Feedback Please!

TrojanMan60563 · 10-23-2007, 06:38 PM

Hey,

Anyways I am starting to swim daily for cardio to avoid the impact on my joints and back from running etc...and I enjoy swimming in general.

So I have been eating clean and trying to monitor my calorie intake vs what I project I am burning a day. My goal is to cut down to about 220-230 from where I stand now at 275lbs. I guess my final weight is still TBA, but me at zero BF would weigh approx 215lbs. So by the time all is said and done I want to be sub 10% BF.

So my new plan is to keep doing the cardio after my weight training and adding in a mild to moderate swim in the AM before work. Right now I am swimming about 30 minutes a day and want to end up around an hour total.

I plan to keep my reps on working sets between 4-8 for most lifts. Warm up sets 10-15 reps.

What I am trying to figure out is the low rep, high cardio combo. Has anyone tried this, and how did it go for you? Typically when I have done lots of cardio I lift lighter and do more reps ending up smaller all around, and feeling flat.

Opinions and thoughts please guys and girls! I have primarily a powerlifting background due to past injuries I have taken an interest in BBing/overall fitness. I never had to watch my diet to this extent, or do cardio like this in my days of powerlifting....its a real art and challenge to gettingn all the ducks in a row.

jondy · 10-23-2007, 09:14 PM

Staying heavier should help you maintain more muscle provided you're eating enough protein. 4 reps may be a little low, however. I wouldn't go lower than 6 and even that may be too low.

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vortrit · 10-23-2007, 09:56 PM

For me, losing weight has been mostly about diet. I don't do much cardio, and I still don't gain much weight.

TrojanMan60563 · 10-23-2007, 11:28 PM

Its diet for me too...but my logic is lift heavy builds muscle....so I want to keep the diet high in protein and fats and limit my carbs to earlier in the day....and hope that the heavy lifting will help balance out the cardio.

My father is still a competitive powerlifter and has recently started going on long bike rides to throw cardio in his life...mainly due to his age and already boarderline high BP.....his strength has not gone down at all...and he is like 59....I should have a leg up on him at my age.

sensamilia · 10-24-2007, 12:17 AM

Keep the reps low and heavy, not below 4 thou, this should help maintain muscle mass good.

10-23-2007, 06:38 PM	#1
TrojanMan60563 Registered User Join Date: Mar 2004 Location: The U-S of A Posts: 2,967 Photos: 1	Feedback Please! Hey, Anyways I am starting to swim daily for cardio to avoid the impact on my joints and back from running etc...and I enjoy swimming in general. So I have been eating clean and trying to monitor my calorie intake vs what I project I am burning a day. My goal is to cut down to about 220-230 from where I stand now at 275lbs. I guess my final weight is still TBA, but me at zero BF would weigh approx 215lbs. So by the time all is said and done I want to be sub 10% BF. So my new plan is to keep doing the cardio after my weight training and adding in a mild to moderate swim in the AM before work. Right now I am swimming about 30 minutes a day and want to end up around an hour total. I plan to keep my reps on working sets between 4-8 for most lifts. Warm up sets 10-15 reps. What I am trying to figure out is the low rep, high cardio combo. Has anyone tried this, and how did it go for you? Typically when I have done lots of cardio I lift lighter and do more reps ending up smaller all around, and feeling flat. Opinions and thoughts please guys and girls! I have primarily a powerlifting background due to past injuries I have taken an interest in BBing/overall fitness. I never had to watch my diet to this extent, or do cardio like this in my days of powerlifting....its a real art and challenge to gettingn all the ducks in a row.

10-23-2007, 09:56 PM	#3
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	For me, losing weight has been mostly about diet. I don't do much cardio, and I still don't gain much weight.
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10-23-2007, 09:14 PM	#2
jondy Registered User Join Date: Oct 2007 Location: Pittsburgh, PA Posts: 8	Staying heavier should help you maintain more muscle provided you're eating enough protein. 4 reps may be a little low, however. I wouldn't go lower than 6 and even that may be too low. FitnessQuest Personal Training and Consulting Home

10-23-2007, 11:28 PM	#4
TrojanMan60563 Registered User Join Date: Mar 2004 Location: The U-S of A Posts: 2,967 Photos: 1	Its diet for me too...but my logic is lift heavy builds muscle....so I want to keep the diet high in protein and fats and limit my carbs to earlier in the day....and hope that the heavy lifting will help balance out the cardio. My father is still a competitive powerlifter and has recently started going on long bike rides to throw cardio in his life...mainly due to his age and already boarderline high BP.....his strength has not gone down at all...and he is like 59....I should have a leg up on him at my age.

10-24-2007, 12:17 AM	#5
sensamilia Registered User Join Date: Jun 2007 Posts: 205	Keep the reps low and heavy, not below 4 thou, this should help maintain muscle mass good.