PGHRam

Just joined today. I'm 5'10" 178lbs right now. I started training again 2.5 months ago after a 10 year lay off. I was 215lbs at the end of summer and fat as hell. I've been doing AM cardio to drop the weight. My goal is to lose the fat and rip up the abs for summer. I have my diet in order and its going great. 40/40/20 or damn close to it.
I'm doing the 5x5 routine now with AM cardio. I'm not a newb as far as training goes, but I'm not an expert either.

How many minutes of cardio per session should I do. I'm currently at 30 minutes @ 5.5mph 4 times a week.

Thanks.

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XFatMan

Welcome.

Well, how much cardio you should do depends on how much fat you want to lose and how quickly you want to lose it. What you're doing looks already fine. Now, my suggestion is that you do as much as necessary to lose 1/2 - 1 pound per week. That means that you also need to control your calorie intake because it doesn't bring much if you increase cardio and eating. But 30-minute sessions are a good call.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

PGHRam

My BMR is 1850 cals. How many calories a day should I eat? I've been eating between 1800 - 2000 every day.

Thansk.

XFatMan

You should check out this one: http://www.ironmagazineforums.com/di...intenance.html (Guide to Cutting, Bulking & Maintenance)

There are a lot more stickies you could read. You could also read the stickies on training.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%