High vs low intensity cardio ?

[roidsnme]

hey bros, cardio really gives me a hard time i can never seem to get it right . i want to burn fat but maintain musclas mass (der). i would say my body type is somewere beetween an ectomorph and a mesomorph i cant put on weight for shit weather it be muscle or fat and a mesomorph coz i have broad square shoulders and a short torso. i dunno my body is wierd . anyway my weight training is good 5 days a week im happy with my gains and how its all going aswell as my diet but my cardio just seems to let me down i always have a little bit of flab somewere . the only carbs i consume r complex ones (brown rice or oatmeal) before my workout and after the rest of the day ill only eat fibrous carbs. so back to my original question i find that either way high or low intensity cardio it eats my muscles not fat . what is a good BPM to have while doing low intensity cardio and for howlong ? and should i carb up before or after or what ?? thanks lads

 

[JMB1]

Throw your diet up here. As for cardio, when are you doing it? what type?

 

[roidsnme]

2-3 times a week low intensity 30-45min sessions. userly do it on the same day as back or chest or arms never on a legs day . my diet looks a bit like this

7am - 2 whole eggs 6 whites,whey protein shake
9.30am - 1 cup brown rice,chicken breast
TRAIN - bannana before,whey protein shake after(with one teaspoon glutamine)
11.30 - tuna,1 cup brown rice
1.30 - chicken breast one cup brown rice
3.30 - ground steak one cup broccolli or green beans
5.30 - tuna one cup broccolli or green beans
7.30 - chicken breast one cup brocolli or green beans
before bed roughly 9.30 - one teaspoon peanut butter, one tablespoon cottag cheese
also as far as supps go i only use 100%whey by ON ,fish oil cycled with flaxseed oil

 

[roidsnme]

im beggining to think gear gear is the only way hoenstly. ive run test-t before got bigger but to watery and got some bad acne so i dont want to touch that shit again . so ive been training my ass off and eating right for atleast 5-6 months minimal changes . maybe im over training

 

[Vaporous]

A lot of peopple swear by early morning cardio. Usually on an empty stomach, maybe some BCAAs throwin in to spare muscle. Two to three low cardio sessions a week isn't going to strip the fat off. I would think you would be looking at atleast five to six days of low intensity cardio and uping the time on the tread.... Look into HIIT. Worked well for me. Others with more experience should be able to help out more...and search the forum. The answers are usually out there.

 

[MonsterMedic]

im beggining to think gear gear is the only way hoenstly. ive run test-t before got bigger but to watery and got some bad acne so i dont want to touch that shit again . so ive been training my ass off and eating right for atleast 5-6 months minimal changes . maybe im over training

What do your workouts generally look like and how long have you been training/training 5 days a week?

 

[roidsnme]

my workout looks like this

mon - chest, triceps
tuesday - legs
weds - cardio - 30 min low intensity
thursday - back, biceps
friday - shoulders - cardio 30 mins low intenisty (6 hours a part )
saterday - cardio 30 mins low inetnsity
sunday - rest

 

[roidsnme]

i also use melanotan ONE . if that means anything i dont know !

 

[MonsterMedic]

my workout looks like this

mon - chest, triceps
tuesday - legs
weds - cardio - 30 min low intensity
thursday - back, biceps
friday - shoulders - cardio 30 mins low intenisty (6 hours a part )
saterday - cardio 30 mins low inetnsity
sunday - rest

How long have you been training this way and can you give me an idea of sets/reps? When was the last time you changed your workout or took a 'break'? Overall the diet looks good to me as long as you're not drowning everything in oil or frying things when you cook.

Height, weight, bf%?

My gut says it Could just be overtraining and you need some time off but lets dig a little deeper first.

 

[roidsnme]

yeah that was my first thought coz i train for 45mins - 1 hour . my form is always good i userly mix up my workouts like ill go heavy 4-8 reps 3 sets 5 exersises for 2 weeks then ill have a week of light weight high reps for a week then ill go back to heavy . im 5,9,80kg,12%bf( this is wat im wanting to without loosing muscle ). my body type would be somewere inbeetween an ecto and a mesomorph !

oh and when i cook i hardly use any oil so yeah im prettyy sure my diet is all good

 

[roidsnme]

it could also be age , im 23 but i hit puberty late . bros in the gym swear thier chest just popped when they hit 26-30 y.o . i refuse to believe its bad genetics coz im naturally lean i have a 6 pack without trying i just struggle to put size on my chest,arms,back.especially chest

 

[MonsterMedic]

When was the last time you took a break?

 

[roidsnme]

never, i dnt no what else to do i love training. does having a break really benfit that much ? should i still eat well during my break or eat more or what ?? im def taking a break or having 2 days rest inbeetween gym sesh's do more compound stuff when im at the gym ! isolation doesnt do much for me .

 

[MonsterMedic]

Sounds like you're definitely overtraining/overtrained to me.

 

[roidsnme]

so what u would suggest. more days off inbeetween ? or just training 3 days a week i was thinking just having mon - compound day -weds - back friday - chest . throw in a few cardio sessions here n thier ?

 

[MonsterMedic]

Since you've been doing bodypart for so long, without any kind of a break, I would advise:

First, take a week or two "off". Where you don't follow your set routines. Go to the gym but if you don't make it one day don't beat yourself up over it. Scale back the workouts maybe or "play". Take it easier.

Then, implement a Push/Pull type workout split for a period of 8-12 weeks. This workout routine calls for you to divide up your exercises between push (predominantly chest dominant) and pull (predominantly back dominant) exercises. The majority of these will also be compound movements: deadlifts and variants, bench press and variants, chin-ups/pull-ups with some auxilliary work like bicep curls on a pull day.

I would also advise you to change your target rep range and sets per exercise so you stop burning out your motor neurons. (It's late and I do not recall the exact terms but overtime you adapt to exercises and your body stops improving - Changing your target reps/sets will "shock" this portion of your Central Nervous System into learning again.)
If you were doing 10-12 reps change to 6-8 or 12-15 and STICK WITH IT. Waffling back and forth like you described a few days ago does not give your body enough time to adapt and grow before getting used to the work!!

 

[roidsnme]

thanks bro. so ill stick with 6-8 heavy for a while AFTER MY REST. and have i got this right train bench then seated row for example ?? ive never done alot of compound stuff so im gunna look at doing plenty of deadys /squats /bench . isolation is no good

 

[roidsnme]

i want to run a short prop cycle too 4-6 weeks ??

 

[MonsterMedic]

thanks bro. so ill stick with 6-8 heavy for a while AFTER MY REST. and have i got this right train bench then seated row for example ?? ive never done alot of compound stuff so im gunna look at doing plenty of deadys /squats /bench . isolation is no good

No, Seated Rows are "Pull" exercises and Bench are "Push". You want those on different days. Do some quick internet searching on Push/Pull workouts. There's a lot of great stuff out there!

 

[roidsnme]

thanks bro ur a stud !