definition? real solutions needed for professionals

[eran112003]

i am doing this fitness- bodybuilding job about 15 yrs. question is how can i get rid of fat between skin and muscle tissue especially around button) i do weight. i am strong enough and working properly. when i was in protein diet, generally accepted and written everywhere. i have noticed that i lose weight both from muscles and fat. i cant make the six pack, i do everything correctly since i have lots of brush up around web-magazines, and scientific studies.
i change routine in every month. i use whey pro. and i am addicted to poltry:) rouitine nowadays:
first week.
monday: chest-biceps
tuesday: HITT and circuit training lasting 45 minutes
wednesday: back-lat-triceps
thursday: SAme as tuesday but different zone circuit training
friday: leg-shoulders
saturday : heavy cardio
sunday off
second week:
monday : chest- biceps ( differnt exercise from the first week)
tuesday HITT circuit training ZONE 1
wednesday:Back lat triceps( different from 1st week)
thursday same as first week
friday: shoulderss-leg
whatever i do . i cant define area as i want even everybody admires body. problem is why i cant destroy the fat, liquid, monster however named, between muscle tissue and skin.
thanks for help

[Boss Man]

Take 10g Carbs out of each meal, which is 40 calories, add back in about 4-4.5g healthy fats, so you get roughly 36-40.5 calories back in. You create a carb deficeit, make up for it with some Fat, then you shouldn't lose Muscle, because you're creating a caloric maintenance.

As long as you're not eating really low Carb, you should be fine with this, because you won't rob yourself of what could be called a vital amount of daily Carbs. You'll have enough to meet usual needs, like Brain feeding, Blood Sugar maintenance etc etc.

[swanso5]

here's take on your situation:

you do high volume...not abig deal but you can only do it for sml periods of time then you need to back off but i think you do it constantly

what this does is produce cortisol, a fat storage hormone which actually blunts muscle building and possibly even maintainence as well the aforementioned fat storage.. so you're diet could be clean as a whistle but with cortisol present, it doesn't matter, you'll store veggies as fat if it's produced

the worse part of all, cortisol will store this fat on your stomach

i think you need to better your workout efficiency with lower volume, heavier wt and possibely less cardio

just thoughts

[eran112003]

thank you both friends. maybe problem is physicologically. but your informations are very valuable for me. and i agree with you. the problem is if i spend during workout less than 45 minutes it s affecting me as if i hadnt done proper exercise. but thanks anyway its really helpful. ill listen and try

[swanso5]

do what you NEED to do, not what you WANT to do

try this on mon with whatever muscle group you'll train

1 - choose a big, free wt compund exercise (chest - bench, legs - squats etc)

2 - start at an approx 40% of your absolute max so if you can do 100kgs on the bench for 1 rep, then set 1 is 40kgs

3 - all reps are to be performed as explosively as possible with no 'grinding"...bar speed can slow down as the wt goes up but there is NOT to be any sticking points...if there is, the exercise is over

feeler set 1 - 1 rep @ 40%
feeler set 2 - 1 rep @ 45%
work set 1 - 3 reps at 50%

4 - from this point increase the wt 5 - 10pds depending on your estimated finishing point (i.e. if you have a 500pd squat then 5pd jumps will take 9 weeks, nmake your jumps according to where abouts you'll finish)

5 - you're aiming for 6 work sets of 3, increasing the wt each set...you may get 4 sets, you may get 10 sets, just keep increasing the wt until you're acceleration slows

Now with this method, it's crucial to be able to detirmine when you're speed/acceration slows down but as it's your first time, as soon as you grind a rep, stop

6 - after the 2 x 1 and 6 x 3, decrease the wt 20 - 40pds depending on the exercise and do 5 x 5, again as explosive as you can

The rets btw sets is only as much as it takes to change your wts and is best kept under 30secs

This is all you'll do for that session and you should feel like you can train all over again as your nervous system will be ramped up which is the effect you're loking for here

If done right you should almost if not definately get a new 3 rep max

get back to me after you've done it

[eran112003]

thanks bro. iwill try this technic. what about second day. rest? what about cardio. should i skip the cardio.

[swanso5]

go outside and after a 10min warm up do 5 x 50m sprints as hard as you can with 30secs rest

[eran112003]

i do this actually. . Interval training and i am very fast (15 km/hour) avg.. but . i am not using supplement netiher steroid or smth. cortisol makes sense since lactic acid is produced. so it explains morning condiition. terribly tired. but whn i load extra carb from veggie etc., i am turning bulk. i dont wanna be bulk.
and you didnt tell me the routine.
monday i got it .. leg
what about tuesday??
what about shoulders, back, biceps triceps,calves, chest??? how many days is good for transformation and ripping???. and i want to emphasize again that i change routine in every month.
if you give me further detailed info i really appreciate it friend

[swanso5]

whatever muscle split you're following now, just do that for the next week and see how this goes

day 1 - back
day 2 - shoulders
day 3 - off / cardio
day 4 - legs
day 5 - off / cardio
day 6 - chest
day 7 - off

if you want o do arm sthen do bi's on back day and tri's on shoulder day...only do 1 exercise for 8 x 3 though, not the second exercise for 5 x 5 as the large nmuscles do

running on the treadmill is shit, go outside and actually sprint

[eran112003]

thanks a lot . i really appreciate it. i am doing that you are saying and today workout was like that. after workout i felt as if i didnt anything. but i feel muscles are like explosivly strong. not loosy. i am just talking about today. i dont know what is going to be in tomorrow. but i will let you know. it is really hard for me to leave the gym without terribly tired. now i am just in a vacation man. is that normal. does it cause me to get weight and fat?

[swanso5]

getting tired doesn't do anything, only makes it harder to back up for the next session...stick with it...the fact you felt more explosive is a great sign