3 Quick Questions, Can You Help?

[willocraig]

Old Routine

Monday - Sholuders/Triceps/Abs
Tuesday - Cardio
Wednesday - Back/Biceps
Thursday - Rest
Friday - Legs/Chest/Abs
Saturday - Rest
Sunday - Cardio

New Routine

Monday - Rest
Tuesday - Legs/Chest/Abs
Wednesday - Rest
Thursday - Back/Biceps
Friday - Cardio,Rowing Machine - 60 minutes at my Target Heart Rate (153)
Saturday - Sholuders/Triceps/Abs
Sunday - Cardio,Rowing Machine - 60 minutes at my Target Heart Rate (153)

My question is about my cardio, I am cutting and so cardio is an important part to my workouts, what im asking is at the moment I do two 1 hour cardio sessions a week and to be honest it feels to much, so if I changed me cardio to 2 30 minutes cardio sessions would this be substantial enough to keep my cardio at a good rate rather then it being not enough?
Also I have run out of whey protein and the shop does not get another delivery for another week so I was wondering if there is anything I can take to susbstitute whey just for a week until the delivery come, I know I will not get the same effect as whey but is there something I can take just as a sub?
And my last quiestion, what else is there to slow down my metabolism before I go to sleep instead of cottage cheese?Just get a bit sick of haveing CC and I would like to alternate it with another food,any ideas?

Thanx for any help guys, I appreciate it!
Willo

 

[eastbaylifter]

First, a couple comments you didn't ask about:
- Doing legs and chest on the same day is tough to do if you're lifting heavy since they're both large muscle groups. You might want to split them into different days (unless your new routine is making results of course, in which case ignore that comment).
- Rowing as cardio is great, but it works your back. You're probably overtraining your back there, especially by doing a rowing session the next day after back day.

Ok, to your questions:
1. 1 hr is too long, so definitely go to 1/2 hour. Make sure your diet is in order too, balancing calories in vs. calories burned, less 500 cals.
2. For just one week, any low-fat protein source would work. Just stay away from soy. Real food is best (skinless chicken, egg whites, tuna, etc.) but I personally like ISOPURE or Myoplex for protein replacements.
3. Ok, this question doesn't make sense. You're cutting, so why do you want to slow your metabolism down while sleeping?

 

[CowPimp]

I think you would be fine dropping to 2-3 30 minutes sessions per week. You should at least be able to maintain your current level of conditioning like that.

Egg whites are about the best you can do in the meantime. You could combine the whites with skim milk as well, as that is where whey comes from. Not to mention milk spikes your insulin levels, which is a plus after a workout.

You could get some Grow! It's a supplement available various places online. It is loaded with micellar casein protein so you stay in a positive nitrogen balance most of the night. Otherwise, just eat some meat and combine it with a fat source to slow gastric emptying.

 

[CowPimp]

First, a couple comments you didn't ask about:
- Doing legs and chest on the same day is tough to do if you're lifting heavy since they're both large muscle groups. You might want to split them into different days (unless your new routine is making results of course, in which case ignore that comment).

I agree with this statement. I would stick chest with shoulder and triceps and just do the classic push, pull, legs split. There are other options, but working chest and legs together is probably one of the worst.

- Rowing as cardio is great, but it works your back. You're probably overtraining your back there, especially by doing a rowing session the next day after back day.

Although 60 minutes is a little excessive, it's not going to cause him to overtrain. In fact, probably quite the opposite. Low-moderate intensity endurance and cardiovascular exercises aid in recovery by causing a rush of blood to the muscles that are still in the process of healing.

 

[willocraig]

Thank you so much for your help eastbaylifter and cowpimp, I will definitely change my chest/leg/ab day it is extremely hard!So thanx for that and I will start taking some eggs with milk post work out for the next week,sorry t keep asking questions but how many eggs should I have with the milk? And I think I will knock my cardio down,but would it be ok to do 1 60 minute cardio session instead of 2 30 minute cardio sessions?

Thank you for all your help and for anymore!
Willo

 

[HardTrainer]

Old Routine

Monday - Sholuders/Triceps/Abs
Tuesday - Cardio
Wednesday - Back/Biceps
Thursday - Rest
Friday - Legs/Chest/Abs
Saturday - Rest
Sunday - Cardio

New Routine

Monday - Rest
Tuesday - Legs/Chest/Abs
Wednesday - Rest
Thursday - Back/Biceps
Friday - Cardio,Rowing Machine - 60 minutes at my Target Heart Rate (153)
Saturday - Sholuders/Triceps/Abs
Sunday - Cardio,Rowing Machine - 60 minutes at my Target Heart Rate (153)

My question is about my cardio, I am cutting and so cardio is an important part to my workouts, what im asking is at the moment I do two 1 hour cardio sessions a week and to be honest it feels to much, so if I changed me cardio to 2 30 minutes cardio sessions would this be substantial enough to keep my cardio at a good rate rather then it being not enough?
Also I have run out of whey protein and the shop does not get another delivery for another week so I was wondering if there is anything I can take to susbstitute whey just for a week until the delivery come, I know I will not get the same effect as whey but is there something I can take just as a sub?
And my last quiestion, what else is there to slow down my metabolism before I go to sleep instead of cottage cheese?Just get a bit sick of haveing CC and I would like to alternate it with another food,any ideas?

Thanx for any help guys, I appreciate it!
Willo

y take rest days? if you wanna be like arnold you must train like him

 

[willocraig]

Thats a good point.lol

 

[HardTrainer]

Thats a good point.lol

dont listen to anything i say

 

[willocraig]

Anyone?

 

[ALBOB]

And I think I will knock my cardio down,but would it be ok to do 1 60 minute cardio session instead of 2 30 minute cardio sessions?

Thank you for all your help and for anymore!
Willo

I'm not really sure I understand the entire question. If you're cutting, why would you want to cut down on your cardio? I know you don't absolutely NEED cardio when cutting, but it sure helps. Also, are you asking if one, 60 minute session of cardio per week is good enough? I'd say no. Personal opinion here, but I'd go so far as to recommend three 20 minute session per week. (just make sure they're pretty intense.)

 

[willocraig]

Thanx for your advice ALBOB, so a two 30 minute cardio session per week is not as good as a 3 20 minute cardio session per week?Thanx for anymore help!

 

[CowPimp]

Thanx for your advice ALBOB, so a two 30 minute cardio session per week is not as good as a 3 20 minute cardio session per week?Thanx for anymore help!

I think spreading the cardio throughout the week is better. Your metabolism stays elevated for hours after you finish a cardio workout. You can take advantage of this on multiple days if you spread your cardio out more. Not to mention, if you perform longer sessions of cardio at a moderate intensity or higher, you pose a greater risk of losing LBM. I'm not saying you will for sure, but I don't particularly like taking chances.

You could also look into very light cardio, walking or powerwalking, for extended periods of time. Your body likes to use fat stores to power exercises like that.

 

[Squaggleboggin]

Good advice as usual. You'd be surprised what 30 minutes of powerwalking a day can do as far as weight loss goes. Plus, it's a whole lot easier than jogging or running if you happen to be on the heavier side.