Getting Cut Without Cardio

The Rose · 03-24-2002, 10:11 AM

Currently my bodyfat is 14.5%. I want to get down to 10% before I go on a bulking phase. However, I want to do it without cardio. I have no time for it and most importantly I hate doing it.

I work out 3-4 times per week for one hour sessions. I am taking protein powder (Penta Pro by the Protein Factory), creatine, and a metabolism enhancing supplement (Metabolean for Men by Interactive Nutrition). My macronutrient profile ratio is approximately 45% carbs, 30% protein, and 25% fat. Most of my carbs come from fructose, starch, and sucrose.

Can you guys give me some advice on what more I can do to achieve my goal?

**Prince** · 03-24-2002, 10:31 AM

You could raise the protein and lower the carbs.

SteveDeBeave · 03-24-2002, 10:59 AM

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!

Robboe · 03-24-2002, 02:21 PM

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)

Neil · 03-24-2002, 04:27 PM

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.

Robboe · 03-24-2002, 06:02 PM

Some were and some weren't.

**gopro** · 03-24-2002, 09:06 PM

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.

wildlifer_jones · 03-25-2002, 10:40 AM

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.

FOLEYMSL · 03-25-2002, 11:15 AM

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.

The Rose · 03-25-2002, 12:10 PM

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.

Neil · 03-25-2002, 02:30 PM

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.

**gopro** · 03-26-2002, 08:48 AM

Quote:

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.

tiger26 · 03-26-2002, 09:16 AM

Quote:

Originally posted by gopro

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

EXACTLY!!!

The Rose · 03-26-2002, 11:26 AM

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.

**Prince** · 03-26-2002, 11:29 AM

Quote:

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

and bars.

tiger26 · 03-26-2002, 11:31 AM

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

**gopro** · 03-26-2002, 05:41 PM

Quote:

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

Tank316 · 03-26-2002, 07:15 PM

Quote:

flank steak

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

**gopro** · 03-27-2002, 06:47 AM

Me too Tank...red meat RULES!

nikegurl · 04-03-2002, 06:30 PM

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?

elvn · 04-03-2002, 07:34 PM

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.

**gopro** · 04-04-2002, 09:56 AM

Quote:

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.

Tank316 · 04-04-2002, 09:57 AM

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

**gopro** · 04-04-2002, 10:02 AM

Quote:

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

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

Tank316 · 04-04-2002, 10:06 AM

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

**gopro** · 04-04-2002, 10:21 AM

Quote:

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.

GYM GURU · 04-04-2002, 10:36 AM

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

nikegurl · 04-04-2002, 11:32 AM

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!

03-24-2002, 10:11 AM	#1
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	Getting Cut Without Cardio Currently my bodyfat is 14.5%. I want to get down to 10% before I go on a bulking phase. However, I want to do it without cardio. I have no time for it and most importantly I hate doing it. I work out 3-4 times per week for one hour sessions. I am taking protein powder (Penta Pro by the Protein Factory), creatine, and a metabolism enhancing supplement (Metabolean for Men by Interactive Nutrition). My macronutrient profile ratio is approximately 45% carbs, 30% protein, and 25% fat. Most of my carbs come from fructose, starch, and sucrose. Can you guys give me some advice on what more I can do to achieve my goal?

03-24-2002, 10:31 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,980 Blog Entries: 25 Photos: 320	You could raise the protein and lower the carbs.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

03-24-2002, 10:59 AM	#3
SteveDeBeave I forgot my wallet! Join Date: Jan 2002 Posts: 130	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!
	PAIN IS WEAKNESS LEAVING THE BODY

03-24-2002, 02:21 PM	#4
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	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)
	Being held down by The Man

03-24-2002, 06:02 PM	#6
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Some were and some weren't.
	Being held down by The Man

03-24-2002, 04:27 PM	#5
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	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.

03-24-2002, 09:06 PM	#7
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,521	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.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

03-25-2002, 10:40 AM	#8
wildlifer_jones Registered User Join Date: Mar 2002 Location: Texas Posts: 19	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.

03-25-2002, 11:15 AM	#9
FOLEYMSL Registered User Join Date: Feb 2002 Location: KANSAS CITY Posts: 31	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.

03-25-2002, 12:10 PM	#10
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	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.

03-25-2002, 02:30 PM	#11
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	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.

03-26-2002, 11:26 AM	#14
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	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.

03-26-2002, 11:31 AM	#16
tiger26 Registered User Join Date: Mar 2002 Location: Brunei Posts: 28	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

03-27-2002, 06:47 AM	#19
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,521	Me too Tank...red meat RULES!
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-03-2002, 06:30 PM	#20
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	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?

04-03-2002, 07:34 PM	#21
elvn Registered User Join Date: Feb 2002 Location: ontario Posts: 74	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.

04-04-2002, 09:57 AM	#23
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	what are paying for a pound of buffalo GP???
	P/RR/Sh Warrior. Epic's new man beast.

04-04-2002, 10:06 AM	#25
Tank316 P/RR/Sh Warrior Elite Member Join Date: Dec 2001 Location: Barron,Wi Posts: 4,345 Photos: 8	am surrounded by buffalo farmers in Wis. i can get it for 5.00 a pound now.its just as cheap as beef..
	P/RR/Sh Warrior. Epic's new man beast.

04-04-2002, 10:36 AM	#27
GYM GURU Registered User Join Date: Oct 2001 Location: Agg town aka Arlington, Tx. Posts: 205	Price is too high I shop at this grocery store called Whole foods & they charge $19.00 per pound for buffalo.
	Never say never & never give up. There is ALWAYS someone worse off than you !

04-04-2002, 11:32 AM	#28
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	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!
	If you want to achieve things that others can't... You have to do things that others won't.