[IronNick]

if i wana lose weight do i need to keep lifting as heavey as i would if i wanted to gain muscle and bulk up?? usualy i do 20 min of cardio daily when im gain muscle..maybe that wasnt a good idea...anyway how much cardio needs to be done daily for weight loss and how much protein shoudl i take im 165 pounds

[Freak]

You want to keep lifting. More muscle increases your bmr which helps you keep the fat off. Depending on how fast you want to lose fat you want a calorie deficit of around 500 calories/wk. (1lb fat per week). You only want to lose 1-2lbs per week at the very most to avoid losing a significant amount of lean mass. Layne has some great pre contest articles that will help your cut be more effective.

Most people don't do cardio during a bulk.

[genjuro]

i try to calculate my protein /carb intakeby the number off exercises i do per bodypart with a minimum of 1 and max of 3 .So therefore depending on how many exercises yo choose to do for your entire body my calculations would be
1 exercise
base food intake
165 x.5 =82.5g protein & 165 x 1.5 =247.5g carbs over 3 meals
2 exercises
165 x1 = 165g protein & 165 x 3 = 495g carbs over 6 meals
3 exercises
165 x1.5 = 247.5g protien & 165 x 4.5 =742.5g carbs over 9 meals
rep range should be 6 - 12 per exercise using weights that correspond to your current body weight and pyramid up in weight at each set if you don't lift this way you are not going to be able to intake these amounts of food good luck

[Hoots]

aaaggggghhhh too many numbers!!!!!!!!!!! Chill out. Use the good old theory of a min of one gram of protein per pound of body weight.

[Thomas_Rivera]

TheFreak is right about the 1-2 pound per a week point. Lower your calorie intake evenly. Carbs count as four calories, protein another four and fat as 9. (i'm pretty sure that these are the right numbers)

Cardio really is for cutting. Cardio counteracts what you try to gain with bulking. Post some of your stats up, like body fat, usual diet.

[Freak]

You are right on your calories per gram Thomas, btw alcohol is 7. I hope no serious bb especially on a cut drinks though.

[IronNick]

thanks for the replys...i dont know my body fat but im 5/8 16 years old and 165 pounds.... i am curently on a more bulk type diet eating alot and no cardio but i also want to drop some of the belly fat..and my consern in while eating all that food and no cardio wont i get even fater?

[Freak]

The amount and rate of fat gain is directly tied to your diet. You have to gain fat to gain muscle, the goal is to limit fat gain. By doing cardio you are improving cardiovascular performance and burning more calories. This is why if you have your diet in order you should not do cardio during bulk. Keep off season bulk for adding muscle and pre contest to cut the fat.

[Thomas_Rivera]

You can model your diet around a scale, i'm not sure which is the best one but it's by protein, carbs and fat. An example would be to have "40, 40, 20" fourty percent of your calories in protein, fourty percent in carbs and twenty percent in fat. So if you had a 2000 calorie a day limit it would look like this:

2000 calories X 40%=800/4=200 grams of protein
2000 calories X 40%=800/4=200 grams of carbs
2000 calories X 20%=400/9=44 grams of fat

You need fat in your diet, but essential fats, omega3 fatty acids and such. You don't want to overdo it on fat though. Fat doesn't have to convert as much as protein or carbs do to become part of your fatty tissue. So as long as you moniter them you'll be fine.