Cradio & Weights timing

[makod]

My diet is sorted out. I am cutting. Heres my schedule. One of the members on here said my split was no good but i haven't been able to get a response yet so just wanted to get some feedback from experienced users.

Monday weights 3pm cardio medium intensity 8pm 40mins
Tuesday weights 3pm cardio medium intensity 8pm 40mins
Wednesday cardio 3 pm 40mins
Thursday weights 3pm cardio medium intensity 8pm 40mins
Friday legs no cardio
Saturday rest
Sunday rest or cardio only

Carb meals are at 10am 1pm and PWO

[FireGuy]

If you could arrange your cardio to 1st thing in the morning or right after working out it would be optimal but if your schedule does not allow that you can still get good results with your proposed set up.

[makod]

i would rather spend a night with DSM than do empty stomach cardio. j/k

[FireGuy]

i would rather spend a night with DSM than do empty stomach cardio. j/k

It's a pain in the ass but you get used to it and actually learn to like it. (morning cardio).

[makod]

is 140bpm-150bpm for 40 mins ok?

[FireGuy]

is 140bpm-150bpm for 40 mins ok?

Yep.

[energizer bunny]

Ive been doing a.m cardio 45 mins for the past 6 weeks on empty stomache and i actually enjoy it now...i keep my heart rate at between 115-135 BPM..

[makod]

what are your results

[energizer bunny]

Slowly but surely...im not taking any readings till after my 8 weeks with 3 weeks left...so wont no for sure...but ive been getting compliments witch is good..all my muscles have more definition....but ive been adjusting diet as i go along...so if yours is dialed in then youl prob see quiker results....im not taking any fat burn supps either..just diet and cardio.

im not totally fat but have a fair bit fat on chest and gut....which will obviously come off last..

[makod]

haha mate i got it in the same areas. lovehandles are starting to shrink now and ofcourse they will come last. I don't use fat burning supplements and i think im over the whole supplement market bar a few product such as protein, vitamin c when needed and bcaas when needed.

Its 8am in sydney im off to do empty stomach cardio. this is gonna burn.

[makod]

*ofcourse the chest and gut fat will come off last because thats the most embarrassing areas. thats the way life works i suppose.

Cardio was good this morning will definitely continue with this. In a few weeks would it be overkill if i did morning and pwo cardio?

[t-gunz]

what exercise dd you do ?

[makod]

40mins 140-150 bpm empty stomach cardio. FYI jamy puts me at 23% bf

[energizer bunny]

im doing cardio after weights aswell...30 mins.......for the last 2 weeks im going to add another low intensity session of 45 mins at night thatl be 3 a day....then im having a week off and a few nights out since i havent touched alchol since i started training hard again.....then new weight routine...and another 8 weeks solid..till i get the body i want..

[makod]

what your stats/goals

[energizer bunny]

my goal is to be able to see my abs....ideal bod would be male fitness model look....im 5.6...185lbs/84kg....Bf about 21%.... ive been down to 15% a few year ago when i was boxing training...but i really want ABS this time with as much muscle as pos LOL..(dont we all)

what about yourself??

[makod]

18yo 5'8' 80kg about 23%. Grown up fat because the way my family eats. Never had a problem with it, always gotten hot girls, but i really want be lean for my own confidence. I dont like going to the beach because it make me feel like shit. Im hoping to get close to abs by summer but just getting rid of my chest fat would be enough - thats the worst part of it all.

when you were at 15% were you far off abs? what was your weight?

[energizer bunny]

Yes....id say pretty far off...i didnt have love handles and not much chest fat...but still had a layer over my stomache....i dont remember the weight exactly 75kgish could of been a bit more or less.....this was in 2006..

getting the girls aint the problem for me either...i really just want to feel good about myself with my top off.....plus i love the dedication side of training....it keeps me off the drink and out of trouble..

[Klimax]

In order to "starting" see abs I think that 12% bf is required. I suggest not doing too much cardio. it will turn into catabolism and you'll start to hate your training.

[energizer bunny]

all my cardio is low intensity.....and i dont mind loseing sum muscle anyway.....im hopeing by next summer il be down to 12%......for those abs.

[eatrainrest]

all my cardio is low intensity.....and i dont mind loseing sum muscle anyway.....im hopeing by next summer il be down to 12%......for those abs.

try some HIIT PWO if you have a decent amount of carbs throughout the day.

[energizer bunny]

^^^^^^ill keep that in mind...im just tweaking diet and training as i progress...see what gives the best results...cheers.

[makod]

In order to "starting" see abs I think that 12% bf is required. I suggest not doing too much cardio. it will turn into catabolism and you'll start to hate your training.

Could you please post up how you would get lean without "doing much cardio". Does this mean i dont have to "diet much" aswell?

Eat - is 150g/day enough for HIIT PWO

Energizer - Your about right when you say you were 15% and 75kg. For me to loose 10% bf i need to drop 8kg fat Which would put me at 72kg and 12%. Unfortunately im going to loose some muscle and i can see myself being really skinny. Id rather be skinny and ripped than big and fat. Cant wait for next year to start bulking. With the knowledge i have gained on here i think i will be able to do a really good lean bulk. I never want to be fat again!

[energizer bunny]

yes being fat...is shit.......im taking it very slow because i like being the weight im at... just want to have a lower BF.....i seem to put muscle on easier than i lose fat......ive never tried doing a bulk.....dont know if i could eat loads of food.

[energizer bunny]

Wey not a clean bulk anyway......lol

[Klimax]

yes being fat...is shit.......im taking it very slow because i like being the weight im at... just want to have a lower BF.....i seem to put muscle on easier than i lose fat......ive never tried doing a bulk.....dont know if i could eat loads of food.

It's subjective, but a good bulk is more difficult than a cut.

[Klimax]

[QUOTE=makod;4785141]Could you please post up how you would get lean without "doing much cardio". Does this mean i dont have to "diet much" aswell?

If you do cardio you burn also muscles (less with low intensity). If you eat too less, you'll also loose too much muscles. You shouldn't loose more than a kg/week.

[energizer bunny]

It's subjective, but a good bulk is more difficult than a cut.

id have to agree...i eat pretty good now..i.e. good foods.....but having to consume over 3500 calories from good foods would be a strugle for me...id prob take alot of shakes which i know people frown upon....but il cross that bridge if and when i come to it...

[energizer bunny]

[QUOTE=Klimax;4785862]

Could you please post up how you would get lean without "doing much cardio". Does this mean i dont have to "diet much" aswell?

If you do cardio you burn also muscles (less with low intensity). If you eat too less, you'll also loose too much muscles. You shouldn't loose more than a kg/week.

yes but surely if your eating...rest...and training are good.... then fat loss without muscle loss is achievable??.....obviously the fat loss will take longer no??

[jwahoski]

40mins 140-150 bpm empty stomach cardio. FYI jamy puts me at 23% bf

Are you really empty or you adding about 20g of protein prior to morning empty cardio?

Also to the comment about having a hard time getting 3500 calories...I am right at 3270 calories (see my diet in the diet section) and it is very easy for me. It only has 1 shake in it PWO.

I am going to up my cardio to 2 times a day...just want to know about complete empty or doing 1 scoop of whey protein prior to a 45 min cardio.

After almost 1.5 weeks of working out and 1 week of good dieting, I noticed my love handles reducing pretty quickly.

[energizer bunny]

hey man.........i do cardio empty..part from multi-vit and pint of water.........if i had the money i would use BCAAs..

[Klimax]

[QUOTE=energizer bunny;4785868]

yes but surely if your eating...rest...and training are good.... then fat loss without muscle loss is achievable??.....obviously the fat loss will take longer no??

When you cut, you always loose a little lean mass, unless your bf is very high.
If you cut slowly, results are better and permanent. Try to eat 1000kcal/day. You'll loose weigth fast, but you'll look thin not ripped.

[makod]

jwhowski - empty stomch - only water.

Kimax your advice above is wrong. We have all posted up bad advice on this board at some point by mistake or true lack of knowledge but your advice is wrong. 1000 cal/day is starving yourself. ok you'll loose your muscle and fat mass. What happens when you up your calories?

[Klimax]

1000 kcal/day was sarcastic. What I mean is that your body would like to stay as it is. If you wanna change, it has not to notice it. So do it slowly and good.