cardio delima

[steve0]

yes i know it the diet forum i also posted this in the workout forum...


alright i do cardio 2x a week for 30 mins in the morning on an empty tank, on the EFX cross trainer, im about 9-10% at the moment, im starting to notice muscle loss at this point most of you that know me know i eat clean, my diet is in check, i was thinking of droping 1 of the cardio sessions, and increasing my Saturday cardio by 15 mins makeing it an 45 min session or just doing 2 , 20 min sessions week, what do u think.

[1buffsob]

That's tough brother. I'm sure your diet is on point from your posts. hmmm...

If you're trying to cut to a lower bf%, a bit of muscle loss is pretty much a given if you're not running anabolics. I'd stick to 2 cardio sessions, I don't like the idea of one a week.

Would you consider posting your diet?

1buffsob

[steve0]

That's tough brother. I'm sure your diet is on point from your posts. hmmm...

If you're trying to cut to a lower bf%, a bit of muscle loss is pretty much a given if you're not running anabolics. I'd stick to 2 cardio sessions, I don't like the idea of one a week.

Would you consider posting your diet?

1buffsob

yeah no problem, are you sure i should at least cut the time down then the thing is i do cardio on wednesday and work legs on tuesday, working legs hard as hell basically counts as a cardio session in my book.

cardio only done on Wednesday/Saturday..



meal 1 - 12 egg whites 1/2 cup oats

workout----lift only

meal 2 - PWO-2 scoop Isopure whey 1 packet quick oats made with skim milk

meal 3 - 10 oz chicken or 8 oz sirloin with 1/2 cup brown rice

meal 4- 1 can tuna 1 scoop isopure whey/ 1 tbls flax

meal 5- 10 oz chciken 1 tbls flax

meal 6- 1 can tuna 1 scoop isopure whey/ a little natty pb

[1buffsob]

Diet looks good. The only thing I would do is replace the whey in meals 4 and 6 with whole protein sources. I find this helps to better minimize muscle loss, giving a more consistant stream of protein to your muscles.

Is it possible to move the cardio sessions farther 'away' from your leg day, giving you a little more time to heal before hitting it with cardio?

1buffsob

[steve0]

Diet looks good. The only thing I would do is replace the whey in meals 4 and 6 with whole protein sources. I find this helps to better minimize muscle loss, giving a more consistant stream of protein to your muscles.

Is it possible to move the cardio sessions farther 'away' from your leg day, giving you a little more time to heal before hitting it with cardio?

1buffsob

yes i could move legs to monday and chest to tuesday

[steve0]

bumped

[MatrixGuy]

What heart rate are you usually at bro?

[steve0]

What heart rate are you usually at bro?

125-135

[Superballer]

I was wondering how you know you are losing muscle.

Curious as I am also cutting and have been wondering what is the best way to monitor muscle loss. I monitor fat loss with the mirror.

[Superballer]

oh yeah.... how many posts you need to get a little title under your name???? haha

[steve0]

oh yeah.... how many posts you need to get a little title under your name???? haha

you need 3000 post, and i can notie that in loseing mucsle by standing in front of the mirror,,




i think i need to up my carbs

[RockyX]

That's tough, I don't exactly remember the science behind it, but I believe I read somewhere that it can take 15-20 mins just to enter into fat burning state...can anyone back me up on that? If that is the case then 2, 20 min sessions would be kinda pointless....I have known people to achieve good results w/o cardio...have you seen if you can still make progress w/o it...granted you won't see the fat come off at such a high rate, but I would think it would spare some muscle.

[naz-uk]

well you havent stated your intensity level during cardio which is a key point! how hard are you working? for fat burn should be 60-65% of mhr TOPS!! to avoid any possible extra muscle loss.

also to monitor muscle/fat loss can be done by keeping check of bodyweight and bodyfat % and simply filling in the gaps.

[1buffsob]

That's tough, I don't exactly remember the science behind it, but I believe I read somewhere that it can take 15-20 mins just to enter into fat burning state...can anyone back me up on that? If that is the case then 2, 20 min sessions would be kinda pointless....I have known people to achieve good results w/o cardio...have you seen if you can still make progress w/o it...granted you won't see the fat come off at such a high rate, but I would think it would spare some muscle.

Yes. Lipolysis typically takes around 15-20 minutes when doing low intensity cardio.

1buffsob

[1buffsob]

well you havent stated your intensity level during cardio which is a key point! how hard are you working? for fat burn should be 60-65% of mhr TOPS!! to avoid any possible extra muscle loss.

also to monitor muscle/fat loss can be done by keeping check of bodyweight and bodyfat % and simply filling in the gaps.

Refer to post #8 where Steveo gave his HR. He's early 20's, so his HR is right where it should be.

1buffsob

BTW, some people, myself included, are unable to get weekly bf% tests done. Mirror and the gym serve as the best substitute.

[CENADICT]

Yes. Lipolysis typically takes around 15-20 minutes when doing low intensity cardio.

1buffsob

so isnt it pointless to do this much for fat burning...??

[1buffsob]

so isnt it pointless to do this much for fat burning...??

Fat will not be directly burned per se, but calories are still expended and cardiovascular health will improve. No cardio is pointless, his just may not be very effective at cutting.

1buffsob

[novastepp]

steve0. what do you take pre/post workout and post/cardio?

[IronAdam]

Glutamine????

[steve0]

steve0. what do you take pre/post workout and post/cardio?

pre cardio---empty tank, sometimes i cant get to the gym in time because of work sometimes work starts at 5am so i'll just have some whey and fish caps,


post cardio- whey oats

[steve0]

guys sorry for not updateing this post i have upped my carbs in the diet and feeling better and looking fuller and im stronger, i dont really have to do that much cardio to get leaned out as long as my diet is clean.