Contest Prep Questions asked and Answered: Narkissos

[AandF6969]

Guys -

A couple questions... I started doing HIIT 3x a week, and steady state cardio 3x/week in the morning on an empty stomach. HIIT is usually 6-8 intervals of 30 second sprints, followed by 2-3 minutes walking. Usually lasts less than a half an hour. Is this too short?

Steady state cardio is 45 minutes on the treadmill or bike, at 150bpm.

I can tell results are happening but I don't know if there's a quicker way without losing more muscle. I'm 3 1/2 weeks out and I have about 10 lbs to lose, plus water.

Diet looks like this

6 meals per day
240g protein divided evenly
30g fat (6 in the morning with egg, 14 from PB later, and 10 from flax at night)
90g carbs (30 in the morning, 40 PWO, 30 PPWO)

Is it bad at this late phase to be eating 10g fat from flax at night? I usually have it with 40g protein from casein. I'll have pictures up in a couple days. Posing is getting better.

Thanks

[Narkissos]

Guys -

A couple questions... I started doing HIIT 3x a week, and steady state cardio 3x/week in the morning on an empty stomach. HIIT is usually 6-8 intervals of 30 second sprints, followed by 2-3 minutes walking. Usually lasts less than a half an hour. Is this too short?

If you're getting results... maybe not.

I, however, keep cardio around 45 minutes regardless.

This is... regardless of the style of cardio being executed.

Personally i use a MMIIT style (mixed/moderate intensity intervals).

I have the 45-minute duration in mind... and i go all out, followed by a maintenance speed to catch my breath... then a moderate intensity.. followed by high.. then low.. etc.

I think duration and intensity are both important... Many sacrifice one for the other.

But... putting it in relative terms, you wouldn't make that choice in a weight-training session would you?

...Even if it was volume-mediated.

Steady state cardio is 45 minutes on the treadmill or bike, at 150bpm.

I can tell results are happening but I don't know if there's a quicker way without losing more muscle. I'm 3 1/2 weeks out and I have about 10 lbs to lose, plus water.

Well... there's always a way.

Don't fixate on muscle loss.

As long as you're doing the right things diet-wise, you're somewhat safe in that regard.

w/ 3 & 1/2 weeks to go.. If you're behind, you'll need to take risks.

A pwo cardio session or two could plausibly benefit you.

It'd help to have another pair of eyes look you over before you try anything drastic though.

Diet looks like this

6 meals per day
240g protein divided evenly
30g fat (6 in the morning with egg, 14 from PB later, and 10 from flax at night)
90g carbs (30 in the morning, 40 PWO, 30 PPWO)

Is it bad at this late phase to be eating 10g fat from flax at night? I usually have it with 40g protein from casein. I'll have pictures up in a couple days. Posing is getting better.

Thanks

If you're still losing fat, nope.. don't change a thing.

Your carbs are low.. Your protein is high... your fat is moderate.

I think you're on the right track.

-CNS