Getting Cut up...

[MaTTuP]

since i was little i've always been in pretty good shape and played sports regularly. I just turned 23 and I've noticed that my metabolism is slowing a little, i'm 5'10'' 167lbs. I started a 5 day workout program last week it's going good.
I want to get down to 152-160 or so but I want to be real lean and cut up. I'm running like 2-3 miles a day and doing lots of crunches, plus i play a lot of basketball at the park. My diet could use some work tho i'm sure.

Does anyone have any tips or advice?

[!! Shawn]

one word... run. It is the key to getting cut up. I broke my toe 5 days ago, I have put on 6lb in those 5 days just because I haven't been able to go for my normal runs. Getting ripped is all about low fat, and low fat come from lots of running.

[MaTTuP]

one word... run. It is the key to getting cut up. I broke my toe 5 days ago, I have put on 6lb in those 5 days just because I haven't been able to go for my normal runs. Getting ripped is all about low fat, and low fat come from lots of running.

ok thanks, any tips on dieting? also someone told me to make sure i'm taking protein shakes after workouts. i always thought they were for packing on muscle but he said if i cut out a meal and take a protein shake instead i won't gain weight.
is that true?

[sweet*science]

MaTTUP,
I am not sure if that info on protein shakes is 100% true. For example this is a outline of my meals per day. It starts out at 5am I wake up and eat breakfast normally fruit of some sort, and yogurt and maybe some veggie sausage. Some days I go for cheerios just depends on what kind of time I have. My second meal comes around 9am. Its a small meal Im not aiming to get stuffed just something to hold me over till my lunch. So again I go for fruit and maybe some trail mix, I prefer organic, a little expensive but on the upside a small container of it is about 5 bucks but will last you like 2 weeks. Normally consists of pistachios, almonds, cashews, sunflower seeds, just the seeds not the shell. At 12 I have my lunch I typically bring a lunch from home, great way to keep from eating bad fast food in my opinion. Any food well I wont say any but a vast majority of the foods you cook and bring from home will be better for you compared to fast food. At 3 I am typically leaving work so I go for a protein shake before training and dinner. Then, for dinner chicken breast, salmon, salads w/ light dressing, things like that. Ive been doing this for about a month in preparation for a fight in August and I already see and feel a difference. I am no expert but these are just a few things that have helped me out, maybe they will work for you. Good luck.

[sweet*science]

MaTTUP,
I am not sure if that info on protein shakes is 100% true. For example this is a outline of my meals per day. It starts out at 5am I wake up and eat breakfast normally fruit of some sort, and yogurt and maybe some veggie sausage. Some days I go for cheerios just depends on what kind of time I have. My second meal comes around 9am. Its a small meal Im not aiming to get stuffed just something to hold me over till my lunch. So again I go for fruit and maybe some trail mix, I prefer organic, a little expensive but on the upside a small container of it is about 5 bucks but will last you like 2 weeks. Normally consists of pistachios, almonds, cashews, sunflower seeds, just the seeds not the shell. At 12 I have my lunch I typically bring a lunch from home, great way to keep from eating bad fast food in my opinion. Any food well I wont say any but a vast majority of the foods you cook and bring from home will be better for you compared to fast food. At 3 I am typically leaving work so I go for a protein shake before training and dinner. Then, for dinner chicken breast, salmon, salads w/ light dressing, things like that. Ive been doing this for about a month in preparation for a fight in August and I already see and feel a difference. I am no expert but these are just a few things that have helped me out, maybe they will work for you. Good luck.

[sweet*science]

By the way MaTTUP using this plan I have lost roughly ten pounds

[!! Shawn]

ok thanks, any tips on dieting? also someone told me to make sure i'm taking protein shakes after workouts. i always thought they were for packing on muscle but he said if i cut out a meal and take a protein shake instead i won't gain weight.
is that true?

It depends on the kind of workout you are doing. As long as you are burning more calories than you are consuming, you will lose weight. I don't really diet, I just avoid the obvious stuff like cake and pie and McDonalds. I think that everyones body has a natural weight that it likes to be at. For me that is around 155lb. I can eat as healthy as I want, but without hard work, I will never get below 155lb.

Before I broke my toe, I weighed 142lb, I am up to 148lb, I could have probably slowed the weight gain by carefully watching what I ate and counting calories, but eventually my weight would drift up to 155lb.

So for me at least, what I eat doesn't really matter, so long as I am doing the work.

[MaTTuP]

thanks for your help guys, i think my main weakness is dieting. im going to try to switch up my habits and eat healthier smaller portions more frequently. i guess if i keep running 2-3 miles a day and working out mon-fri i shouldn't gain weight from the protein shakes.
thanks again

[jberg]

just make sure your training and eating well. the rest will come.
i weight 167 lbs 2 months ago and now im 155ish

[fraidycat]

one word... run. It is the key to getting cut up. I broke my toe 5 days ago, I have put on 6lb in those 5 days just because I haven't been able to go for my normal runs. Getting ripped is all about low fat, and low fat come from lots of running.

I used to disagree with this, but now I'm a believer. I screwed up my neck in a car wreck a few months ago, and the first month I was out of the gym and unable to work out (bulging discs in my neck), I gained 15 lbs. That's about 4 lbs. a week, and that's with a normal, non-junk-food diet; just 3 squares (1 a Lean Cuisine), no dessert, and one drink after work or with dinner.

I started running a month ago (still not boxing, though) and I'm down 12 lbs in a month, nearly to my fighting weight.

Run.