During the set weight do not limit yourself in meat, fish, and other foods that are a source of protein. During this period, shows the use of protein shakes that contain a large amount of protein - a building material for your muscles. Training should take place within two to three hours, with the need to train day after day. Each training day you will be trained by one large and one small muscle group - that you avoid overtraining. Use medium and heavy weight, keeping the gap between the approaches to one-half minutes, and between exercises - up to two minutes, inclusive.
To reset the maximum excess weight gained during bulking, trim your diet in proteins, giving up meat and protein shakes. You can leave the fish, taking her to eat no more than three or four times a week. Change your workout. Now they must begin and end with aerobic exercise at the gym, such as bicycle and treadmill. Change is also a technique exercises - now make optimal use of medium and light weights with lots of reps and approaches. Perform the same exercise as before, but with the above recommendations.
If you still have time and energy, you can sign up for fitness classes, aerobics or steppe. This will allow you to maximize the rate of discharge of fat mass and improve relief.