Hey guys can someone help me out with a workout routine im 23 years old and i did weigh around 178lbs i was really muscular but i'm a model so i can't be really big currenly im in Tokyo and i was too big to fit the clothes when i got here so i've been running twice a day on the treadmill 2 one hour sessions once in the morning and once in the evening trying to burn off muscle well currenly im down to 165lbs and i can fit the clothes now but what i'm wanting help with is a workout routine that won't make me big i just want to be really lean and cut so i can still fit the clothes so anyone that can help me i would appriacate it so much Thanks guys!

Stay away from squats and leg work. Upper body, go to 30 reps, and not easy reps. Minimize the rest periods, and obviously, no I MEAN, NO junk food or wheat products. Eat the old-fashion Japanese menu of rice and fish.

I realize your situation and understand that your profession is very demanding of you physically and mentally.... but Joey, you are killing me....

Like Frank said, NO SQUATS and pretty much stay away from most compound lifts? No heavy stuff and go pretty high rep. You would do well to stick with machines predominantly. Keep up the cardio.... I guess I am not an expert in the reverse-muscle building process, but I am advising to do exactly what I presonally don't do?

What is your current diet like? You should keep your protein, carb and fat ratios to 70/10/20 at around 2000 calories or less depending on your metabolism.

Yay catabolsim.

just eat protein and veggies you'll stay small flat and weak, sounds like a lot of fun.

Jason. Tell us how you really feel. (;

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Originally posted by Jtheo:
just eat protein and veggies you'll stay small flat and weak, sounds like a lot of fun.

LOL!!!!!!!!! J SOUNDS JUST AS MOROSE AS I WAS READING THIS POST!!! LMAO!!!!

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Yay catabolsim.

Joey, this is about right. All you really have to do is eat less, workout more, maybe a lot more. The running and more running will do it, unless you're genetically blessed that any kind of muscle movement will create and build muscle. I have seen very few, VERY FEW big, muscular marathon runners.

Here we are busting every rescource in trying to preserve muscle and you're trying to lose it. That's what has this board with ????? all over the place.

You can do it several ways, but the bottomline is you need to eat less than you're burning.

If you don't workout at all is another route and only eat 6X or 6 times your body weight in calories.

Thanks for the help guys im currently down to 160lbs now so i will just slow down on my cardio now and just do upper body workout with high rep range