cardio

**raider6969** · 03-20-2003, 10:03 PM

i am cutting for the first time, i do cardio 3 times a week, i have reduced my calories ,im down to 2200 cals per day.im 6 feet and weigh 211lbs. is the amount of my cardio enough? if i increase my cardio ,will my metabolism slow down? should i continue dropping cals or do more cardio and cut more cals? thanx

**Prince** · 03-20-2003, 10:09 PM

how long have you been doing this? what were you cals before? were you doing any cardio before?

if you just started you want to measure and see what kind of progress you're making and then make adjustments.

**Jodi** · 03-20-2003, 10:39 PM

Your metabolism is already slowed down. Your cals are way too low and your probably sacraficing LBM with cals that low and the amount of cardio you are doing.

You really should post your diet and list what Prince said as well.

**raider6969** · 03-21-2003, 07:04 AM

i have started a month ago , my cals were 2600. i wasnt doing cardio b4 . i do continue training heavy, and my gains are still there, so how can i have lost lbm?
my cardio is 30 mins long ,medium intensity. i want to get to 7% fat,any suggestions?

**raider6969** · 03-21-2003, 07:22 AM

jodi- if my metabolism has slowed down ,is there a way to bring it up, with natural food or even fat burners/metabolism boosters?

**Jodi** · 03-22-2003, 05:45 PM

Of course it can come back up with the proper diet. I wouldn't rely on fat burners though. You should post your diet or better yet, start a journal.

**ZECH** · 03-22-2003, 06:30 PM

What's cardio???

**raider6969** · 03-23-2003, 07:46 AM

my 6 meals (every 3 hours), 50 % protein, 30% fat ,20% carbs.
now im at 2200 cals per day.
protein: chicken,tuna,egg whites
carbs: oatmeal, brown rice, apples, vegetables.
fat, olive oil, flax oil,peanut butter.

how is it that my metabolism slows down when i do cardio?
what to do to bring it up?

**Psilokan** · 03-23-2003, 04:55 PM

You're ratios are screwed up there imho man... 50% protein is waaaaay too much.
If you're doing a low carb diet, which it seems you are, fat is your fuel source, so you need much more fat and less protein in there.

**raider6969** · 03-24-2003, 07:50 AM

really?? what do you suggest as ratios? 40-40-20 (protein-fat-carbs) ?

**Jodi** · 03-25-2003, 05:53 AM

IMO opinion your ratios are fine. Not unless your not trying for ketosis, are you???

Did you read These

**Scotty the Body** · 03-25-2003, 10:04 AM

IMO, if your able to adjust your diet to the proper levels, you shouldn't need to do much or any cardio work.

**Fit Freak** · 03-25-2003, 10:05 AM

I agree...50/30/20 is fine...no need for more fat...IMHO....which I think many others will also share. Your food sources look good but are a bit limited...try adding some sweet potato for a carb, egg yolf, maybe a little cheese, heavy whipping cream (in shakes), as well as some other oils for a fat source, and some whey protein, beef and fish if you like them...for more variety in your protein.

I think cardio x 3 per week for 30 minutes at medium intensity is fine now. BUT...do not increase it yet...especially since you cals are so low. IMO...cals are too low for your BW....also what is your approx. BF% now? This will effect caloric needs also.

**raider6969** · 03-25-2003, 11:53 AM

i havebnt really measured my bodyfat, but according to the bodybuilding.com's calculator ,im at 12% fat. how many cals should i be eating ? i had been dropping 200 cals per week. was that too soon?
what is ketosis?

**Jodi** · 03-26-2003, 12:02 AM

You should be eating approx. 2600 calories a day. I would slowly increase your cals back up and stay with the ratios you have been. Your food choices look good. Also, I would only stay with 2 sessions of moderate cardio per week at 20 mins. Then if your fat loss stalls try insceasing it to 30 mins. Give yourself some room to be able to make adjustments when fat loss stalls. Then make tweaks.

**raider6969** · 03-26-2003, 07:57 AM

how slow should i increase my cals? 200 cals per week? and then when im at 2600 ,will i be losing fat?

**raider6969** · 03-26-2003, 09:12 AM

jodi- how did u calculate that i need 2600 cals with my bodyweight beeing at 209 and 12% fat?

**Jodi** · 03-27-2003, 04:00 AM

Originally posted by raider6969
how slow should i increase my cals? 200 cals per week? and then when im at 2600 ,will i be losing fat?

Sounds good

Don't be surprised if you put on a little w8 to begin with.

**Jodi** · 03-27-2003, 04:03 AM

Originally posted by raider6969
jodi- how did u calculate that i need 2600 cals with my bodyweight beeing at 209 and 12% fat?

You originally said you were 211 so its bwx12 which comes out a little lower but seeing you don't have much fat to loose and want to retain as much LBM as possible I would go with 2600 cals. That way it gives you some room to drop cals when fat loss slows down.

**raider6969** · 03-27-2003, 07:45 AM

i had been droping 200 cals per week, u think that was too soon?

also on the past 6 saturdays, i 've been cheatin with lots of chocolate, alcohol, buffets. can that be the reason y im at 209 lbs now and not alot less?

by the way , no more cheating till i reach my goal.

**Jodi** · 03-27-2003, 09:26 AM

Originally posted by raider6969
i had been droping 200 cals per week, u think that was too soon?

also on the past 6 saturdays, i 've been cheatin with lots of chocolate, alcohol, buffets. can that be the reason y im at 209 lbs now and not alot less?

by the way , no more cheating till i reach my goal.

Yes, I think you were dropping cals too soon. The more serious you are to your cut the better results you would get. I would definately not start dropping any cals until you stop your weekly cheats. That alone will make a great difference on your fat loss.

**raider6969** · 03-27-2003, 12:20 PM

what really happens if i eat ,lets say 3000 cals in one day, with junk food in it aswell? would extra cardio that day make it better?

**Jodi** · 03-27-2003, 12:36 PM

No - not really. Remember muscle burns fat, too much cardio burns muscle, therefore less muscle means less fat burned.

**raider6969** · 03-28-2003, 08:58 AM

thanx a million,i really appreciate your help Jodi!

**raider6969** · 03-28-2003, 09:02 AM

are fat burners good to take?

**Jodi** · 03-28-2003, 01:17 PM

Thats a personal preference. I don't care for fat burners cuz they make me EXTREMELY jittery and my heart rate goes too fast and it scares me. Thats just me. If you really want to use them. Wait a few weeks until fat loss slows and use them to help increase fat loss. Remember every small adjustment is going to kick start the fat loss again so save all your tweaks until you need them.

**Scotty the Body** · 03-28-2003, 01:26 PM

I find there's to much of a drop off in energy when using fat burners, I've taken them in the morning and by the afternoon, i feel like I need a nap.

**raider6969** · 03-29-2003, 06:39 AM

i take a fat burner in the morning and my heart beats superfast. what about ephedra-free fat burners, u think they're better, never tried them.

how is it, by doing to much cardio, u'll lose muscle?

**Scotty the Body** · 03-29-2003, 09:47 AM

The fat burners sold in Canada don't have ephedra, they seem to work just fine for me, I don't use them often as I stated above.

Doing TO much cardio can cause the body to use lean muscle for a energy source as its easier and faster to convert to energy then fat.
You have to remember that the body doesn't just burn one source of energy at a time, depending on the duration and intensity, it uses many different sources as needed.

**Jodi** · 03-29-2003, 11:21 AM

I bet the Ephedra Free would be better - Never tried it.

Still, IMO, I would wait until you need to tweak before using it.

Why not try just a 200mg Caffeine pill before your workouts. That will give you the extra pump in the gym.

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