Can someone help me i'm real stuck

[h.m1985]

hi i'm just wondering if anyone can help me been bulking since april got up 2 200lb last month started cuttin about 2 weeks ago. here's the thing i just got bodyfat calipers 2day n it says i'm 12.5%bf i had the electric hand griper one aswell n that said i was 27% p.s this is b4 a got the ones 2day.. i'm 186lb now i'm not working at the moment practically sitting about all day apart for morning cardio for 30mins & training at night for about 1hr30mins.. when calculating caloires wot activity level should i do very light or moderate?? someone please help i don't want to lose anymore muscle

 

[Karmic Pendulum]

"I don't want to lose any more muscle" = very light
"I don't want to lose any more muscle, but I still eat like a pig" = moderate
"My diet is extremely strict and I train twice a day. I want to do cardio; however, I am in fear that this will trigger further muscle loss" = light

Does this answer your question? Tell us what your cardio is like. What do you do?

 

[needtogetaas]

hi i'm just wondering if anyone can help me been banging myself with an electric dildo since april got up 2 200lb last month started hurting about 2 weeks ago. here's the thing i just got bodyfat calipers 2day n it says i'm 12.5%bf i had the electric hand griper one aswell n that said i was 27% p.s this is b4 a got the ones 2day.. i'm 186lb now i'm not working at the moment practically sitting about all day apart for morning cardio for 30mins & training at night for about 1hr30mins.. when calculating caloires wot activity level should i do very light or moderate?? someone please help i don't want to lose anymore muscle

hmmm..

 

[KIAN]

If you are going to measure your BF% then stick to the same device all the time or you are going to get different readings. Bioelectrical Impedance Analysis isn't always reliable.

If you are in a cutting phase then you will have to pay close attention to your diet. Have a read through the information at this link:

http://www.elitefitness.com/forum/showthread.php?t=401160

Your cardio should be performed at a high intensity level, 30-60 minutes of cycling/running, first thing in the morning when you wake up, followed by a healthy breakfast. To retain and define the mass you have you will also have to lift very heavy while you are cutting. Losing significant mass will only become evident if you put your body into a starvation mode. But that is not what cutting is about.

Also, since you are 'practically sitting about all day', make use of the internet and educate yourself even further with such things as: nutrition, supplements, weight training, etc.

____________________

KP -- Fitness Basics

 

[h.m1985]

i'm an endomorph bodytype and my diet is very strict and clean only simple carbs i'm consuming is dextrose and maltodexrin if thats any help???

 

[h.m1985]

and i cycle at low intensity so i don't go in2 sugar 4 energy

 

[Karmic Pendulum]

You store fat well if you're an endomorph. You also build muscle easily and retain it easily. You might want to consider Kian's advice and go for moderate-high intensity cardio. If you aren't able to do this first thing in the morning before breakfast, have your breakfast and then do the cardio approximately 3 - 4 hours later depending on how large your meal was. Be careful, though. If you do this cardio for too long, your body will switch to a catabolic state and burn lean muscle for glucose. If you're just switching up your routine daily/weekly, pay it no mind; however, if you're planning on doing high intensity cardio on an empty stomach, consider all things that may make you catabolic.

 

[h.m1985]

You store fat well if you're an endomorph. You also build muscle easily and retain it easily. You might want to consider Kian's advice and go for moderate-high intensity cardio. If you aren't able to do this first thing in the morning before breakfast, have your breakfast and then do the cardio approximately 3 - 4 hours later depending on how large your meal was. Be careful, though. If you do this cardio for too long, your body will switch to a catabolic state and burn lean muscle for glucose. If you're just switching up your routine daily/weekly, pay it no mind; however, if you're planning on doing high intensity cardio on an empty stomach, consider all things that may make you catabolic.

yeah think i'll try that at the start of the week thanks.. was really mainly wondering how many cals 2 take in a day ie; wot activity level should i multiply at???

 

[Karmic Pendulum]

What are your maintainance calories? Have you calculated that yet?

 

[mrhoon]

Go for the high intensity cardio. Low intensity will only burn fat WHILE you are exercising. High intensity will rev up your metabolism all day, even though you burn glycogen during the exercise. Find out your resting metabolic rate. If you are not doing any thing most of the day, leave your calories there, The exercise you do, will be your deficit. Thats pretty simple to get started.