Help on Diet and cardio

**Tonka8** · 07-25-2013, 10:41 AM

Hi just wondering what form of cardio is best to help strip weight/fat and for how long etc
And what food in diet is best to help?

**austinite** · 07-25-2013, 10:48 AM

Well, Tonka, that really depends on how much food you're eating. You're pretty much in control of both; your intake and your expenditure. Make sense?

**Tonka8** · 07-25-2013, 11:10 AM

I'm not eating that much I don't think tbh ... 50g of each Cous Cous,chicken and veg 5 meals plus oats for breakfast

**Brazensol** · 07-25-2013, 11:15 AM

Is that 50 grams of each for the whole day (which is very low) or 750 grams for the day (which is very high)??? What are your macros?

For cardio HIIT is probably going to be fastest for leaning out.

**Back In Black** · 07-25-2013, 11:32 AM

What are your stats too

Age
Height
Weight
Bodyfat %

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**--->>405<<---** · 07-25-2013, 11:59 AM

Originally Posted by Tonka8

Hi just wondering what form of cardio is best to help strip weight/fat and for how long etc
And what food in diet is best to help?

IMO the best cardio to lose fat is the kind u will actually do!

**Tonka8** · 07-25-2013, 12:03 PM

That is ...
100g of oats with water for breakfast
50g Cous Cous
50g chicken
50g mix veg
X 5meals
Plus my 2 shakes

**Tonka8** · 07-25-2013, 12:05 PM

Age 27
Hight 5"8
Weight 15st
Body fat 23%

**Back In Black** · 07-25-2013, 12:09 PM

Originally Posted by Tonka8

That is ...
100g of oats with water for breakfast
50g Cous Cous
50g chicken
50g mix veg
X 5meals
Plus my 2 shakes

That's it, no other sources of food?

What are the calories and macros's for your daily total?

**Tonka8** · 07-25-2013, 02:20 PM

Some chocolate just to bring me back up lol ...

**austinite** · 07-25-2013, 02:23 PM

Originally Posted by Tonka8

Some chocolate just to bring me back up lol ...

Tonka. If there is some verbiage you're not understand, please ask. Everyone here learned one way or another.

Macronutrients are your Proteins, Carbs and Fats that you eat.

Do you know how many grams of each you consume daily? Do you know how many calories you eat in a day?

**Tonka8** · 07-25-2013, 02:25 PM

Sorry the not all the message wasn't showing But i see it all now ..
The food I'm on now I haven't done the macros if im honest

**austinite** · 07-25-2013, 02:28 PM

Originally Posted by Tonka8

Sorry the not all the message wasn't showing But i see it all now ..
The food I'm on now I haven't done the macros if im honest

ok. No problem. So that is what you need to do. basically look at the packaging or use an online macro calculator to get these numbers for everything you eat. Then you can add them up and get your total daily macros. This is an important step as you will need to start eating them in ratios that will maximize on your goals. And that's what the guys here need to start critiquing and tweaking.

**Tonka8** · 07-25-2013, 02:41 PM

Cool thankyou ill do that tomorrow morning thanks again

)

**Back In Black** · 07-25-2013, 02:43 PM

And work them out based on the uncooked weights of your food.

**Brazensol** · 07-25-2013, 05:49 PM

Originally Posted by --->>405<<---

IMO the best cardio to lose fat is the kind u will actually do!

That is a most excellent point!

**Tonka8** · 07-26-2013, 01:02 AM

what is IMO?

**Tonka8** · 07-26-2013, 02:18 AM

so ive just work out my macro and kcals ...this splits over my breakfast and 5 small meals and 2 shakes ?

protein 160.75G
carbs 171.25G
fats 20.9G
kcals 1,477.5

**Back In Black** · 07-26-2013, 03:48 AM

Originally Posted by Tonka8

so ive just work out my macro and kcals ...this splits over my breakfast and 5 small meals and 2 shakes ?

protein 160.75G
carbs 171.25G
fats 20.9G
kcals 1,477.5

Yep, my 3 year old definitely eats more than that.

What is your lifting and cardio schedule?

**Tonka8** · 07-26-2013, 04:21 AM

oh right i thought this would help loose my fat and weight i dont need ... ive just starting eating right and little as you can see i try and do about 20 min cross trainer after my weight session and i do...
monday chest,tris and abs
tuesday shoulders and bis
wednesday back and abs
thursday legs and calfs

**Back In Black** · 07-26-2013, 04:46 AM

Originally Posted by Tonka8

oh right i thought this would help loose my fat and weight i dont need ... ive just starting eating right and little as you can see i try and do about 20 min cross trainer after my weight session and i do...
monday chest,tris and abs
tuesday shoulders and bis
wednesday back and abs
thursday legs and calfs

Firstly, diet. Aim for this

Protein 210g
Carbs 250g
Fats 50g

Do you have to workout 4 days in a row?

What is 'try and do about 20 min'? You need to actually do 40 mins.

**Tonka8** · 07-26-2013, 07:07 AM

No I don't have to do four straight and with cardio a lot have always said high intense 20 mins is best but I dunno

**Back In Black** · 07-26-2013, 07:35 AM

Then do mon, tue, thu and fri.

20mins HIIT followed by 20 mins of moderate intensity or just do 40 minutes of whatever. Just burn some calories.

**Tonka8** · 07-26-2013, 10:35 AM

May I ask why those days just enquiring that's all and what's the difference from doing those to 4 straight..?

**Back In Black** · 07-26-2013, 10:39 AM

Originally Posted by Tonka8

May I ask why those days just enquiring that's all and what's the difference from doing those to 4 straight..?

You'll have more energy. 4 days straight, if you are truly training hard, will severely tax you. Feel free to utilise the weekends if you wish. I wouldn't train chest and shoulders the day after each other either. Or bi's and back.

Here is my 4 day split

Delts and triceps
Rest
Quads and hams
Chest, abs and calves
Rest
Back & biceps
Rest

**Tonka8** · 07-26-2013, 11:05 AM

Cool thankyou may try your way but reason I do 4 straight it's just easier for me like...

**energizer bunny** · 07-26-2013, 11:40 AM

Originally Posted by Tonka8

oh right i thought this would help loose my fat and weight i dont need ... ive just starting eating right and little as you can see i try and do about 20 min cross trainer after my weight session and i do...
monday chest,tris and abs
tuesday shoulders and bis
wednesday back and abs
thursday legs and calfs

man that set up is awful..........if you have to train 4 consecutive days then try something like this

try and have at least a days rest between back and legs

Legs
chest,tris
back,bis
shoulders,traps

BIBs way is much better though.

**Tonka8** · 07-26-2013, 12:12 PM

Knock me while I'm down will you lol
But nah thanks ill have to work something out as everyone as different idea and methods.

**energizer bunny** · 07-26-2013, 12:30 PM

Originally Posted by Tonka8

Knock me while I'm down will you lol
But nah thanks ill have to work something out as everyone as different idea and methods.

not trying to knock you down mate lol..........

you obviously want the best from your training, right?

then definitely look in the training section and have a good read mate. lots of methods and ideas that work mate.....though the set up of your routine really doesn't work lol...legs are the most important body part IMO, they are what carries the rest of you so train them when you are fresh off the wknd.........keep shoulders and chest apart if you can in a set up like yours as these hit the same muscle groups and you will not be able to get the most from your training.....also try and keep back and legs apart.

better yet ill get you a link to a good routine.

**energizer bunny** · 07-26-2013, 12:32 PM

http://forums.steroid.com/lifting-te...y-routine.html

this may interest you mate.

**Brazensol** · 07-26-2013, 03:10 PM

Getting proper rest and recovery is a key part in this game. I also do a four day split Monday, Tuesday, Thursday, Friday (or Saturday). Four days in a row would have me not giving my best effort by the 3rd day most likely and definately not by the 4th day. But maybe you have more energy than me!

**Tonka8** · 07-26-2013, 03:49 PM

Thankyou for all your input ive deffo gotta change few things and read up on different way etc i know i need to drop some weight but need to come up with good ways too doing so as i hate cardio work lol

**Brazensol** · 07-26-2013, 05:12 PM

Originally Posted by Tonka8

Thankyou for all your input ive deffo gotta change few things and read up on different way etc i know i need to drop some weight but need to come up with good ways too doing so as i hate cardio work lol

I used to feel that way about cardio too. Now I look forward to it every morning and hate when I can't do it.

**Tonka8** · 07-27-2013, 02:03 AM

serious ?
how did you change it then tell me" tell me"

**Brazensol** · 07-27-2013, 01:48 PM

Originally Posted by Tonka8

serious ?
how did you change it then tell me" tell me"

Serious! As for why my attitude changed I can't really help you much there. I guess just because I wanted it to change...

I had an intense leg workout yesterday, while there I dropped a 5# plate on my toe and now it's all purple and sore and (don't tell anyone) I drank a bit too much last night and stayed up way too late and ended up with a "small" hangover this morning. I still put in 8.5 miles. I just couldn't not go!

**Tonka8** · 07-27-2013, 02:28 PM

Haha fair play to you

I dunno it's so hard I really want it but my head hates cardio lol

**Giggle** · 07-27-2013, 08:04 PM

You know what I do, Tonka? I reward myself with some really strong coffee as soon as cardio is over.
Or whatever floats your boat.

**Brazensol** · 07-27-2013, 08:33 PM

Originally Posted by Tonka8

Haha fair play to you

I dunno it's so hard I really want it but my head hates cardio lol

No problem! Ignore your head and just do it! Hardest caradio day for me is the day after leg workout so I just ignore my legs and do it anyway. Never mind that they feel like lumps of concrete. Once you convince yourself to do it you will find a way to get it done. Right now it sounds like you are better at talking yourself out of it instead of into it!