cardio ?'s
- Thread starter malibu350
- Start date
I'm trying to lower my BF....I know it sounded really excessive to me...I just can't seem to lose the BF where I want it gone at....I mean over a 2 month period of eating clean and doing about 2 hours or so of cardio a week plus walking everywhere.....I didn't lose any weight...but I think I lost BF....but it just wasn't enough for me yet... I know that a lot of the pros do that amount of cardio if not more a day......everyday of the week....I know that diet is a lot of the BF loss as well...maybe I should start there....and then add more cardio if it's not working with just diet...
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Frosty
Pro Bodybuilder
malibu350 said:
You shouldn't use the pros as a model unless you're using the same amount of gear that they are.
Have you ever tried interval running? What is your workout routine like? It should be lowish reps and based on the big lifts: Bench, squat, chins, etc.
What is your diet like?
Frosty said:
I usually do one muscle group a day, at least two of the lifts I go heavy as I can...but do no less than 6 reps on any of those lifts...then I do some others for about 8-10 reps....usually wind up with about 12-16 sets per muscle group.....I've tried interval running but for now...I can't really do that program cuz I have bad shin splints....I guess when you gain 40lbs that your body wasn't expecting it kinda pisses it off.....
as far as diet I just took almost all dairy products out as of the end of last week...no more milk in my shakes or any cottage cheese....it's pretty much just chicken about 10 pieces or so a day......egg whites about 8 whites a day...with a little cheese...some turkey bacon...oatmeal 1 -2 cups a day....rice....potatoes.....whey protein with flax oil added.....powerade...and crystal lite....also a little bit of pasta when I can get my hands on it....I'm just afraid of eating something that's going to cause me to hold onto the fat more than I want...any more diet ideas I would appreciate......I have about some fat around my midsectiion that will just not let go at all...and it's pissing me off...so I figured I would change the diet and do some more cardio....
the only reason I was using the pros as a model is because...they're all "natural"
wildman536
New member
you have to be more specific about your Diet
Frosty
Pro Bodybuilder
malibu350 said:I usually do one muscle group a day, at least two of the lifts I go heavy as I can...but do no less than 6 reps on any of those lifts...then I do some others for about 8-10 reps....usually wind up with about 12-16 sets per muscle group.....I've tried interval running but for now...I can't really do that program cuz I have bad shin splints....I guess when you gain 40lbs that your body wasn't expecting it kinda pisses it off.....
as far as diet I just took almost all dairy products out as of the end of last week...no more milk in my shakes or any cottage cheese....it's pretty much just chicken about 10 pieces or so a day......egg whites about 8 whites a day...with a little cheese...some turkey bacon...oatmeal 1 -2 cups a day....rice....potatoes.....whey protein with flax oil added.....powerade...and crystal lite....also a little bit of pasta when I can get my hands on it....I'm just afraid of eating something that's going to cause me to hold onto the fat more than I want...any more diet ideas I would appreciate......I have about some fat around my midsectiion that will just not let go at all...and it's pissing me off...so I figured I would change the diet and do some more cardio....
the only reason I was using the pros as a model is because...they're all "natural"
Bro, what is your actual workout?
Do you run 2 hours a day? That would explain the shin splints. Sprinting is much easier on the knees since you're not running on your heels.
Have you tried a lower carb diet?
wildman536 said:
Okay right now I wake up.at 6am..I have 2 scoops of ON whey protein in water..which is about 46 grams of protein and 6 grams of carbs...then I go and eate about 6 or 7 egg whites(depending on the serving size at the chow hall) and 1 cup of oatmeal. then about 2 or 2 and 1/2 hours later I have 2 pieces of chicken and either rice or a potato and some fruit....and maybe another protein shake in water.....then at 11am I usually have a repeat of the first meal........but with a salad added and some veggies....then meal 4 is the same thing...pretty much each meal is the same cuz I am limited to the food I get over here in korea....the only decent meat is chicken breast....and they usually dont' have any other types of carbs.....then I eat again at about 3:30pm or so...then drink some whey protein with flax oil added maybe eat some fruit... and creatine...then go to the gym by 4:30 or so...then for the workout for instance...I did chest yesterday we started of at 135 on flat bench for 10...then did 225 for 10...then up to 265 for another 10 (cuz I didn't feel like stopping at 8) then I went up to 295 and did that 6 times.....after that we did incline dumbbell...starting at 95x10, 105x10, 115x 8, 125x6...then did some incline flys for 4 sets....and finished off with pullovers lying on a flat bench...then I had another shake with whey protein and flax.....and drank some powerade....and then ate again...had another shake before I went to sleep....and that's it...I mean I would love some more meal ideas....but all I can think of to eat is like tuna and chicken...cuz I'm limited to what I can cook...but I've thought about like tacos with low carb tortillas and low fat turkey meat....something like that for a change....I was told that I should cut out dairy...so I'm trying like hell to do that....but it's hard to do...I have also cut out all the sodium that I can...I don't use any seasoning if it has sodium in it......I do cardio on mon, wed, and fri morning on an eliptical machine for about 30-45 minutes on an empty stomach...and keep my heart rate at about 158.....the only thing that I just recently changed was my diet.....other than that the workouts havent' changed....I also started the last couple of weeks adding another day of cardio to the workout....but I didn't want to add too much...and if I do it after my workouts...I'm afraid of losing some muscle...so what should I do in that case...drink some protein to fight that off?? I feel like I'm starving myself though....
I've never been this determined...all I need is the right tools and information to do it with...and I think that I can do it....I mean I've gotten where I am so far...by being misguided so to speak...so any suggestions are appreciated....also if you need any more info from me...let me know...and I'll try to post it...I ordered a caliper last week that should be here tomorrow so that I can figure out my BF...so I'll post that tomorrow after I figure it out... Thanks again for the replys so far...
forgot to add that I drink almost 2 gallons of water a day....I started drinking some crystal lite to curb the reduntancy of the water....so far so good....I might drink like 6 oz of diet soda day...but nothing else except water, powerade, and crystal lite....
my main confusion is that most people tell you what you CAN"T eat....not what you can...they say don't eat white bread...(which of course I know it's horrible) but then you tink that wheat bread is okay....then you find out that all bread is bad for you...then that you can't eat white rice...it needs to be brown....and that pasta is kinda okay but you'd be better off without it....so where the hell am I supposed to get my carbs from??? I think that I'm just getting a bit frustrated with the whole diet thing....I mean you think that you are actually doing okay...and then come to find out you aren't doing nearly as good as you thought....also what type of carbs to eat before and after a workout??? I know dextrose for sure after a workout...but I thought lower glycemic carbs before a workout is what you are supposed to have...and the dextrose and like after to refill all of your cells with glycogen...
thanks for being patient with my ignorance in this matter...I'm just tired of being in the dark about some things...and you can't really learn everything you need to from websites....some needs to be taught from people that have been there done that!!!
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Frosty said:
I tried the BODYOPUS diet once...for about 2 weeks...and noticed a little results...but that was like 2 years ago....and I've since learned that I shouldn't have to put myself through that crap....but if it's the only thing that works...I guess I have no choice...
Frosty
Pro Bodybuilder
What is your actual workout?
Also, 2 weeks on a diet is not long enough to tell if it will work or not. That doesn't even get past the acclamation phase of that type of diet, which is 3-4 weeks. You have to get your body used to burning fat for energy.
Carb sources, long grain brown rice is good, whole oats are ok, and yams are an excellent source.
Cutting out all sodium is a bad idea. I'm not aware of any mechanism that would cause sodium reduction to cause fat loss. Salt is important for an athelete, so it's not a good idea to cut it all out. Not to mention if you cut it out, I believe your body will retain sodium in order to make up for it.
Some people claim that dairy bloats them, but bloating has nothing to do with actual fat loss. The calcium and fat in dairy can actually help with fat loss.
Also, 2 weeks on a diet is not long enough to tell if it will work or not. That doesn't even get past the acclamation phase of that type of diet, which is 3-4 weeks. You have to get your body used to burning fat for energy.
Carb sources, long grain brown rice is good, whole oats are ok, and yams are an excellent source.
Cutting out all sodium is a bad idea. I'm not aware of any mechanism that would cause sodium reduction to cause fat loss. Salt is important for an athelete, so it's not a good idea to cut it all out. Not to mention if you cut it out, I believe your body will retain sodium in order to make up for it.
Some people claim that dairy bloats them, but bloating has nothing to do with actual fat loss. The calcium and fat in dairy can actually help with fat loss.
I cut all sodium out because of the fact that it causes water retention...the only sodium I get is whatever's natural in the foods....or like in the fat free dressing...stuff like that.....like I said for the carb sources...can you guys give me some actually prepared foods ideas so I don't burn out on fricken brown rice and yams.....so you are saying that maybe some skim milk or 2% would be okay...I usually don't drink whole milke anyways..
and what do you want to know by my actual workout??? Let me know how detailed you want and I'll give it to you...
and what do you want to know by my actual workout??? Let me know how detailed you want and I'll give it to you...
Frosty
Pro Bodybuilder
malibu350 said:
Water retention has nothing to do with fat loss. In fact, iodine in salt can make sure the thyroid is functioning properly in order to create fat loss. This is especially important when calories are restricted.
Try having some whole fat cheddar cheese or some whole fat yogurt instead of the milk.
I just want to know what your workout is.
Frosty said:
Okay for the past 4 months I've been going mon-fri....mon, wed, and fri morning I have to do stretching pushups, situps...and then about a half hour of cardio...then I go to work....and at about 4:30pm I go to the gym...
1st workout is chest I do flat bench 1-5 working sets then incline dumb bells at 4 working sets, either incline, decline or flat flys for four sets, and pullovers for 3-4 sets...sometimes I do some cables also...depending on how I feel
2nd workout is usually arms I do supersets of preacher curls and skull crushers 4 sets, dumbbel curls and behind the neck with a dumbbell for tri's...then straight bar curls and either dips or pull downs for tris...all for four sets always increasing the weight....
3rd workout is legs, squats 4-5 sets, leg press, leg extensions, either straight legged dead lift or leg curls, and calves...all for 4 sets calves about 20 reps per set
4th is shoulders I do military press, up right rows, shrugs, rear delts, and front raises...4 sets of each
5th back day, I do pullups 4-5 sets, dumbbell rows, seated cable rows, close grip pulldowns, and deadlifts....
on most of my sets go for reps at 10, 10, 8, and 6......somethings I go for just strictly 8-10 reps..
I do abs on mon, wed, and fri in the morning and after my workouts in the afternoon....
this is pretty much my weekly workout...what I'm thinking of changing now is going back to doing 2 on one off...that's what I used to do and when I think that I made my biggest gains...
Frosty said:
so what you are saying is that it's okay to add some salt to a few different things like rice or potatos???
also if you want to know poundages for the lifts I can give you those as well
also I wanted to ask if I do do a low carb diet...is there any point in which I should carb load??? so I don't lose too much muscle?
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