Fat loss and cardio question...

[Amsa]

Am I eating and training OK?

Hi,

I'm trying to reduce my BF (16% current) to around 12/13% by June and increase my body weight to around 170 lbs.. I am 5.9 @ 164 lbs. I train every other day: Chest/Shoulders, Arms, Back/legs with cardio every day at around 65% of my target HR (118-125 BPM).

In regards to my diet, I eat 5 times a day every 3 hours always trying to keep fats low. My diet is about 55%C/25%P/20%F (around 2000 calories/day)

My guess is that with proper dieting and exercising muscle will grow and fat should decrease however I wouldn't mind advise from people who've been doing this for years with proven success.

Is Cardio at 65% of my target HR ok? or should I go higher to increase my caloric consumption? I've heard that higher HR% means consuming carbs calories rather than fat calories thus reducing lean muscle mass?

Any thoughts?

With thanks,

Amsa

 

[TheRoyalOne]

Hi,

I'm trying to reduce my BF (16% current) to around 12/13% by June and increase my body weight to around 170 lbs.. I am 5.9 @ 164 lbs. I train every other day: Chest/Shoulders, Arms, Back/legs with cardio every day at around 65% of my target HR (118-125 BPM).

In regards to my diet, I eat 5 times a day every 3 hours always trying to keep fats low. My diet is about 55%C/25%P/20%F (around 2000 calories/day)

My guess is that with proper dieting and exercising muscle will grow and fat should decrease however I wouldn't mind advise from people who've been doing this for years with proven success.

Is Cardio at 65% of my target HR ok? or should I go higher to increase my caloric consumption? I've heard that higher HR% means consuming carbs calories rather than fat calories thus reducing lean muscle mass?

Any thoughts?

With thanks,

Amsa

There has been a lot of debate regarding how much of what type of cardio is best. Even when to do it has caused arguments. Check out this thread. There is plenty of good info there.

 

[crazy_enough]

Im a little confused, coz it sounds like u want to bulk and cut at the same time!!

U can cut and work on retaining lbm, but hoping to drop bf while upping weight might leave you going around in circles! U gotta make a choice, either u cut or bulk!

 

[Missfit4all]

There has been a lot of debate regarding how much of what type of cardio is best. Even when to do it has caused arguments.

Amen to that. Do what some recommend....do what is fun 4 you and what feels right 4 you!! And remember the saying..."Find what works and don't change a thing?" If you would like to hear my Success story on how to lose BF of (1 lb. per week) and of which Cardio i used for how long, how many days per week, please send a PM.

My Success story is not up for debate. LOL.

 

[DeadBolt]

I agree with crazy in the speculation that your trying to add lbm and reduce bf%. That will only work if your new to training or you are just a genetidc freak....in noticable amounts that is.

Once you give us adefinative answer as to what you want we can comment on your macros.

As for cardio it is said that @ 75% mhr you will not only burn the most fat but you will also burn the most calories. At 50% mhr rate 50% of your calories burner are from fat calories but the total number of calories is very low. At 75% mhr only 30% of those calories are fat calories but b/c you burn so many more calories you are actually burning more fat cals then at 50%. It also has to do with the total calorie expenditure over the entire week...the more calories you burn the better.

 

[Exordus]

He sounds like me. Unfortunately I'm not a "genetic freak", but I am new to training so I got a little going my way. LOL

 

[Missfit4all]

He sounds like me. Unfortunately I'm not a "genetic freak", but I am new to training so I got a little going my way. LOL

Hey Exordus, Cool Super man! Keep training my friend!!! You'll get there B for 2 long!! Do you go to a gym or what?

 

[Exordus]

Hey Exordus, Cool Super man! Keep training my friend!!! You'll get there B for 2 long!! Do you go to a gym or what?

That "Cool Super man" would be one of my favorite hero's: Colossus from the X-Men. I'm an old comicbook fan. Can't help it. Thanks for the Atta-boy though.

 

[Amsa]

I agree with crazy in the speculation that your trying to add lbm and reduce bf%. That will only work if your new to training or you are just a genetidc freak....in noticable amounts that is.

Once you give us adefinative answer as to what you want we can comment on your macros.

As for cardio it is said that @ 75% mhr you will not only burn the most fat but you will also burn the most calories. At 50% mhr rate 50% of your calories burner are from fat calories but the total number of calories is very low. At 75% mhr only 30% of those calories are fat calories but b/c you burn so many more calories you are actually burning more fat cals then at 50%. It also has to do with the total calorie expenditure over the entire week...the more calories you burn the better.

Thanks for the replies...for a while I thought no one was going to respond. It's appreciated.

As for what I am trying to accomplish here my goal is to reduce fat to around 12% by June. I don't want to lose weight during the process so I am also doing good sessions of weights along a good eating plan. So far I think it's ok but again only time will tell.

I just started last week and will check my progress on a wekly basis and adjust my diet and/or cardio accordingly. I'm 39 years old and consider myself in good shape however those last few pounds of fat are always difficult to lose.

I've been told that keeping my HR between 65%-70% of my MHR burns the most fat calories, is this correct?

Amsa

 

[DeadBolt]

Yea stay in the 70% range and you'll do fine. Or you can try some interval work.

 

[ReelBigFish]

That "Cool Super man" would be one of my favorite hero's: Colossus from the X-Men. I'm an old comicbook fan. Can't help it.

Me too if ya can't tell. Gotta love the ORIGINAL Turtles
<-------------------

 

[Exordus]

Me too if ya can't tell. Gotta love the ORIGINAL Turtles
<-------------------

Yeah, but your AVI isn't an ORIGINAL turtle or else he'd have a red mask.

 

[ReelBigFish]

It's Michealangelo not Raphael.

 

[Exordus]

It's Michealangelo not Raphael.

Ahhh, then it's not the ORIGINAL. Eastman & Laird's original graphic novels, all 4 turtles had RED masks. They were only changed when they became more popular so that the kids could tell them apart. If you've never seen the original graphics, look them up. Much better and more, well...graphic, then the cartoons of today.


I think I'm aging myself here. That was way back in 86'.

Sorry, didn't mean to get off the original subject guys.

 

[ReelBigFish]

lol hmm i didnt konw that. I've been watching since i was like 2 or 3 and that was in 89 -90 and every comic or cartoon i ever saw, they all had thier diff. colored masks. of course everything i had was based off the tv. show.

 

[Exordus]

lol hmm i didnt konw that. I've been watching since i was like 2 or 3 and that was in 89 -90 and every comic or cartoon i ever saw, they all had thier diff. colored masks. of course everything i had was based off the tv. show.

Yep, I'm feeling old.

Original Cover art for one of the novels: http://www.ninjaturtles.com/wall/800x600a.jpg