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Originally Posted by maskedmelonpai
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I've made it up to about 21% body fat and gotta say, i am pretty fricken happy with my shape. would like to lose 5-10lb of muscle though. thought about implementing some length unfed cardio sessions in a protein deficit, but worried I might lose lower body mass and don't want that. mostly just want smaller shoulders, arms, chest. got a bit a imbalance between chest and back and it; combine with desk work assaultin my posture. thinking about tackling these separately. liek maybe first I work on the chest/arms by doing liek super high reps to exhaustion with insufficient protein and lotta stretching to break down and limber up my chest/shoulders/arms and THEN finish balancing it out by building up my back a bit with liek proper routine and okay good protein intake. any suggestions?
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Jump rope in between high rep/low weight sets of whatever. Just kee your heart rate up. Running sucks and is inefficient. You can also use a rowing machine; very efficient expenditure of calories and full body.
Don't focus on single muscle groups, it's ineffective. Target each group and mix in full body workouts like deadlifts/squats.
If you're looking to keep muscle on while losing fat, keep your protein intake to about 1g per lb of body weight (you definitely don't want a "protein deficit"...ever - you want an overall "calorie deficit"), keep your carbs low and focus on only healthy fats. Also, cut out any unnecessary sugars - alcohol, sweets, soda.
Also, no one here can tell you what's best for you. The best way to hit goals is to browse some real forums and educate yourself on weightlifting, weight loss ,and general nutrition. You need to know why you're doing certain excercises or eating/avoiding certain foods.