thoughts. I would appreciate any help or opinions I can get. Thank You

What's your source for indicating HIIT would make you lose muscle and recommending low-intensity cardio to preserve muscle?! That's backwards.

If you are doing cardio just to keep healthily then a 30 min brisk walk a day or swimming a few lengths down the local pool should keep you on the right road. If you are doing cardio to increase fatloss you can do both. One day low intensity and the other day high intensisty. All people are different and respond to different methods. Going on a fatloss routine is always gonna be battle to hold on to muscle you have gained, but that's why you should go on the MANS diet to help combat that problem "the Anabolic Diet burns more fat than a regular diet". Going low carbs forces your body to use fat for energy. You may get away with out the need for cardio at all, some people say most effective cardio on the Anabolic Diet is vigorous walking either in the mornings or after workouts so as you can see it's an open debate there is no fixed rule set in stone we are all built different and respone to different methods. Finding what you prefer and what helps you the most with fatloss is a puzzle you got to put together your self.