500 or 1000 cal deficiet on cycle? for cutting

[vickrx7]

bump

 

[Zyglamail]

Okay everything sounds good except for the HIIT...not sure if that's a good idea for me, since i'm doing a 5x5 program, wouldn't HIIT be a little rough on my legs on the off days, since i'm squatting 3x's per week, I feel as if they need a little more recoop time in between. I was planning on 45min low intensity cardio like swimming laps, rollerblading, incline walking, eliptical etc. is that okay?

Personally I still see HIIT/tabatta/CF the way to go, just keep them say 8 minutes or less so they dont detract too much from your 5x5.

HIIT doesnt have to be just leg work, just High intensity, ideally mix it up and include a bunch of exercises.

Simple stuff like as many rounds as possible in 8 mintes of

5 pull ups, 10 push ups, 15 squats (just your body)

could do 30 jump ropes, 15 situps, 10 push ups

The key is to not work to muscle failure on the stuff but you want some muscle burn from high heart rate. I gaurantee that 8 minutes, if you give it all you got, will be significantly more effective that your 45 minute slow cardio.

The long slow cardio DOES NOTHING besides burn a couple hundred calories. There is no other benefit to! So if thats all it does, simply skip it and cut out 200 more cals from your diet.

The tabatta/HIIT/CF route actually improves metabolic conditioning, increases your VO2max and has a Excess post-exercise oxygen consumption effect that keep you burning calories for many many hours after the work.

I dropped most grains, not 100%, but quite dramtically, mostly stickin to the 3 groups you suggested, it's a kind of a less strict paleo diet, but if the thought of chicken and veggies is going to make me puke on a day or two, i'm going to eat some whole grain something lol

here's an example of a day, actually it's exactly what i ate yesterday if you care to comment or suggest anything

Food Cal/Pro

Whey Protein in Coffee 150/35
Omlet + Fruit 380/26
Hummus Fruit Veggies Tuna 340/35
Steak n Corn 425/52
Gatorade (during workout) 150/0
PW Shake + Banana 340/50
Chicken + Potatoes 480/62
Casein 110/25

Total 2,375/305

the total doesn't include vegetables which i usually add about 100 or 150 cals and 10grams of protein so i would guess my actually total is about 2,500/315

is my protein too high? should i dial it back a bit, replace some cals with some nuts or something? any advice would be great, i'm new to the whole diet thing, have only been watching what i eat for just over a year now, i know some of you guys have a lot more time under your belts haha

I dont think your protein is too high at all. I question the use of gatorade though, not a big fan, especially if the one you use has any corn syrup in it, HFCS actually gets stored directly as fat. Try some coconut water.

Id also make sure you are getting lots of good fats from nuts like almonds, Avacadoes and olives. Sub some in in place of your corn and potatoes.

 

[vickrx7]

Personally I still see HIIT/tabatta/CF the way to go, just keep them say 8 minutes or less so they dont detract too much from your 5x5.

HIIT doesnt have to be just leg work, just High intensity, ideally mix it up and include a bunch of exercises.

Simple stuff like as many rounds as possible in 8 mintes of

5 pull ups, 10 push ups, 15 squats (just your body)

could do 30 jump ropes, 15 situps, 10 push ups

The key is to not work to muscle failure on the stuff but you want some muscle burn from high heart rate. I gaurantee that 8 minutes, if you give it all you got, will be significantly more effective that your 45 minute slow cardio.

The long slow cardio DOES NOTHING besides burn a couple hundred calories. There is no other benefit to! So if thats all it does, simply skip it and cut out 200 more cals from your diet.

The tabatta/HIIT/CF route actually improves metabolic conditioning, increases your VO2max and has a Excess post-exercise oxygen consumption effect that keep you burning calories for many many hours after the work.





I dont think your protein is too high at all. I question the use of gatorade though, not a big fan, especially if the one you use has any corn syrup in it, HFCS actually gets stored directly as fat. Try some coconut water.

Id also make sure you are getting lots of good fats from nuts like almonds, Avacadoes and olives. Sub some in in place of your corn and potatoes.

Holy sh!t man haha, you've given me a ton to think about...sounds like your really know what your talking about and I would MUCH rather do 8 minutes of high intensity than 45 minutes slow haha, the gatorade i drink when i do weights is the "gatorade performer" i'll look into the corn syrup thing.

Are you saying i should do 8 minutes of high intensity on my off days, or every day?