Thread: Getting Cut Without Cardio

You could raise the protein and lower the carbs.

Your macro-nutrients are at 30, 45, 25 P/C/F. This would be good for bulking.

If you want to cut you should raise your protein and lower your carbs as Prince said. Go for 50/30/20 P/C/F, this is a better spread for cutting. You also need to look at your overall calorie intake daily.

If you want to cut and cut seriously you need to do your cardio!

Not the best of carb choices there bud.

You can reduce bodyfat quite happily without cardio, but there was a study that indicated that cardio burns more fat sub-skin whereas cal deficit seem to burn more visceral fat. It was in women tho, but i doubt it would be any different from men (and if it is it prolly won;t be that much difference)

I read that study too Chicken( assuming we are talking about the same one) and the subjects were not doing any exercise. I think if you keep the protein high and the carbs low combined with resistance training you can cut to a certain degree with no cardio.

Some were and some weren't.

I agree with the above...lower your carbs to 1 gram per lb of bodyweight. Keep protein at 1-1.5 grams per lb.

As for training...here is a method I use with my clients who either have no time for, or refuse to do cardio...

Sample workout...
GIANT SET 1:
-bench press
-leg press
-chins
-leg curls

*2 times through...8-12 reps each movement...no rest between exercises...1 minute between giant sets.

GIANT SET 2:
-incline press
-leg extension
-dumbell row
-stiff deadlift

*same as above

ABS/CALVES as cool down

This type of routine will burn fat through the release of GH and a tremendous expenditure of calories. It will also build plenty of muscle.

Steve's repsonse on macronutrients is what I recommend and as far as cardio is concerned, have you tried high-intensity interval training. You need as little as 12 minutes. Things like sprinting, stairmaster, and versaclimber work best. After about a 2 minute warm-up, go all out for 20-30 seconds (you should be gasping for air), rest for 10-15 seconds, repeat this for 8-10 minutes. You can either stick these at the end of your workouts or find a spot for it on off days. I've been doing it know for 6 weeks. Keeps the BF low and retains strength. Just look at sprinters physiques - great cardio conditioning and still ripped and muscular.

I don't know about the rest of you but I would cut my routine form one hour to 45 minutes and do cardio for the 15. There is nothing like cardio to burn calories. Plus, I've heard from numerous sources and I agree that, excluding cardio, if your in the gym longer than 45 minutes, your wasting time.

I weigh 145 lbs at 5 feet 6 inches. That means 145 grams minimum of protein per day. How do you guys get so much protein? Please give me a daily food plan.

6 meals a day at 25g per meal and you'll hit 150. I tend to get less protein and more carbs in my early day meals and then I reverse it at night.

Originally posted by The Rose
I weigh 145 lbs at 5 feet 6 inches. That means 145 grams minimum of protein per day. How do you guys get so much protein? Please give me a daily food plan.

Using a protein powder or MRP will help you to more easily consume you daily protein intake.

Originally posted by gopro


Using a protein powder or MRP will help you to more easily consume you daily protein intake.

EXACTLY!!!

I do use a protein powder (Penta Pro from the Protein Factory). However, I want to know what real foods you eat to get good lean protein. I try to avoid saturated fat because I have high cholesterol. So meats must be lean.

Originally posted by gopro
Using a protein powder or MRP will help you to more easily consume you daily protein intake.

and bars.

egg white. (when taking in eggs, make sure to have at least one egg yolk and as much egg white as you want)
tuna

these two are real cheap

Originally posted by The Rose
I do use a protein powder (Penta Pro from the Protein Factory). However, I want to know what real foods you eat to get good lean protein. I try to avoid saturated fat because I have high cholesterol. So meats must be lean.

-chicken breast
-turkey breast
-egg whites
-fish
-buffalo
-lean steak...round, flank
-non fat cottage cheese
-tuna fish
-ostrich

flank steak

i just took some of the grill, this is my fav....

Me too Tank...red meat RULES!

i never ever know which cuts of meat (beef) are ok and which are too fatty.

flank steak is a good one? it's not too expensive so that's cool with me. high in protein and reasonable fat levels?

any other good beef cuts to look out for? seems like the grocery store always calls it something different then what i get told to look for!

but - flank is good?

well, my experience is you really can't cut without cardio
interval training has worked very well for me though. cycling through high and low intensity points in your regime will do wonders and you need less time to do it. perhaps you could do 3 30 min. interval sessions per week???
it seems no one mentioned anything about your carb sources: fructose, sucrose and starch!! yikes!! i would eliminate this right off. ingest only low-glycemic carbohydrates and try to limit the above 3 carb sources just during your cutting phase.
fill up on fibrous carbs so that you are satiated and not as likely to over eat.
just some thoughts from what i've had work for me.

Originally posted by nikegurl
i never ever know which cuts of meat (beef) are ok and which are too fatty.

flank steak is a good one? it's not too expensive so that's cool with me. high in protein and reasonable fat levels?

any other good beef cuts to look out for? seems like the grocery store always calls it something different then what i get told to look for!

but - flank is good?

Flank and round are best. London broil isn't bad, and you can always try buffalo...as low as chicken in fat with a red meat flavor.

what are paying for a pound of buffalo GP???

Originally posted by Tank316
what are paying for a pound of buffalo GP???

Good question...gonna have to ask my girlfriend, lol.

am surrounded by buffalo farmers in Wis. i can get it for 5.00 a pound now.its just as cheap as beef..

Originally posted by Tank316
am surrounded by buffalo farmers in Wis. i can get it for 5.00 a pound now.its just as cheap as beef..

Wow, that is good...i think I pay about $7 per pound.

I shop at this grocery store called Whole foods & they charge
$19.00 per pound for buffalo.

there's a buffalo farm near where i live. (freaked me out when i found it) at first i totally didn't realize that the buffalo were there for meat. i'm dense like that.

maybe i need to try that....for some stupid (girly?) reason the idea of eating them after seeing them from the road seems odd. i eat chicken and beef and fish no problem but ostrich and buffalo freak me out.

ostrich meat is catching on big. not sure why it makes me squeemish....never tried it. not sure if i can manage it though. (i'm sucha wimp!)

thanks for the good advice and help on the beef cuts though!

Stop talking about beef and get back to the original issue!