I'm 6'2, 205 pounds. I'm guessing my body fat is around 11 or 12%. I have been lifting hard for about 2 years now with little or no cardio. I've decided that I was to trim up a bit, but i have some questions. What kind of cardio should I do to try to keep my muscle but lose some bf? after cardio should I drink a protein shake and gatorade like I do after my weight training? I'm going clean up my diet and keep my carbs down late at night. I'm also going to start eating 6 small meals a day. Any suggestions?
getting lean for summer
- Thread starter matathom
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TheMilkMan
New member
I'd do the cardio in the AM as soon as you wake up and then eat a normal breakfast afterward. If this doesn't work for you, I'd do cardio right after you train.
Keep the intensity low and do it for 30-45 minutes 4x a week and you should be fine.
Keep the intensity low and do it for 30-45 minutes 4x a week and you should be fine.
45 minutes of cardio keeping your heart rate between 65-75% of your maximum heartrate( your maximum heartrate is 220-your age). i do it in the am as soon as i wake up, then i have a whey protein shake and 1 cup of oatmeal. i would ditch the gatorade post workout if you are trying to lean up
outlawtas
New member
Like posted above, cardio is optimally dont first thing AM. As far as the frequency, that really depends on your genetics. If you tend to lose fat easily then 4x a week would be sufficient. Personally, I need 2 sessions of 30-45 minutes a day to cut weight (mind you , i become a fat ass in the off season lol). Forget the gatorade. Make sure your small amount of carbs are coming from Low-gi sources and that your getting plenty of protein with a sufficient amount of healthy fats. Don't forget a weekly cheat meal - I prefer sunday night, because if I did a saturday afternoon or something I'm more likely to continue cheating. Good luck.
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