I'm lean enough now where continuing with a caloric deficit and just cardio is going to start cutting muscle. I also want to start lifting again for overall aesthetics and to boost my metabolism.

I need a program that lets me continue to lose the last bit of fat and yet lets me build or at least maintain the muscle I have. Give me some advice faggots

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211293)

Let do with where at now in terms of BF, and add some muscle.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211313)

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211371)

reading material

https://www.bodybuilding.com/fun/wotw39.htm

workout suggestions

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211454)

Get your 1g protein/pound

Maintain ~500 cal deficit

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211335)

hard lifting + adequate protein + caloric deficit = muscle-sparing fat loss

there's no special formula needed to neutralize the "stubborn flab" on your belly. It's just the location where fat of last-resort is stored, and your body won't burn it until reserves stored elsewhere are largely depleted

you also cannot lose fat and build muscle at the same time, as you probably know, unless special conditions apply (you're a very beginner weightlifter or you're on roids). Bodybuilders cycle between phases of "build muscle" and "lose fat" and when repeated enough times you have built a lot of muscle and burned a lot of fat

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211391)

if you're completely new to weight training I'd do starting strength for 2-3 months at whatever caloric deficit you can handle. You can progress on these nookie programs for a while while still losing weight because you're so untrained. once it gets really hard, transition to reverse pyramid, sticking with the big lifts and accessories, for maintenance.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211432)

If you're uninterested in that one, do AllPro ( http://forum.bodybuilding.com/showthread.php?t=155009423 ) but substitute regular deadlift for the stiff leggeds, and cable crunches for the calf raises, and add 3*5 bench, along with alternating 3*5 squat/deadlift.

2. KEEP DOING YOUR CARDIO. This is not only important for you to drop the fat, it's also highly beneficial for your work capacity as a lifter and athlete. Cardio should happen on lifting off-days, or on non-legs days if you go with a split routine.

3. What's your diet like? High carb? Low carb? I'm not going to recommend one over the other because I've done multiple variations of each and success has been tied far more closely to dieting discipline, rather than diet choice; several different diet types will work and idk your medical history, disposable income, or lifestyle. However, you should do some research on dieting, particularly looking at what IFBB pros will use to cut in the early phases of show prep. Also ensure your goals are realistic; you're not gonna be able to sustain super low bf% or a super low-fat diet, as you'll begin to destroy your endocrine system (hormones), as well as begin storing water on your organs, which is horrible for you. Additionally, when you start this lifting routine, you should eat heavily (in comparison with what you've been doing) for two weeks. I'm talking 200 calorie surplus and 1g of protein/lb of bodyweight. Then, begin decreasing calories while maintaining protein. This probably looks like cutting carbs. See where you are after a month of slow cutting. If you're still unsatisfied, look at contest prep diet programs and find one that fits your life well; just don't try to take it past 10%bf.

4. This post has some helpful advice for a beginner: http://www.autoadmit.com/thread.php?thread_id=3850805&forum_id=2#35093641

Congrats on the fast progress you've made. Keep working, and be patient. Lifting is a longterm game.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35213450)

You'll notice these are full-body workouts. I think having beginners do both squats and deadlifts on the same day is probably bad for their form, as well as more than many can handle. Otherwise, you'd be doing all three each day (many full body routines prescribe this). You'll see that you also train legs and arms and back every workout day. This is designed to maximize frequency for nattys.

Full body routines are great for beginners to build the beginnings of a foundation. At some point, you'll no longer be able to squat and deadlift, or bench press on consecutive days. You'll also need to increase training volume to effectively stress your muscles into growth, which will require you to spend more time on each bodypart, necessitating a split. Until that point, this is the best way to maximize beginner growth. So yes, it's a lot of bench. And also a lot of arms and legs and back (although it's really not that much from a sheer volume perspective). Nattys have a shorter elevated protein synthesis window than enhanced lifters, and thus should train each bodypart more frequently than typical bro splits, but with less volume. This routine maximizes your strengths as a natty beginner.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215229)

30mg zinc/day

5g fish oil/day

4000iu vitamin D/day

250mg magnesium glycinate/day

500mg potassium/two days

5g L-arginine/day

5g creatine/day (don't worry about loading)

FOOD.

Food is the most important item on that list. 1-2g protein/lb of bodyweight is necessary for you to maximize growth. Forgo everything but zinc and vitamin D, eat well, and you'll be fine. The others are helpful, but not essential.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215427)

http://prototypenutrition.com/ur-spray.html

http://prototypenutrition.com/products/7-spray.html

For reasons that arent important, I have ready access to both products. Dont know much about either but I do know PA is legit as fuck.

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216495)

cue the reefer madness-like fear mongering from “all natural” fetishizers

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216532)

2. two options: pharma grade drugs plus blood testing via anti aging clinics (they’re pervasive just google) or high quality ugl testosterone (incredibly cheap and easy to make by well run and respected labs) coupled with pharma grade hcg/adex. try steroidsourcetalk.net.

if you’re too lazy enough to educate yourself on risks/considerations/protocols/training/nutrition given the resources i’ve identified, you’re not ready to fuck with your endocrine system. but the effort is well worth it. these fucking idiots are using 19th century steam engines when turbocharged jet engines are around

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217062)

It’s a clear net positive.youll look like a god for 3 months and significantly better than baseline while you cycle off

(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220498)