too much cardio?

[J-Dogg]

I'm asking this question here,because i've come to know the guys in the lounge and trust them more!

I'm 6'
222lbs
15%bf (outline of abs,mising bottom 2)
Training 12 years
Currently on
500mgs EQ/week
250mgs test e/week
50mgs t-bol daily
20mgs nova
2.5mgs letro (helps with bloat)

For my work outs right now, I'm doing weight training 6 days a week, about an hour each day. A major muscle group using H.I.T. and a smaller muscle group every other day also (Calves/Abs/Traps)

I do 30 minutes cardio in the morning. Running normally at 5.3MPH. Heart Rate about 155 burning approx 400 to 450 calories.

After my weight training, I'm running again, same as posted above.

So I'm doing a hour of cardio 6 days a week.

I'm anxious to trim down, and keep stacking on muscle. I've put on some good solid weight but don't want to burn any muscle.

I monitor my heart rate to keep it low enough to avoid burning muscle. But I am over cardio'ing it? I have a habit of getting into it really bad to see results fast.

Oh, diet:

3750 cals
About 250 carbs right now (Brown rice, whole wheat pasta, rye bread)
About 300 grams protein, mostly beef/pork/tuna
Low fat, steaks are lean and trimmed, some natty peanut butter.

Should I cut back the cardio? Or am I okay as long as I keep the HR in the 150's?

[FireGuy]

I dont hang in the lounge much but if you want my advice I would tell you that amount of cardio is NOT excessive for what your goals are and pretty much the amount I would suggest you do. With the amount of calories you are taking in and the compounds you are running muscle loss should not be a problem.

[ni4ni]

30 minutes several times a week is fine IMO.
Damn bro I do 1hr everytime I go

[J-Dogg]

30 minutes several times a week is fine IMO.
Damn bro I do 1hr everytime I go

I get bored man.

I have A.D.H.D like a mofo and my mind wanders. I like to do it in the morning, and I have a partner that runs after. So it's nice to talk with someone for the 2nd 30 minutes.

That's why I break it up.

The 30 minutes in the morning gets me going for the day.

[*RAGE*]

hey bro sorry for the long read but there is a lot of good information as far as your diet, cardio, and cutting.....I got this from probodybuilder.com......I hope this helps you.....

***Cardio***

-If you follow the Carb Cycling diet it is recommended that the bulk of your cardio come from high intensity interval cardio training.

-Begin with 20 minutes of interval training 5 days per week either first thing in the morning on an empty stomach or immediately after your weight training.

-Increase the amount of cardio done per session 5-10 minutes each week as needed. Try to keep your interval training at no more then 40 minutes per session. If you end up needing more cardio then this, simply perform the rest of your cardio in a straight low intensity fashion. Many of you will need to do this if not most. If you are over 20lbs away from contest weight you will need to do cardio 6-7 days per week from the start. Most will end up here anyway.

-For your interval training, split it into 2 minute blocks. 2 minutes at a low intensity followed by 2 minutes at a high intensity and repeat until you reach the desired amount of time.

-For interval cardio training, your heart rate should be at approximately 120-130 beats per minute during the low intensity portion and approximately 150-160 beats per minute during the high intensity portion.

-During times when you need to add in extra cardio that is low intensity only, keep your heart rate in the 120-130 beats per minute the entire time. You only do this if you have already completed your interval training for the day.

-If you follow the Low Carb diet it is recommended that you perform low intensity cardio only.

-Start with 40 minutes 5 days per week, performed first thing in the morning on an empty stomach or immediately after training. . If you are over 20lbs away from contest weight you will need to do cardio 6-7 days per week from the start. Most will end up here anyway.

- Increase the amount of cardio done per session 5-10 minutes each week as needed.

-For all of your cardio you are to keep your heart rate in the 120-130 beats per minute the entire time in each cardio session you do.

-If you reach the point where you need more then one cardio session per day, make sure each session is at least 20 minutes and no more then 60 minutes for the larger part of your diet. At some point some of you will end up needing to do more cardio then this with longer duration, but save this for a last resort.

***Types of Cardio***

It is recommended that you avoid running as much as possible, a light jog is fine, but hard running for many of you will burn up too much muscle tissue. Other then that, IT DOES NOT MATTER! Treadmills, elliptical machines, stair mills, stair steppers, recumbent bikes, all of these are fine.

***The Carb Cycle Diet***

*The following diet is used to manipulate nutrient intake, fluctuating between carb and fat intake. When we follow proper off-season diets it is important to keep the nutrient intake in proper alignment (See Nutrient Breakdown in any of the probodybuilding.com nutritional outlines) but for your purposes here, this is not the case. Your goal is now pure fat loss, while minimizing muscle tissue loss to the fullest extent. Muscle tissue loss will occur, but the goal is to keep this as minimal as possible.

***How to follow Carb Cycle Diet***

*Follow the diet in “RED” 4 days straight

*Follow the diet in “BLUE” 1 day after the 4 “RED” days

*Follow the diet in “GREEN” 2 days in a row after 1 day in “BLUE”

*Example of how this might look:

Mon: RED

Tues: RED

Wed: RED

Thurs: RED

Fri: BLUE

Sat: GREEN

Sun: GREEN

*By no means do you have to make the daily order the way it is laid out above. You could make your BLUE day Wed or you could make your GREEN days Thurs & Fri. You just need to make sure you keep the system flowing in the proper method as laid out above. Always complete 4 days straight of RED days, always complete two days straight of GREEN days and only one day of BLUE. However you do it, make is thorough throughout. Keep it the same the entire diet.

(1)KCL: 547, PT: 60, Carb: 54, Fat:3

Always before training


Meal 1:

-15 egg whites or liquid equivalent

-1 cup oatmeal

Meal 2:

(2)KCL: 415, PT: 50, Carb: 10, Fat: 14

Any time of day


-8oz chicken

-1 cup of green beans or asparagus

-1oz almonds or cashews

(3) KCL: 415, PT: 50, Carb: 10, Fat: 14

Any time of day


Meal 3:

-Same as meal 2

(4) KCL: 209. PT: 50, Carb: 0, Fat: 1

Any time of day


Meal 4:

-50g of whey isolate in water

Meal 5:

(5)KCL: 420, PT: 54, Carb: 41, fat 0

Always after training


-8oz chicken

-8oz of sweet potato

(6)KCL: 250, PT: 50, Carb: 5, Fat: 0

Always your last meal of the day


Meal 6:

-8oz chicken

-1 cup of green beans or asparagus

Daily Totals:

Calories (KCL): 2256

Protein (PT): 314

Carb: 120

Fat: 32

*Note: Diet makes an estimate for calories and carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. The diet also takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

(1)KCL:682, PT: 37.5, Carb:108, Fat: 6

Meal order is not of great importance on this day one exception


Meal 1:

(2)KCL: 618, PT:46, Carb: 90, Fat: 4

Meal order is not of great importance on this day one exception


--5 egg whites or liquid equivalent

-2 cup oatmeal

Meal 2:

-6 oz chicken

(3)KCL:682, PT: 37.5, Carb:108, Fat: 6

Meal order is not of great importance on this day one exception


-2cups of rice

Meal 3:

-Same as meal 1

(4)KCL: 618, PT:46, Carb: 90, Fat: 4

Meal order is not of great importance on this day one exception




Meal 4:

-Same as meal 2

(5)KCL: 486, PT: 36, Carb: 72, fat 0

Meal order is not of great importance on this day one exception


Meal 5:

--6oz chicken

-12oz of sweet potato

(6)KCL: 509, PT:35, Carb:54, Fat: 4

Always the last meal of the day


Meal 6:

-25g of whey isolate in water

-1 cup of oatmeal

Daily Totals:

Calories (KCL): 3595

Protein (PT): 238

Carb: 522

Fat: 24

*Note: The diet takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

(1)KCL: 441, PT: 44, Carb: 5, Fat: 25

Meal order is not important


Meal 1:

-5 Whole Eggs

-4 Egg whites

(2)KCL: 568, PT: 60, Carb: 10, Fat: 28

Meal order is not important


Meal 2:

-8oz Chicken

-1/4 cup almonds or cashews

(3)KCL: 349, PT:56, Carb: 4, Fat: 13

Meal order is not important


Meal 3:

-50g whey isolate in water

-1&1/2 tbsp Natural peanut butter

(4)KCL: 418, PT: 48, Carbs: 2, Fat: 24

Meal order is not important


Meal 4:

-6oz Salmon

-1 cup green beans or asparagus

(5)KCL: 349, PT:56, Carb: 2, Fat: 15

Meal order is not important


Meal 5:

-Same as meal 3

(6)KCL: 568, PT: 60, Carb: 10, Fat: 28

Meal order is not important


Meal 6:

-Same as meal 2

Daily Totals:

Calories (KCL): 2693

Protein (PT): 324

Carb: 31

Fat: 135

*Note: Diet makes an estimate for calories and carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. The diet also takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

***Notes on diet***

If you train first thing in the morning, do not do so before eating your first meal of the day

There is not a post workout shake in your diet at this point. You will simply follow the plan as laid out

Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points above, however, the specific layout of the meal plan is not set in stone…make it fit your routine as best as possible.



You should never eat a meal prior to doing your cardio. Cardio should always be done on an empty stomach for maximum benefit. See cardio section for appropriate protocol.

Follow the diet as closely as possible and you’ll see maximum results. As always, everyone responds differently to an extent. There are general rules that apply to all, but it is highly recommended that you enlist the advice of an approved probodybuilding.com trainer.


***Notes on Food Types***

Eggs: eggs are one of the best sources of protein you can take in. With all foods, no matter how much protein the food has, the body can only actually use and process a limited amount from each food. Eggs however rank higher than almost any food we can ingest and process almost the entire amount of protein from the food. *****-3 eggs have even more benefit for the bodybuilder as well as for general healthy overall. *****-3 eggs have *****-3 fats in them, a huge building block to a well tuned physique; as well as an added bonus in helping to control cholesterol. If you can’t find *****-3 eggs, which should be very rare, regular eggs will work fine.

Whey Protein: There are a million brands and types of whey proteins on the market today and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder with no sugar is what you want.

Choose a protein powder that is not full of saturated fat.



Choose a protein powder that is not high in cholesterol.



Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.


Peanut Butter: use only natural peanut butter. Your peanut butters ingredient list should read, “Peanuts and salt” that’s it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp.

Chicken: make chicken breast your primary source of chicken. High in protein, low in unhealthy fats, a perfect bodybuilding food.

Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumption…there is no benefit for these in your diet at this stage. Canned, fresh or frozen is fine.

Fish: you can substitute fish for your chicken meals, such as flounder, tuna or tilapia.

Turkey: choose the white meat

Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

Sweet Potatoes: choose fresh, not canned.

Oatmeal: DO NOT use packet oatmeal. Regular instant or old fashioned is what you need to use.

Almonds and/or Cashews: highly recommended you choose “Raw” not roasted. If you have to use roasted do not use honey roasted or any other variation.

***Measuring Food***

Meats: measured raw, NOT cooked

Rice: measured cooked, NOT raw

Oats: measured raw, NOT cooked

Nuts, peanut butter: simply measured in a cup or tablespoon

***Cheat Meals***

For most, one cheat meal per week is acceptable and recommended, however you should follow your diet perfectly without the cheat meal for 2-3wks before having your first cheat meal. Once you reach the 2-3wk mark, a cheat meal will greatly aid in revving up your metabolism even more. One meal, 1x per wk, last meal of the day. Do not have the cheat meal on your high carb or lowest carb day.

Most all of you will need to eliminate the cheat meal at 3-4wks out, some will need to do so even sooner. It is highly recommended that you enlist the advice of an approved probodybuilding.com trainer.

***Foods to be Avoided***

-If it’s not listed in the meal plan, then you don’t eat it; it’s that simple.

***Acceptable Condiments***

Mustard: calorie free, eat all you want

Vinegar:

Any spice such as pepper, garlic powder, onion powder, oregano, etc.

Low carb Ketchup: Ketchup itself has not place in your diet, but a little low carb ketchup which has 1g of sugar per serving will be acceptable up until around the 4wk out mark

Low Carb Buffalo Sauce: this can be a great addition to your chicken, a low carb buffalo sauce should have no sugar added and only 1 carb per serving. And will be acceptable till around the 4wk out mark

***Condiments or Additives to be Avoided***

-Any condiment not listed in the “Acceptable Condiment” list.

***Supplements*** (You are strongly urged at this stage to use all of the following supplements.)

******-3 Fish Oil: 3000mg every day, split into 3 doses, taken with food

*Coral Calcium: 100mg-1500mg every day, taken with food

*Potassium: 99mg every day, taken with food

*Juice Plus+: 2 garden blend in the morning, 2 orchard blend at night, both taken with food

******-3 Fish Oil: an unsaturated fatty acid essential for good health.

-Benefits: reduce risk of coronary heart disease, increase blood circulation, therefore decreasing circulatory problems.

-Reduce blood pressure

-Reduce blood triglyceride levels therefore reducing heart attack risk

-Reduce flair up of arthritis or its onset

-Improve cholesterol levels

-Stronger immune system

-Works as an anti-inflammatory

* Coral Calcium: a very important mineral for your overall health.

-Keeps bones strong and healthy

-Helps maintain good oral health (teeth)

-Aides in muscular contraction

-Deficiency can lead to blood clotting, rickets and osteoporosis



* Potassium: Important mineral for electrolyte balance in the body. Granted, the green vegetables you are eating in your diet provide potassium, as well as the Juice Plus+ that is strongly recommended, however, it is easy to fall below what your body adequately needs due to the hard training. Potassium deficiency coupled with hard training can often lead to some serious muscle cramping.

-Maintain electrolyte balance

-Decrease risk of hypertension

* Juice Plus+: is whole food based nutrition, including juice powder concentrates from 17 different fruits, vegetables and grains. Each ingredient is specially selected to provide a broad range of nutritional benefits. As a physique athlete it is easy to not get as many of the nutrients you need from fruits and vegetables; Juice Plus+ will take care of this completely.

- Juice Plus delivers key phytonutrients that are absorbed by the body

- Reduces markers of oxidative stress.

- Positively impacts several key indicators of cardiovascular wellness.

- Helps support a healthy immune system and protect DNA.

*Cannot be bought in stores: to order Juice Plus+ go to: https://www.juiceplus.com/nsa/pages/...a?site=je86726




*You can take other supplements if you like, but you must stay away from anything that has added sugar in it. A lot of supplements do, and as someone looking to build a great body, sugar is one of the number one enemies. That said, the supplements above, along with the diet you’ll be following is all you really need to get the job done. What’s more, you’ll be keeping your pocket book fuller if you spend less on supplements and rely on food as the bulk of your daily intake.

***Final Notes on Carb Cycling Diet***

As you get closer to your show, you may indeed need to drop your overall carb intake down. Most of you at the 4wk out mark will need to take the high carb day and cut the amount of carbs in half; some will need to do this even sooner then that.

As you approach the 2wk out mark, most of you will need to adjust the diet dramatically. At this point adjust your diet to 6 meals per day, 50g of protein per meal from the same sources of foods. Keep your carb intake the same each day, 25g of carbs per meal the first 4 meals of the day while eliminating carbs completely from the last two meals. Some of you will need to start this process at approximately the 6wk out mark.



***Your Final Week***

(Most shows are on Saturdays, we will base it on that)

*You will begin your carb up on Thursday; this means you have not had any carbs in your diet since at least the previous Sunday; for some slightly longer.

-Thursday: 25g of protein in each meal along with 50g of carbs in each meal.

-Friday: 25g of protein in each meal along with 50g of carbs in each meal, bump it up to close to 100g the last meal of the day.

-Saturday: Show Date

-Breakfast: 35g of protein, 50g of carbs. Approximately 6a.m. for a 10a.m. prejudging.

-Approximately 60-90 minutes before prejudging, only if needed, consume 35g-45g of fast acting carbs, pure sugar form.

-Post prejudging meal: 25g-35g of protein, 15g of fat, 25g of carbs

-Pre-Night Show Meal: 25g of protein, 25g of carbs.

-Approximately 60-90 minutes before the night show, only if it has been at least 2-3 hours since your Pre-Night Show meal, consume 35g-45 of fast acting carbs, pure sugar form.

*Water Intake: you will begin cutting water out on Thursday for a Saturday morning prejudging.

-Thursday: take in no more then ½ gallon of water (32oz) spread it out evenly throughout the day.

-Friday: 24oz of water spread out evenly over the course of the day, stopping all water intake by approximately 6p.m.-7p.m.

-Saturday: no water until after prejudging. A couple ounces with your post prejudging meal is fine, just a couple but you will look even better for the night show if you were to choose coffee, approximately 4-5oz.

-After your post prejudging meal you will look much better if you continue to hold back on your water intake. Many choose not to do so since it is prejudging that matters more then anything else. But many desire to give their best performance at the night show as possible, in this case waiting till you have completed the night time round is the best approach. You’ve made it this long, at probodybuilding.com we say, “why not finish with a bang!”

-Post Night Show Meal: enjoy some junk, eat up, whatever you like. You’ve earned it!!!

***Carb Sources to Choose From for Carb Up***

Oatmeal

Rice

Sweet Potatoes

Grits

-There are other foods you can choose to use, but these are your best option and at probodybuilding.com we are only giving you your best options.

-To make the most of your carb up, even though it is tedious, for maximum results choose only one food from the list and use that food as your only source of carbs during your carb up. Your body will react much better.

-All the foods on the list are good choices, some will react better to certain ones on the list; most will do best picking either sweet potatoes or Oatmeal.

[FireGuy]

He is at 15% bodyfat and comsuming nearly 4000 calories a day and wants to get cut. He can do more than 30 minutes a day without cutting muscle, which is his concern.

[T-MOS]

your cardio is fine. you can do cardio several times a day if you need to burn more fat, the idea is NOT to do more than 45-60 minutes at your target heart rate in one session, that is when you start to get into burning muscle and not fat.

Oh and the lounge rats hang out in the other forums too, they just whore it up in the lounge for some fun

[J-Dogg]

Good info guys, thanks, appricate the quick responses.

Off to run now then I guess. Will bump up to 40 minutes this week.

[RuhlFreak55]

He is at 15% bodyfat and comsuming nearly 4000 calories a day and wants to get cut. He can do more than 30 minutes a day without cutting muscle, which is his concern.

EXACTLY


and wtf was all that you posted prone?

[*RAGE*]

EXACTLY


and wtf was all that you posted prone?

let see if i read it right???????????????????

it is different ideas on cardio and diet to lose BF%!!!!!!!!!!!!!!!!!!!!!!!!!!

granted it is a lot of information but also it has several good ideas!!!!!!!!!!!

Next question?????????????????????

[ni4ni]

please don't inrerrupt-i'm still reading rages post

[*RAGE*]

please don't inrerrupt-i'm still reading rages post

Ok am sorry.....lol

I just wanted to be smart once in my life owell

[J-Dogg]

You guys think a HR of 150ish is too high also?

220-28=192 max

It would be about 80% of my max.

Should I back off to the 130's? get in the 60/70% of max?

I just feel like I'm not doing anything at the 130's.

[FireGuy]

I prefer 120-130 myself, cardio is not supposed to be hard work guys.

[british bulldog 1]

130 isnt enough bro 150 is cool

[RuhlFreak55]

130 isnt enough bro 150 is cool

are you high??

I prefer 120-130 myself, cardio is not supposed to be hard work guys.

i keep mine around 135.....except on my HIT sessions...but yea...not supposed to be hard work...just boring work

[T_Own]

Ok am sorry.....lol

I just wanted to be smart once in my life owell

holy wall of text. i broke my mouse wheel trying to scroll through that!

[FireGuy]

130 isnt enough bro 150 is cool

You have started numerous threads asking very basic conditioning and cardio questions over the last couple months and now giving terrible advice. Go back and read the threads you have started and try to absorb what people have been telling you.

[*RAGE*]

holy wall of text. i broke my mouse wheel trying to scroll through that!

sorry bro.....

[higherdesire]

I agree that 150ish is too high at that volume especially to be optimal. I would back off a little and keep it definately under 45 minutes per session for sure (since you like to get carried away). Should be good to go bro.

[higherdesire]

oh and Prone, dude STFU already!

j/k bro! XOXOX

[T_Own]

sorry bro.....

its cool. maybe if it were relevant to me i would have read it all.

[Matt]

Cardio is for girls and fat people.

If you want to lose some body fat then sex 15 times a day is best...

[ni4ni]

Cardio is for girls and fat people.

If you want to lose some body fat then sex 15 times a day is best...

or slapping ur pud 30x/day will do the same

[*RAGE*]

Cardio is for girls and fat people.

If you want to lose some body fat then sex 15 times a day is best...

Mad does this work if you are having sex with yourself? if so I am skinny as fuvk......

Mad way of lossing BF is looking for something shinny