Quit weight lifting so much?

[FredRekk]

Okay folks.
So I started hitting the gym about 3-4 years ago and started off around 145 lbs.

Speed up to now and I’m sitting around 180, with approximately 16-18% BF.
I’m 5’7” and I feel this has become too much mass for my frame and has negatively affected my conditioning when it comes time to play sports i.e. basketball.

Now I’m trying to get down to be around 155-160. But I don’t want to completely halt weight lifting and just do cardio in fear I’ll end up looking flabby and have a flat physique.

Anybody have recommendations or have experienced this transition themselves?

What would you suggest is the most efficient method of achieving the aforementioned?

Would preferably like to cut about 20 pounds but still retain a decent amount of muscle mass for aesthetics purposes.

[VegasMichael]

Maybe focus more on bodyweight exercises. Pushups, dips, chins, sprinting.

[hrt3333]

Cut the calories down that’s the main thing. If you still want to lift just lift heavy, lift explosively and cut the volume down. Do less sets. Longer rest periods in between sets.

[FredRekk]

Cut the calories down that’s the main thing. If you still want to lift just lift heavy, lift explosively and cut the volume down. Do less sets. Longer rest periods in between sets.

Should I cut frequency down to only 2 weight lifting sessions a week and maybe only 2-3 sets per lift?

And should I UP the cardio heavy to strip the mass significantly?

[abracada]

Okay folks.
So I started hitting the gym about 3-4 years ago and started off around 145 lbs.

Speed up to now and I’m sitting around 180, with approximately 16-18% BF.
I’m 5’7” and I feel this has become too much mass for my frame and has negatively affected my conditioning when it comes time to play sports i.e. basketball.

Now I’m trying to get down to be around 155-160. But I don’t want to completely halt weight lifting and just do cardio in fear I’ll end up looking flabby and have a flat physique.

Anybody have recommendations or have experienced this transition themselves?

What would you suggest is the most efficient method of achieving the aforementioned?

Would preferably like to cut about 20 pounds but still retain a decent amount of muscle mass for aesthetics purposes.

5 foot 7 - 180 pounds?

You aren’t 16% bf... probably more around 30%bf....

You are easily carrying 30 pounds of flab.

Don’t worry about losing muscle, you have plenty of fat to burn first!

[FredRekk]

5 foot 7 - 180 pounds?

You aren’t 16% bf... probably more around 30%bf....

You are easily carrying 30 pounds of flab.

Don’t worry about losing muscle, you have plenty of fat to burn first!

You’re probably right, I’m probably more like 22-24% BF.

What would you suggest is the best way to strip the fat off?

I workout hard everyday.
Full Body Workouts 3-4x a week all supersets, and I hit the cardio on the other days. I eat around 1600-1800 cals. a day.
Mostly chicken breast, wheat penne pasta, white rice, eggs, tuna, and ground beef.
Probably about 70% clean.

I workout very hard and am having hard time taking the mass off.

[Redd Foxx]

You won't look flat from losing fat. I'm not sure why people always think that. I think heavy guys are worried that when the fat is gone they'll look small. Lean is always a better look. If you've been working out your muscles will look even better without the fat.

I'd work on diet and integrating cardio into every workout.

[FredRekk]

You won't look flat from losing fat. I'm not sure why people always think that. I think heavy guys are worried that when the fat is gone they'll look small. Lean is always a better look. If you've been working out your muscles will look even better without the fat.

I'd work on diet and integrating cardio into every workout.

I think the part I’m having a tough time with is calculating a healthy appropriate deficit.

If I just start hitting heavy bouts of cardio and don’t eat enough, muscle deteriorates and body holds onto the fat...

[abracada]

You’re probably right, I’m probably more like 22-24% BF.

What would you suggest is the best way to strip the fat off?

I workout hard everyday.
Full Body Workouts 3-4x a week all supersets, and I hit the cardio on the other days. I eat around 1600-1800 cals. a day.
Mostly chicken breast, wheat penne pasta, white rice, eggs, tuna, and ground beef.
Probably about 70% clean.

I workout very hard and am having hard time taking the mass off.

Comes down to nutrition.

Cut back on the calories.

Watch a few videos from Athlean X on YouTube, he gives out really clever ways of eating clean and enjoying life too!

[Redd Foxx]

I think the part I’m having a tough time with is calculating a healthy appropriate deficit.

If I just start hitting heavy bouts of cardio and don’t eat enough, muscle deteriorates and body holds onto the fat...

Honestly, people just love that excuse. I've never seen a single soul who was exercising regularly, eating with moderation, and lost their muscle while keeping their fat.
Don't embrace the excuses. Just do the hard work you know you have to do.