Anyone who is cutting read........

[The Shadow]

A general comment on all the blogging going on.

I see a LOT of cardio being done(LOL - waiting for sassy).

...while I realize that some cardio might be a "must" for some individuals, I see a lot of overkill, at least imo.


SO my question is this:


For you ladies that are doing more than 40 or so minuts 3x per week - explain the reasons for that level of cardio.

I have a question that I want to ask you guys.

 

[The Shadow]

lol



16 look-ats....



No one is cutting anymore


LOL

 

[jenscats5]

I didn't think you were talking to me & you know why I'm running anyways.....

 

[The Shadow]

I didn't think you were talking to me & you know why I'm running anyways.....

Yep..you I understand


Hehehehe

 

[mermaid]

OK, I'll be brave enough to answer:

So as I am planning on

~20-30 mins AM cardio (step circuits, soft sand walking, incline treadmill) 3x per week

PLUS

~20-30 mins post weights cardio (steady state treadmill or bike) 2-3x per week

I would be doing too much?

I thought it would help me to lose body fat much more quickly.

 

[jenscats5]

Yep..you I understand


Hehehehe

That's even possible??

 

[The Shadow]

OK, I'll be brave enough to answer:

So as I am planning on

~20-30 mins AM cardio (step circuits, soft sand walking, incline treadmill) 3x per week

PLUS

~20-30 mins post weights cardio (steady state treadmill or bike) 2-3x per week

I would be doing too much?

I thought it would help me to lose body fat much more quickly.

Great job for answering OH BRAVE ONE.


How many cals you putting down daily??

 

[mermaid]

Great job for answering OH BRAVE ONE.


How many cals you putting down daily??

LOL.

1500-1600 per day 40:30:30

5'5" 160 pounds 26.5% BF

 

[The Shadow]

LOL.

1500-1600 per day 40:30:30

5'5" 160 pounds 26.5% BF

good deal.......I want to wait for a couple more posters.....thanks for posting

 

[superqt4u2nv]

It is what works for me. I hate cardio with a passion if I thought I could get away with less I would be doing less but to simply maintain I do 30-40 minutes a week 4 times a week. Cutting for me is a whole other animal and I am more "enhanced" than most of the regular posters so lose of muscle is not a concern.

 

[Sassy69]

LOL -- I also hate cardio and tend to only do craploads when I'm approaching contest prep. I generally do 30-45 min until I cant' stand it any more -- probably 4-5 x/week. My goals are a little different these days as well - I'm looking to lose some mass - bodyfat as well as muscle, cals around 17-1800, probably 50:25:25.

 

[The Shadow]

It is what works for me. I hate cardio with a passion if I thought I could get away with less I would be doing less but to simply maintain I do 30-40 minutes a week 4 times a week. Cutting for me is a whole other animal and I am more "enhanced" than most of the regular posters so lose of muscle is not a concern.

Arent you generating about a DAILY deficit of 1500 or so cals??

 

[Roonytunes]

I'm cutting and I am striving for about 5 days of 35-45 mins cardio. For me, it's because I'm stuck with thick estrogenic type fat deposits in my lower body and I'm working on body recomposition. I am now eating anywhere between 1300-1550 cals with about a 40/30/30 ratio.

 

[superqt4u2nv]

Arent you generating about a DAILY deficit of 1500 or so cals??

According to fitday yes but not sure how accurate that is.

 

[florencia]

I am doing HITT 3 X a week 20/30 minute warm up jog at 6minute/k, or 10k/hr..same thing really..
Which is a jog...for any runner it would be crawling...LOL..
I do it at the park which has a slight hilly terrain, watch measures ascent 60 m.
So I jog then either do Frog leaps for 50 meters, keeping arms crossed on chest, so I will not get a swing from them.
Recover for 45 secs, and do it again.
For 20/25 minutes if I can still breathe.

Another day is 20 minute jog, and climb stairs

which are 6 sets, (if you can see the stairs there are 4 of the around the water) first round is 1 step at a time, second round is 2 steps at a time third round is 3 steps a a time...I can almost faint...then I do jog back 15 minutes, and do 6 rounds 100 mts.(open stride) to cool down and not have any lactic acid build up.

Third day I do HITT I jog the 20 minute warm up, amd do 6 or 7 sprints for 30 secs, and recover 45.

I have done ocasional 5k walk in park, just not in the mood to stay home or had one pm elliptical session that lasted 20 minutes...Those were done more for sanity than cutting.
I did go out for a 7.5 run for me! Jog for BF last week and was having the hardest time with self esteem, and breathing LMAO.
I did golf Friday and had another golf game week before that.

So what do you think?

39.10 years old
I am 5'4 measured last week.
120 lbs.
BF measured with tanita 17%
Wanted to die...
Cals 1300 40/30/30 Most of the time

As you know I do not plan on competing, I compete every day with myself and my mirror.
Vain I know...VERY VAIN!

 

[the-short-one]

lololol


I do cardio MAYBE once a week for 45 - 60 minutes. Raquetball. I'm a mad, heavy weight lifter, tho. 5 times a week.

 

[Will2BLean]

Well, I was planning on doing cardio every day but Sunday this week, but since you started this thread, I'm not going to (plus I slept too long to get it in today). I'm going to do HIIT twice this week and steady state twice... I want to be able to run 5 miles for no reason other than to be able to say I can do it. That's why I'm doing SS twice. Would that be counterproductive?

 

[Daisy_Girl]

IMO, HIIT (if done correctly) is very very different than 30-45 min steady state cardio. I believe Shadow is only talking about excess steady state.

 

[superqt4u2nv]

lololol


I do cardio MAYBE once a week for 45 - 60 minutes. Raquetball. I'm a mad, heavy weight lifter, tho. 5 times a week.

Your job is physical though correct?

HITT is not something I can do on the step mill tried it hurt myself. Step mill is hands down the best thing I have ever done for my legs the progress I am seeing now in my lower body is much faster then last time around.

 

[the-short-one]

Your job is physical though correct?

HITT is not something I can do on the step mill tried it hurt myself. Step mill is hands down the best thing I have ever done for my legs the progress I am seeing now in my lower body is much faster then last time around.

oi - my job requires lots of physical work. Plus - it's hotter than the hubs of hell here. HIIT heat stroke doesn't sound all that appealing.

I make it into the gym (1.5 hour drive each way) once or twice a week. I'll be doing cardio in the nice air conditioning on those days, thankyouverymuch.

 

[Ilk]

I do 90 min AM cardio 5/6 times a week.. 30/40min isn't enough for me to burn enough BF, doing 90min really is more effective for me... Cardio is my ultimate to lower BF.. 4times a week PM I do weights too.. 45/60min

 

[Fit2walkDownTheAisle]

I guess I'll answer too...

I do 65 min (including the 5 min cool down) 6 days a week. I love my cardio, I love to sweat (and boy do I, I look like a wet dog at the end). I also do alot of strength training.. I am doing so much because I really need it right now. It's also a big mental hurdle and accomplishing this for the first time in my life without procrastinating is empowering. Now maybe I should do things differenly but it's honesly working for me immensely. I feel that if I skipped cardio or alternated on my weights days, then I'd "mentally" feel like I'm stepping backwards in my progress. I dunno, I'm just doing what's working for me now. If I reach a plateau then I'll consult the forum for more ideas. But seeing that 800 calories burned after my hour is a feeling I can't describe.

According to Fitday Im averaging 1200-1400 calories per day. I've yet to get my BF checked cus the trainers are like vultchers (sp?) at my gym and Im scared to show any interest or ask a question without them thinking I need their services.. But I have lost 15 pounds in 10 weeks and average 1-2 pounds weekly, Im loving that, and my measurements are steadily dropping yay! I must be doing something right for now. And I'm not just doing cardio with the mindset thinking thats the only way to lose fat, I am seriously doing weights too and my body is seriously getting hard.. I'm lovin it..

I'm scared of the replys though, cus I keep reading about not doing so much cardio, but I don't want to stop and if it's working for the time being, why stop? ok flame me now haha..

 

[Fit2walkDownTheAisle]

Oh I have to add that I'm doing the cardio first thing when I wake up before my first meal. When I have had to go after I've eaten or later in the day, I do my weight training first then cardio.. but since I got my Yohimburn, I'm making sure I do the cardio first.

 

[superqt4u2nv]

Another thing I notcied as I had been doing HITT's in the past with steady state my trips to the chiro are fare less frequent infact I haven't seen him in over 2 months. I don't know if HITT's were the cause of my ham issues but I know they never helped it.

 

[The Shadow]

Ok next question:

For those using fitday and logging cals.....are you losing what you should be??

Ex - QT should be dropping 3 pounds per week.






Now - knowing that to lose weight:


Cals taken in < Cals burned.


^^^That is a fact, regardless of fat burners, gear etc.



Assuming(Im just picking a number here) 2000 cals per day is what one needs to keep the status quo.

Person weighs 200 pounds
Cals consumed = 2000
Lets assume that 40 minutes of cardio will burn 15 cals per minute(easy to do)...thats 600 cals per session....this is done 5x per week

Adding in a weights session will burn 200-300 AT MOST.


Lets total things up.......2000 cals - cardio = 1400 cals.

At this rate - the person "should" be dropping a touch over one pound per week.


Now.....I'm betting that you guys hitting the cardio 5x per week or more are NOT hitting the goal...and if you are, get a BF test done to check for LBM loss.


My suggestion.....take the 2000 cals(example) and shave off 600 cals per day......eat 1400-1500 per day and DROP THE CARDIO.


REMEMBER:


CALS IN < CALS BURNED.



It doesnt matter(for most) if you eat less and do zero cardio.


Total cals are the same.



Excess cardio RAMPS CORTISOL, the most catabolic hormone in the body, and you WILL lose lbm.


SO....for those interested, Think outside the box and give this a try

 

[superqt4u2nv]

I have lost 10 lbs and bf has dropped 5% in 5 weeks. Started at 174 22% last test was 17% 164 5'6.

 

[The Shadow]

IMO, HIIT (if done correctly) is very very different than 30-45 min steady state cardio. I believe Shadow is only talking about excess steady state.

Exactly.......




I was looking back through the original Shadow plan.


Do you guys realize how mch progress was done with:

day 1 - 12 minutes HIIT
day 2 - 30-40 steady state
day 3 - 12 minutes HITT



...each week, 1.5 minutes HIIT was added.



Less than 1.5 hours PER WEEK and fat was flying faster than the Sumo World Championships

 

[The Shadow]

I have lost 10 lbs and bf has dropped 5% in 5 weeks. Started at 174 22% last test was 17% 164 5'6.

Great job.


You did make a comment about being well supplemented(as stated in your log)....and as you stated, you wouldnt be the norm.


Great job though - looks like that might be ZERO lost muscle...so you lost pretty much what you were "supposed" to by the numbers...

 

[The Shadow]

Another thing I notcied as I had been doing HITT's in the past with steady state my trips to the chiro are fare less frequent infact I haven't seen him in over 2 months. I don't know if HITT's were the cause of my ham issues but I know they never helped it.

What exercise were you doing??


Also - the stair stepper......take pics of the quads.......excess stepper will overtrain the Medialis(tear drop) and it can(and usually does) lose size

 

[sbt2082]

I do cardio prob 5 times a week (usually is two or three spin classes and then two days on the step mill one of them doing steady state and one doing drop sets) I believe that I could prob cut out a day or two easy though. But as it stands now, the scale hasn't budged in months but I am down too pant sizes, and had BF done in April at 19% and its now at 15.36%

 

[The Shadow]

I do 90 min AM cardio 5/6 times a week.. 30/40min isn't enough for me to burn enough BF, doing 90min really is more effective for me... Cardio is my ultimate to lower BF.. 4times a week PM I do weights too.. 45/60min

You really need a better diet if 12 hours of activity per week isnt getting it done.


what is your scale weight and calorie intake??

 

[superqt4u2nv]

What exercise were you doing??


Also - the stair stepper......take pics of the quads.......excess stepper will overtrain the Medialis(tear drop) and it can(and usually does) lose size

I was doing HITT on precore or the ski elptical also tried the treamill I was seeing my chiro 1-2 times a week then to adjust and do some ART on my right ham and glute.

From what I have seen my legs are getting cut faster then last year. Not sure if you recall my legs but they are thick to say the least some lose of size (even if it be a little LBM) is not an issue as I need it to balance upper and lower.

 

[The Shadow]

I was doing HITT on precore or the ski elptical also tried the treamill I was seeing my chiro 1-2 times a week then to adjust and do some ART on my right ham and glute.

From what I have seen my legs are getting cut faster then last year. Not sure if you recall my legs but they are thick to say the least some lose of size (even if it be a little LBM) is not an issue as I need it to balance upper and lower.

Balance is very important to a competitor.


If you were doing the treadmill on a high incline - that could have been the culprit on the back

 

[superqt4u2nv]

Balance is very important to a competitor.


If you were doing the treadmill on a high incline - that could have been the culprit on the back

Yeah I varied the incline from a 1-5.

Oh and I will be posting some pics soon I have to take some this weekend. I have pics from the week 20 and week 17 this will be week 14 on Saturday.

 

[The Shadow]

Post Em

 

[ck2006]

I am in here, I need all the help I can get at this point i am 6 weeks out.

Trainer has me on 2172 cals a day 21.8% p/9.9%f/68.2%C
I do 40-60 min cardio 6 times a week and weights 5/6 times a week.

I am 139 pounds/5'5/and a month ago 15.9%BF. I have not lost any weight and I have to get my BF redone/probably tomorrow.

The cardio is killing me time wise so if I can cut it, I would love it. I have asked the trainer and she told me to split it up, but then still my whole friggin day is cardio.

Thanks

 

[The Shadow]

I am in here, I need all the help I can get at this point i am 6 weeks out.

Trainer has me on 2172 cals a day 21.8% p/9.9%f/68.2%C
I do 40-60 min cardio 6 times a week and weights 5/6 times a week.

I am 139 pounds/5'5/and a month ago 15.9%BF. I have not lost any weight and I have to get my BF redone/probably tomorrow.

The cardio is killing me time wise so if I can cut it, I would love it. I have asked the trainer and she told me to split it up, but then still my whole friggin day is cardio.

Thanks

wow


your maintenance is probably around 1400-1600.....so you are most likely geting 500-600 cals over on a daily basis....at your weight you are getting 10cals/minute on the cardio = 600 cals...

LOL


Back at the maintenance cals.


Competitions are a bit different...we dont have enough time to see if you are one of those who needs it.


SPlitting the cario is not the best option as you burn more cals from fat in one long session than 2 shorter ones.....


But - not having lost ANY bf.......I would make a suggestion when you get the BF testing done


High carbs are a bit odd imo

 

[ck2006]

wow


your maintenance is probably around 1400-1600.....so you are most likely geting 500-600 cals over on a daily basis....at your weight you are getting 10cals/minute on the cardio = 600 cals...

LOL


Back at the maintenance cals.


Competitions are a bit different...we dont have enough time to see if you are one of those who needs it.


SPlitting the cario is not the best option as you burn more cals from fat in one long session than 2 shorter ones.....


But - not having lost ANY bf.......I would make a suggestion when you get the BF testing done


High carbs are a bit odd imo

That was what I was thinking about the whole maintenance thing, but I know she wanted me to build up some more muscle. I think tomorrow or next week I start supersetting with the same cardio, 10/15 cardio, weights, 30/45 cardio after.

I must admit I love the higher carbs, I can function better but I do think it is hindering the weight loss. My last trainer had me on more protein, I lost weight I was down to 133 however I lost a ton of muscle.

 

[The Shadow]

That was what I was thinking about the whole maintenance thing, but I know she wanted me to build up some more muscle. I think tomorrow or next week I start supersetting with the same cardio, 10/15 cardio, weights, 30/45 cardio after.

I must admit I love the higher carbs, I can function better but I do think it is hindering the weight loss. My last trainer had me on more protein, I lost weight I was down to 133 however I lost a ton of muscle.

YEP...I posted on a other thread about how important carbs are to:

1 - thyroid function

2 - keeping cortisol low



Being lean is the bottom line in any show though.


Remember:


Bodyfat CANNOT BE BURNED WHEN INSULIN LEVELS ARE HIGH


^^That is a fact of biochemistry and cannot be denied by anyone

 

[Daisy_Girl]

If you were doing the treadmill on a high incline - that could have been the culprit on the back

Oh dear god yes - I cannot incline a tread very high - it KILLS my back. I don't get sciatica pain in day to day life - but if I incline the tread up high, I start to get sciatica plain.

 

[Gymgurl]

Man you don't want me to talk......Im running about 12-15 miles a week right now....I know not enough cals.....maybe 1300 range maybe more some days......no weight training in the last couple weeks

 

[Gymgurl]

Funny thing is that I have dropped some weight for the first time in 2 years...go figure

 

[Daisy_Girl]

Ok next question:

For those using fitday and logging cals.....are you losing what you should be??

Ex - QT should be dropping 3 pounds per week.

Now - knowing that to lose weight:

Cals taken in < Cals burned.
^^^That is a fact, regardless of fat burners, gear etc.

Assuming(Im just picking a number here) 2000 cals per day is what one needs to keep the status quo.

Person weighs 200 pounds
Cals consumed = 2000
Lets assume that 40 minutes of cardio will burn 15 cals per minute(easy to do)...thats 600 cals per session....this is done 5x per week

Adding in a weights session will burn 200-300 AT MOST.

Lets total things up.......2000 cals - cardio = 1400 cals.

At this rate - the person "should" be dropping a touch over one pound per week.

Now.....I'm betting that you guys hitting the cardio 5x per week or more are NOT hitting the goal...and if you are, get a BF test done to check for LBM loss.

My suggestion.....take the 2000 cals(example) and shave off 600 cals per day......eat 1400-1500 per day and DROP THE CARDIO.

REMEMBER:
CALS IN < CALS BURNED.

It doesnt matter(for most) if you eat less and do zero cardio.

Total cals are the same.

Excess cardio RAMPS CORTISOL, the most catabolic hormone in the body, and you WILL lose lbm.

SO....for those interested, Think outside the box and give this a try

Just reposting this (but edited out all the spaces Shadow loves to put in posts! lol) in case anyone missed it.

 

[The Shadow]

Funny thing is that I have dropped some weight for the first time in 2 years...go figure

Darlin' weight doesnt necessarily mean BF.


Daisy -

 

[Gymgurl]

Okay but what about those of us who do do that and don't lose

 

[the-short-one]

...and I thought I was a cardio slacker. lololol Good to know I'm not a total couch potato.


My cals are roughly 1500 - 1700 a day. I lift heavy with very little rest 5 days a week (one body part a day). My job is very physical as well, so I use more cals than most every day. I'm sticking to the 40/30/30 with a higher carb day on Sundays when I know I'm doing some cardio - makes for a good cheat meal day.

I've been slowly but steadily dropping body fat for the past few months without cardio, but have been taking GH every day for 4 months.

 

[The Shadow]

Okay but what about those of us who do do that and don't lose

those who do what exactly??

 

[the-short-one]

she said "do do".


lololol

 

[Gymgurl]

LOLO@Shorty....

I Know I need to eat more vs the amout of exercise I do....but I think it is BS somedays the starvation mode thing....I should be losing something if my cals are low and my workouts are high DAMN IT

 

[The Shadow]

LOLO@Shorty....

I Know I need to eat more vs the amout of exercise I do....but I think it is BS somedays the starvation mode thing....I should be losing something if my cals are low and my workouts are high DAMN IT

...and thus my point about this entire thread.

Excess cardio will KILL FAT LOSS

 

[Gymgurl]

Okay Handsome....so if I am training for a 5K please help me with what I should be doing



PLEASE

 

[The Shadow]

you need to underatnd that you ARE Running a lot due to training right now.

So - for you - the short-term is to become good at 5ks...not anything else.

Fat loss etc is secondary.


Plug daily activity into FITDAY to see how many cals you are burning...smf lets set the diet AROUND the activity - which is not something I usually do - but this is a different situation

 

[Gymgurl]

Okay that would be great....i did start a new log a serious one lol....to log my training...but I do not want to turn into fat...I worked way to hard losing 60 pounds and keeping them off....just would like the last 10 to melt away lol,..thanks

 

[The Shadow]

get the activity level for the cals burned and log it in the new thread

 

[Gymgurl]

got ..thanks again.....nice to have some input...I value alot of good people around here but I know I should know alot of this by now...I have to do the work....

 

[Ilk]

You really need a better diet if 12 hours of activity per week isnt getting it done.


what is your scale weight and calorie intake??

Scale weight now is just over 9 stone.. Calorie intake various from 1300 to 1400 some days when I travelling around it can be as less as 1100 or lower

I do try to hit 1300.. I can't leave my house until my 4.30am Cardio is done.. That I'm really strict with but consuming cals is hard with my job.. So I premake all my protein shakes I can have 2/3 a day.. 4/5 chicken breasts etc.. Not much carbs though.. Oat yogurt for example.. That's about it really!

 

[florencia]

I am doing HITT 3 X a week 20/30 minute warm up jog at 6minute/k, or 10k/hr..same thing really..
Which is a jog...for any runner it would be crawling...LOL..
I do it at the park which has a slight hilly terrain, watch measures ascent 60 m.
So I jog then either do Frog leaps for 50 meters, keeping arms crossed on chest, so I will not get a swing from them.
Recover for 45 secs, and do it again.
For 20/25 minutes if I can still breathe.

Another day is 20 minute jog, and climb stairs

which are 6 sets, (if you can see the stairs there are 4 of the around the water) first round is 1 step at a time, second round is 2 steps at a time third round is 3 steps a a time...I can almost faint...then I do jog back 15 minutes, and do 6 rounds 100 mts.(open stride) to cool down and not have any lactic acid build up.

Third day I do HITT I jog the 20 minute warm up, amd do 6 or 7 sprints for 30 secs, and recover 45.

I have done ocasional 5k walk in park, just not in the mood to stay home or had one pm elliptical session that lasted 20 minutes...Those were done more for sanity than cutting.
I did go out for a 7.5 run for me! Jog for BF last week and was having the hardest time with self esteem, and breathing LMAO.
I did golf Friday and had another golf game week before that.

So what do you think?

39.10 years old
I am 5'4 measured last week.
120 lbs.
BF measured with tanita 17%
Wanted to die...
Cals 1300 40/30/30 Most of the time

As you know I do not plan on competing, I compete every day with myself and my mirror.
Vain I know...VERY VAIN!

So...Shadow Am I doing it right?

 

[Sassy69]

flor - my question is why do you "want to die"? After the tanita scale reading? If that's it PLEASE REMEMBER.... TANITA SCALES DO NOT MEASURE BODYFAT THE SAME WAY AS CALIPERS! When we talk about our bodyfat measurements, it is usually in terms of the calipers. Therefore there is absolutely no conclusion you can draw from your tanita scale reading realitive to anyone else's caliper reading. They simply do not measure the same thing. The tanita scale will be higher than the caliper measures. If you don't have access to calipers, then just use the RELATIVE CHANGES in the measures on your tanita scale -- are you making progress week to week? Each individual measure is still nothing to get upset about - frankily if you are getting a complex about it, I wouldn't even bother using it and stick with measures like:

How do you feel? More energy? Less energy? Sleeping well? not sleepign well?
How do your clothes fit? Tight? Loose?
What is your progress in the gym? Increasing reps or weights? Able to do cardio more easily or easily add a few more minutes? Greater intensity?

Just dont' get hung up on the wrong thing -- that just increases frustration & cortisol girl! You're gorgeous! And you're making progress - we can see it in your photos!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[The Shadow]

Flor.....Honey YOU get it.

Nicely done!!!


As far as a fu@king Tanita goes, I have two suggestions:

1 - Door stop

2 - Boat anchor

 

[Gymgurl]

Shoot it

whip it out the window

 

[the-short-one]

no, no, no, people.

donate it to Little League for use as home plate.

 

[ck2006]

YEP...I posted on a other thread about how important carbs are to:

1 - thyroid function

2 - keeping cortisol low



Being lean is the bottom line in any show though.


Remember:


Bodyfat CANNOT BE BURNED WHEN INSULIN LEVELS ARE HIGH


^^That is a fact of biochemistry and cannot be denied by anyone

So with that being said should I lower the carbs and raise the protein and to what macros?

 

[The Shadow]

So with that being said should I lower the carbs and raise the protein and to what macros?

Keeping in mind you have a show......

HOWEVER - you havent dropped in a month so......if you were my client I would have you switch to my favorite:

40 P
30 Healthy fat
30 Carbs(50% right after training)


10x bodyweight on cals.



Keep cardio constant as we cant change too many things at once.......


Do this starting tomorrow - see how you look in a week

 

[ck2006]

Keeping in mind you have a show......

HOWEVER - you havent dropped in a month so......if you were my client I would have you switch to my favorite:

40 P
30 Healthy fat
30 Carbs(50% right after training)


10x bodyweight on cals.



Keep cardio constant as we cant change too many things at once.......


Do this starting tomorrow - see how you look in a week

Kay shadow if I wasn't married and if you were here I would KISS ya!
So I will be eating 1390 cals 40p/30c/30f (50% after training). I will use fit day to try come up with an eating plan that fits that and I will put it in my log.

here goes everything!

thank you thank you thank you!

 

[The Shadow]

I think, in light of the progress stall...that is the way to go.

Also - watch total number of sets each workout

Do the Cardio first thing am....and consider doing two of the sessions in HIIT fashion:

60 seconds wide open
30 seconds active recovery


do 10 cycles

 

[ck2006]

I think, in light of the progress stall...that is the way to go.

Also - watch total number of sets each workout

Do the Cardio first thing am....and consider doing two of the sessions in HIIT fashion:

60 seconds wide open
30 seconds active recovery


do 10 cycles

she has me doing 12-15 sets, is that ok?
and the cardio will be done!

 

[ck2006]

Kay this is what it looks like for tomorrow, and if I am bugging you too much let me know shadow, or give me your address to send a cheque. Thanks again.

m1
3 eggs whites
1 egg
1/2 cup all bran + 1/2 cup of milk
1 tbsp of flaxseed

WORKOUT
10 min stepper
cable cross over 3x12 x 48
step ups 5x12 x 20
incline press 2x12 x 65
close squat 3x12 x 40
standing calf raises 3x20 x 40
20 min cardio HITT

m2
1 cup of tuna
1 scoop of gatorade
1/2 cup of plain fat free yogurt
1/2 cup of yam

m3
1 tsp PB
1/2 cup yam

m4
3ox of chicken
1 cup lettuce
1/4 cup brocolli

m5
1/2 apple
1/2 cup of tuna

m6
3 egg whites
1 egg
1/2 cup of strawberries
.5 tablespoon margarine

Calories Eaten Today
grams cals %total
Total: 1396
Fat: 43 387 29%
Sat: 9 78 6%
Poly: 16 145 11%
Mono: 14 128 10%
Carbs: 131 415 31%
Fiber: 27 0 0%
Protein: 135 539 40%
Alcohol: 0 0 0%

 

[MsBeverlyHills]

Im doing 45 minutes of cardio in the morning & another 30 minutes at night before bed 5-6X wk. I am not losing LBM becuase Im also eating about 200 grams of protein & lift more like a powerlifter- squats & deads - low volume training. In fact I have put on muscle mass & lowered BF training this way

 

[Sassy69]

Im doing 45 minutes of cardio in the morning & another 30 minutes at night before bed 5-6X wk. I am not losing LBM becuase Im also eating about 200 grams of protein & lift more like a powerlifter- squats & deads - low volume training. In fact I have put on muscle mass & lowered BF training this way

You're close to a competition date aren't you?? How's it goin?

 

[The Shadow]

she has me doing 12-15 sets, is that ok?
and the cardio will be done!

Yes...as long as each bodypart is only once per week(excluding abs)

 

[The Shadow]

Im doing 45 minutes of cardio in the morning & another 30 minutes at night before bed 5-6X wk. I am not losing LBM becuase Im also eating about 200 grams of protein & lift more like a powerlifter- squats & deads - low volume training. In fact I have put on muscle mass & lowered BF training this way

YEP - LOW volume.


Are you doing any supplementation??

 

[ck2006]

Yes...as long as each bodypart is only once per week(excluding abs)

well she has me doing legs/shoulders twice a week and abs everyday

 

[The Shadow]

well she has me doing legs/shoulders twice a week and abs everyday

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

 

[*Bunny*]

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

I second this. Great stuff shadow, esp. the diet suggestions.

 

[ck2006]

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

I am all for cutting the sets she has me doing 5x30 traveling lunges!
these are my leg exercises they are split up for two days, I checked the shoulder exercises and they are set out pretty good.
plie suats
close squats
side angle squats
leg press
butt buster
hack squat
step ups

 

[The Shadow]

I am all for cutting the sets she has me doing 5x30 traveling lunges!
these are my leg exercises they are split up for two days, I checked the shoulder exercises and they are set out pretty good.
plie suats
close squats
side angle squats
leg press
butt buster
hack squat
step ups

Im all for walking lunges(with weight) max of 12 paces per leg

Step ups with dbs


Stiff deads with dumbells

Hacks

But blaster


FULL ASS TO THE FLOOR SQUATS



Find a stair case.....face on wall and hold the rail......WALK UP THE STEPS FROM THAT ANGLE>>> FORCES HIPS TO DO ALL THE WORK



....she's making the mistake of doing high reps pre-contest

HUGE MISTAKE

 

[ck2006]

Im all for walking lunges(with weight) max of 12 paces per leg

Step ups with dbs


Stiff deads with dumbells

Hacks

But blaster


FULL ASS TO THE FLOOR SQUATS



Find a stair case.....face on wall and hold the rail......WALK UP THE STEPS FROM THAT ANGLE>>> FORCES HIPS TO DO ALL THE WORK



....she's making the mistake of doing high reps pre-contest

HUGE MISTAKE

always with dumbells, will do the stairs, is the huge mistake because I will lose muscle mass?

 

[que_66]

My cardio currently consists of 5 hours 4 days per week of unloading trucks, loading and unloading pallets full of "stuff."

Sorry, just had to throw that in cuz I miss my gym time.

 

[The Shadow]

always with dumbells, will do the stairs, is the huge mistake because I will lose muscle mass?

High reps do not build muscle......they stimulate heavy breathing...


save the breathing for the cardio....on the stair side steps....


what to do:

1 - get to bottom of stairs

2 - turn to right and face wall

3 - grab rail

4 - place left foor on step (2 steps up) and step to there

5 - right foot moves to one step BELOW left foot

6 - ALWAYS keep torso facing wall........




CONTINUE





then face other wall and repeat






Think Side lunges with more effort

 

[florencia]

HI! I will read details in a while I just got back from gym, and HITT ouside in slushy sand next to golf course, where trail has been made for running.
I had a near death experience!!!LOL...
Run trainer at club...almost killed me! We jogged for 20 minutes, and then she said we would do Fartlek, which to me is the same thing as HITT, runners just like to change names...LOL...So we did 7 sets of 1 minute max effort, with 1 minute recovery...
Well my recovery was at 89% of my max HR, according to polar watch! I was dying! LOL...It was not in the legs, none at all...Itwas from neck to belly button! Yes torax...
Ja ja ja...Now we know where lungs are...
I am an idiot trying to recover...LOL...
I guess I am drunk on oxygen...
I weighed myself today 55 kilos, and measured my quad, 52 cms....
I feel leaner YET I weigh more...So I guess I am doing something right!!!!
I have to get rid of ugly fat under @ss...
Please give me update on @ss workout...if I can add it like on weekend...I workout legs on Tuesdays...
Please Shadow...You are THE MAN!!!

 

[The Shadow]

Ass workout??

See what I just listed above.


DO the side stairs, lunges, squats and stiff deads

 

[florencia]

Will do! I just read it a minute ago thanks!
Oh and I read this too!
Kay shadow if I wasn't married and if you were here I would KISS ya!
O la la
! You lucky guy! LOL...I thought something similar!

 

[rocky_road]

Well, I agree with The Shadow.

Excess cardio will not help you lose inches fast.

I am a cross country runner. I run at least 25 miles a week. My weight has been the same forever, and although I have gotten stronger, and have added definetion (muscle) to my body, my size has remained the same.

I do lift weights or do some form of calisthentics 3 times a week.

My diet is probobly just above maintenance (perhaps 200 calories over) of mostly healthy, but sometimes not healthy food. Lol. Basically, every third meal is an ideal meal, the other 2 are either crappy or overeating of healthy food.

Yet...I AM progressing. Just very, very slowly, and mind you, I am NOT losing inches, at least enough to tell.

I believe my situation is a combination of diet and excess cardio/not enough weight lifting. The diet being number one reason.... for sure.



PS. I don't really KNOW whats happening to my body. How can it be that my weight stays the same, my muscles get bigger, yet I still feel/look? like I carry as much fat as ever?

 

[Sassy69]

Well, I agree with The Shadow.

Excess cardio will not help you lose inches fast.

I am a cross country runner. I run at least 25 miles a week. My weight has been the same forever, and although I have gotten stronger, and have added definetion (muscle) to my body, my size has remained the same.

I do lift weights or do some form of calisthentics 3 times a week.

My diet is probobly just above maintenance (perhaps 200 calories over) of mostly healthy, but sometimes not healthy food. Lol. Basically, every third meal is an ideal meal, the other 2 are either crappy or overeating of healthy food.

Yet...I AM progressing. Just very, very slowly, and mind you, I am NOT losing inches, at least enough to tell.

I believe my situation is a combination of diet and excess cardio/not enough weight lifting. The diet being number one reason.... for sure.



PS. I don't really KNOW whats happening to my body. How can it be that my weight stays the same, my muscles get bigger, yet I still feel/look? like I carry as much fat as ever?[/QUOTE]

Perception & body composition. Stop looking at the scale.