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cutting and cardio ?


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Posted by: supertech

I'm going to start cutting using a 40/40/20 split,at 13 calories per pound of body weight. Using this formula I come up with about 247 grams of carbs and 54 grams of fat that I need to consume a day, split up between 7 meals a day.
My question is this, Is it okay to have about 90 percent of my carbs and fat in my first 3 meals of the day.
Also how much cardio a week and on what exercise equipment do you recomend for losing fat while maintaining muscle.
I am 32yrs old, 5'6 at 191 lbs ,I carry most of my fat around my waist. Lift 4 times a week,working each body part once a week.
Any comments and advice will be appreciated.
thanks


Posted by: NeedMuscleMass

Quote:
Originally posted by supertech
My question is this, Is it okay to have about 90 percent of my carbs and fat in my first 3 meals of the day.
I believe it's better to equally distribute your carbs and fat intake throughout all your meals. Just try not to eat right before bed. Carbs before bed will be stored as fat.

Quote:
Originally posted by supertech
Also how much cardio a week and on what exercise equipment do you recomend for losing fat while maintaining muscle.
HIT or HIIT are the best cardios to get into shape. If you want to maintain muscle running long distance proably isnt the way to go.

Hope that helps.. I'm sure the pros here will be able to help you more though.


Posted by: Prince

When cutting the last carbs I eat are at 1pm, except for the carbs I get from my recovery drink which I start drinking half way thru my work-out at around 6pm.

Personally, I would have a hard time getting cut eating 40% carbs, but that is just me.

I walk and do some HIIT cardio.


Posted by: Jodi

Carbs before bed are fine if they are within your meal plan. I personally find it best to eat the majority of your carbs before and after your workout.

2 20 min. HIIT sessions and 1 30 min. traditional cardio per week is plenty.


Posted by: Downtown Guy

Quote:
Originally posted by Jodi
Carbs before bed are fine if they are within your meal plan. I personally find it best to eat the majority of your carbs before and after your workout.

2 20 min. HIIT sessions and 1 30 min. traditional cardio per week is plenty.
Jodi, can we extrapolate from from the statement above that you would reccomend very low carbs on non-workout days?


Posted by: P-funk

Yeah, what Jodi said is good. I may even start with one 15 min. HIIT session and one 30min traditional session per week and then progress to that but that is just me. If I start out with to much cardio I start shrinking.


Posted by: HoldDaMayo

how much more catabolic is a 30 minute cardio session vs a 20 min HIT session?


Posted by: Prince

Quote:
2 20 min. HIIT sessions and 1 30 min. traditional cardio per week is plenty.
let's remember that this is not a canned way of doing cardio that will work for everyone.


Posted by: P-funk

Quote:
Originally posted by HoldDaMayo
how much more catabolic is a 30 minute cardio session vs a 20 min HIT session?

Don't really know how anyone would even know an answer to that. Or how you would even go about figuring it out sinec we are all different and respond differently to variuos forms of training stimuli.


Posted by: HoldDaMayo

I realise that it would be impossible to determine an exact answer... I feel I'm getting the most effective cardio sessions going pretty hard for 30 mins about 2-3 times a week... I just don't wanna be catabolizing too much muscle mass, especially if my calories are down on a cutting cycle... while bulking, i don't do any cardio...


Posted by: Jodi

Quote:
Originally posted by Prince
let's remember that this is not a canned way of doing cardio that will work for everyone.
I know I don't do any


Posted by: jmr1979

mayo i do 30 minute sessions if your muscles start burning you are going to hard. nice moderate or high moderate pace is fine 3 times a week. IMO


Posted by: Premo55

I don't do any cardio, cutting or bulking, unless it's the last month of a cut, in which case I implement HIIT. Training intensely with weights and tweaking your diet will have you dropping fat with no extra effort.

Peace.


Posted by: donescobar2000

Personally I drop cardio sessions to once per week but my calorie deficit is normally huge so I can do that. Cardio is overated.


Posted by: Premo55

^^ I don't find it so much overrated as highly addictive...once I start HIIT I really start to love the punishment and end up going every day when I wake up in the morning. HIIT really strips the fat off, but I ended up doing too much and losing too much muscle.

Peace.


Posted by: Jodi

Quote:
Originally posted by Premo55
^^ I don't find it so much overrated as highly addictive...once I start HIIT I really start to love the punishment and end up going every day when I wake up in the morning.
Your sick!


Posted by: supertech

Quote:
Originally posted by Jodi
Carbs before bed are fine if they are within your meal plan. I personally find it best to eat the majority of your carbs before and after your workout.
I workout in the morning. For the lack of an appetitite i will have an Eas mrp with a scoop of optimum glycoload. Then have my workout followed by my post workout drink with 40 grams of whey and another scoop of glycoload. About an hour later i will have a bowl of oatmeal and egg whites.
So would this be okay as for most of my carbs for the day then the rest of my meals be a lean protein source.


Posted by: supertech

Quote:
Originally posted by Prince
(Personally, I would have a hard time getting cut eating 40% carbs, but that is just me.)
Maybe I should try about 20% carbs,50% protein, and 30% fat.


Posted by: Jodi

Quote:
Originally posted by supertech
Maybe I should try about 20% carbs,50% protein, and 30% fat.
Try 40% first before thinking it won't work. I use to think I couldn't get cut eating alot of carbs to but I found out I was wrong. We are all different, try different ways and find what works for you.


Posted by: Premo55

If I'm not mistaken, glycoload is a high glycemic glucose or dextrose based carbohydrate source. NOT a choice you should be making during a cutting phase, insulin spikes and sugar are a NO-NO. Stick to grains and sweet potatoes.

Peace.


Posted by: Prince

Quote:
Originally posted by supertech
Maybe I should try about 20% carbs,50% protein, and 30% fat.
you can try it, either way you will have to figure out which works best for you!


Posted by: hardasnails1973

run things in phases for 4 weeks then switch I start people out with 40/40/20 and then I raise protein as carbs start to drop. keep cardio in becuase not only is it good for your heart but it will help to lean you out as well. don't make mistake I did of dropping caloires to low and pullingback on cardio bcuase you are tinkering with shutting your thyroid down. Next time I diet cardio is going to be 5-6 days a week plus my caloires wil be a hell of a lot higher !!


Posted by: supertech

Thanks for your replies, found to be very useful info.I am going to do the 40/40/20 split with no cardio.My job is pretty much a ten hour cardio session as it is,So the higher carbs should help me with the energy needs.
So what is the most weight to loose a week,Is about 2 lbs on the safe side?


Posted by: greekblondechic

grrr at all u ppl who do little to no cardio!

<--so jealous


Posted by: Jodi

Quote:
Originally posted by greekblondechic
grrr at all u ppl who do little to no cardio!

<--so jealous
Who says you have to do alot of cardio? I never do. I do some when I feel like it but the last time I did alot of cardio was 4 weeks out from my competition. Other than that. Little to no cardio for me I do enjoy riding my bicycle though and now that I'm living in warm weather I will take advantage of that.


Posted by: burstofspeed

Quote:
Originally posted by Jodi
Your sick!
What she said.


Posted by: aztecwolf

cardio is awesome, i actually feel like a lazy ass if i don't at least run about 10 miles a week, play some pickup basketball or bike around town. But me i'm sick, with an addiction to working out, even my "off days" consist of about a 30 minute bike ride around town, some ab work, and stretching, along with a walk to the beach or something.
Also i don't think cardio is overrated, because i like the feeling of not being gassed if i try to run after like 5 minutes, which i know some people are. Your lungs and your heart are also important bodyparts for you to work out, and nothing does it better than cardio sessions


Posted by: Jodi

Quote:
Your lungs and your heart are also important bodyparts for you to work out, and nothing does it better than cardio sessions
Supersets and Trisets - And you've never worked out with me


Posted by: HoldDaMayo

Jodi... i sort of disagree... which i know I'm going to regret after your rebuttle... but... supersets and trisets will fatigue your muscles resulting in muscle failure preventing your heart and lungs from being continually pushed harder... also, supersets and trisets are very dependant on your workout facility... a very crowded gym makes this type of cardio impracticle...


Posted by: Jodi

To each his/her own I seem to get a great cardio workout when I superset


Posted by: HoldDaMayo

oddly enough, I seem to get an awesome cardio workout when i squat... i get done and I feel like i just ran a marathon...


Posted by: Jodi

Quote:
Originally posted by HoldDaMayo
oddly enough, I seem to get an awesome cardio workout when i squat... i get done and I feel like i just ran a marathon...
Yeah that too is excellent

Dante has recently introduced me to 20-30 sec. RI. Give that a try for a heart rate increase


Posted by: HoldDaMayo

I have alot of respect for any guys and girls that work hard on their squats... it's wierd but for some reason, squats aren't fun like curls or dips or pullups or any calf work... squats feel more like torture... but oh well...


Posted by: Jodi

Quote:
Originally posted by HoldDaMayo
I have alot of respect for any guys and girls that work hard on their squats... it's wierd but for some reason, squats aren't fun like curls or dips or pullups or any calf work... squats feel more like torture... but oh well...
I use to love squats and really got some huge legs from them last year. I was squatting 225 for 8

I started squatting heavy again recently but it seems to bother my hip lately.

Also, I'm afraid of them now. At my last gym before I moved I saw a guy get really hurt and was taken away by an ambulance. Bone right though the knee. I never have a spotter so I've chickend out on the squats lately.


Posted by: HoldDaMayo

I hear ya... I alternate between the hack squat machine and free weight squating, I've also found a nice variant is deep heavy lunges...

I felt my left knee pop pretty good the last time i was squating, the problem is i go too deep i think, but i find going deeper makes it easier to get back up....


Posted by: aztecwolf

Actually my workouts are pretty much one giant superset, i know its bad for me and it prohibits me from gettin really huge but i do an exercise then i get up and think "damn, bicep curls sure do sound fun" Sometimes people think i am on something at the gym cause i just go and go, pretty much running from one exercise to the next, and they ask me what i'm taking, and i just say "it's just my oatmeal dude"I also think that all of my cardio is what can give me good workouts in the gym because it has helped to build up my endurance. Also word up on the squats, before i do them it's like "shit i gotta do these today, but afterwords its like hell yeah that was awesome"


Posted by: donescobar2000

Lol I hate squats, but I have huge legs anyways. I too say the same thing. "Squats again*sighs*."


Posted by: Uthinkso

Squats just plain suck.....but this is a god thread. Keep it going!!



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