New at this...

[90stang]

Hi Every One! Let start with saying I'm 38 5'9" 200 lbs with 20% fat looking in to burning the fat cuz I'm really looking in to my first cycle of test and I've been told I need to bring my bf dwn so I'm in need of ppl in put.. I do a lot of cardiovascular and then I lift.. All the in put needed thanks

[tarmyg]

Create a diet plan and post it here for feedback. Check out the stickies in this forum for very helpful advice.

[hellomycognomen]

If you want to do both, lift and cardio, in the same session, lift FIRST, then cardio.

If you do cardio first it will compromise your energy to lift maximally, whether you "feel" any difference or not, your body will know the difference.

Best way to lower bf% is a good diet and strength training program. Cardio IMO is unnecessary. If you are doing cardio to burn off extra calories do HIIT instead.

Low intensity long duration cardio IMO is only good for health reasons or for fun, thats about it. And even then 30min would be good enough, the long 1-2 hour sessions are a waste of time and will only lead to injury.

[jay94]

Personally, I never did any cardio for a while and still dropped fat. I was burning a lot of calories simply by lifting weights with lots of series, lots of repetitions and little to no rest. My diet was also on point.

Now I'm doing cardio but like person above me said, it's high-intensity, short-duration (no more than 30min) cardio. Doing a lot of cardio is only good to improve your cardiovascular endurance, not for dropping fat.

[Times Roman]

PM me and i'll send you my macro calculator. tracks what you eat on the fly. calculates your TDEE, how many grams of protein you need to eat daily, and pretty much does everything except drive you to the grocery store and shove the food in your mouth.........

---Roman