Best Cardio Option To lean

[DJBravo]

Hey
im 5'7.5 and 178lbs.
Im trying to lean out and at the moment my bf is in the low to mid 20s.
i have been doing 10-15mins of high intensity cardio on the stepper/tredmill (speed intervals) after my weight training sessions every day.

my diet is generally protein shake based, and when i eat i stick to tuna, eggs onions, cheese etc. my carb intake is 40g or less per day.

im having trouble changing my bf composition.
my question is, what sort of cardio is best suited. should i focus on high intensity for short periods, or low intensity for long periods? and why?

cheers.

 

[Ingram]

High intensity cardio can burn up muscle tissue just as quick as it burns up fat.

Try 30-40 mins of lower intensity (Tredmill fast walk on incline) You'll have much more success.

Your carbs are much too low, you'll get yourself sick eating that little. Concentrate on getting as much real food in as possible, you can't have just shakes all day. All your meats should be served with veggies too, they'll help better assimilate the proteins.

-Ingram

Hey
im 5'7.5 and 178lbs.
Im trying to lean out and at the moment my bf is in the low to mid 20s.
i have been doing 10-15mins of high intensity cardio on the stepper/tredmill (speed intervals) after my weight training sessions every day.

my diet is generally protein shake based, and when i eat i stick to tuna, eggs onions, cheese etc. my carb intake is 40g or less per day.

im having trouble changing my bf composition.
my question is, what sort of cardio is best suited. should i focus on high intensity for short periods, or low intensity for long periods? and why?

cheers.

 

[drewboy]

whats your caloric intake? I hope your balancing out that VERY LOW carb intake with a HIGHER protein or fat intake to make up for lost cals.

With you having trouble changing BF composition, I can almost guarantee you that your in starvation mode. Your bod is hanging on to every last drop of fat you have left. Plus those protein shakes your chugging, man those have no thermic effect (cals burnt through digestion). The digestive system was meant to digest whole foods not liquids all day.

That low of carbs can be dangerous if you arent using that diet properly. Heres an excerpt from "Burn the fat feed the muscle": "When glycogen stores are severely depleted through dietary restriction, your body can
also burn protein for energy, converting muscle tissue into glucose through a process
called gluconeogenesis. Carbohydrates have a protein-sparing effect – they help ensure that you don’t burn up muscle for energy."

ZIGZAG those carbs, have 3 moderate low days of carbs (150g) then maybe a very low day (50g) and then on the 4th or 5th day have High carb day (250g). Your glycogen stores will be revived and youll keep your body guessing.

 

[DJBravo]

Ingram - thanks, ill give that a go for sure. i noticed the high intesity cardio made me much fitter, i was able to maintain a heartrate in the low 180s for 10-15mins.

Drewboy - i am relativley new to this, and i am quite uncertin about caloric intakes. i have been on this particular diet for 9months, and lost about 28kg of BF whilst retaining and devoloping my existing muscle, however i have hit a wall in my progress hence i am searching for advice.

i certainly prefer real food comparing to protein shakes, but im worried if i have a 3 day carb intake of 150g, then a 50g followed by a 250g, ill only maintain.
if i step up the fat intake, can i remain as low carb as i am. and if so, how many gs of fat/calories should i be intaking ?

also, with the current diet of 40g per day of carbs, i also have a binge day every seven days where my carb intake is like 350g.

thanks again.

 

[Ingram]

Well sometimes you have to prioritize what you want? Stronger cardiovascular system? or to be leaner?

-Ingram

Ingram - thanks, ill give that a go for sure. i noticed the high intesity cardio made me much fitter, i was able to maintain a heartrate in the low 180s for 10-15mins.

 

[xrsist]

post up your current diet bro

 

[DJBravo]

i think ill pick option two