Cardio question

[deathdroprob]

Hey all I usd to be a skinny but these days Im whey-ing (hahaha) aroun 94 kgs. More han 200lbs. Any way I suspect Im a bit over 15% b/f and I was thinking of doing a bit of cardio on my off days.

I Weight Train on Monday Wednesday Friday during the day.
I was gonna do cardio 3 times a week, Tuesday, Thursday and Sunday 1st thing in the morning before breakfast on an epmty stomach.
I am only doing this to loose a bit of fat.
I eat a mostly clean diet but with a bi of junk (mostly sugar) around my main meals. Or maybe Im getting in too many calories (I just eat heaps)

I will be using a staionary bike while listening to Death or lamb of God under ceiling fan for half an hour or less and using 50-60% of my MHR.

???????Yes? No? Change it?
Feed back please.

 

[MsBeverlyHills]

my advice to lose BF-

-dont do fasted state cardio if you want to maintain muscle
-get rid of the "bit of junk food (mostly sugar)"
-NEVER listen to Death or lamb when doing cardio.

 

[Elementality]

I may not be in the greatest position to answer your question, BUT, i am in the exact same dillema as you, with the exact same workout schedule, and i WAS over 200 lbs. What I did was read the http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html thread and I keep track of my cal intake daily with amount of exercise and I think its been helping with BF %. I also take lipoflame which I think has helped a lot too.
Using the thread above, I developed an excel spread sheet that allows me to plug in type of exercise daily along with my weight, and constant variables like height/sex/age etc. I am able to know how many calories I need a day to feel right, and I try and eat like 20% less than that with most of my calories coming from protein so i keep the muscle growth but lose the fat.

As far as cardio goes, Its always different for me. I live on the coast and am an active surfer, so the days I surf I allow for a greater amount of calorie intake than the days i just lift/run. The reason is that swimming is a full body movement and requires large amounts of fuel <food>.

Anyway, whatever your lifestyle is, that thread above is a good read that should allow you to be able to set up a diet/exercise schedule that I think has helped me tons and could help you considering we seem to be similar in goals and present conditions.

Make sure you read all three of her posts, not just the first one. I think the one AFTER the food listings post is the most relevant since it implements work out intensity into the equation.

 

[GUARDIAN]

my advice to lose BF-

-dont do fasted state cardio if you want to maintain muscle
-get rid of the "bit of junk food (mostly sugar)"
-NEVER listen to Death or lamb when doing cardio.

good advice!

keep your hr at 60-70% not 50-60%. if u cant carry a conversation u aint burning fat.

 

[Elementality]

good advice!

keep your hr at 60-70% not 50-60%. if u cant carry a conversation u aint burning fat.

Is that you on your avatar there? very nice, explain to me how you got so cut ;p What diet? what work out? what cardio?

 

[Sim882]

Clearly,dropping sugar is the easiest thing to do. If your a big eater, you need meals that will fill you up for a low calorie cost. Sugar has the least satiety of any meal. I know u probably don't want to calorie count, but its one way for guaranteed success. It gets very easy to do after a while.

Why not try HIIT instead of 50% MHR. It's more fun, whereas low intensity steady state gets boring pretty quick and doesn't do too much.

And yeah, metal or death metal is great for cardio! I am into the more progressive type though (Opeth, Mesuggah, Tool etc), although the guitarist from Lamb of God is decent from memory

Hey all I usd to be a skinny but these days Im whey-ing (hahaha) aroun 94 kgs. More han 200lbs. Any way I suspect Im a bit over 15% b/f and I was thinking of doing a bit of cardio on my off days.

I Weight Train on Monday Wednesday Friday during the day.
I was gonna do cardio 3 times a week, Tuesday, Thursday and Sunday 1st thing in the morning before breakfast on an epmty stomach.
I am only doing this to loose a bit of fat.
I eat a mostly clean diet but with a bi of junk (mostly sugar) around my main meals. Or maybe Im getting in too many calories (I just eat heaps)

I will be using a staionary bike while listening to Death or lamb of God under ceiling fan for half an hour or less and using 50-60% of my MHR.

???????Yes? No? Change it?
Feed back please.

 

[deathdroprob]

thanks for the feed back guys.
Elementality: I shall read, thank you. Could you PM your routine, basic diet age etc??
Sim: I love Opeth but I recently just bought 2 Death and 1 Lamb Album.
Slipknot is even sweeter.

 

[GUARDIAN]

Is that you on your avatar there? very nice, explain to me how you got so cut ;p What diet? what work out? what cardio?

thats me.

low carb calorie deficient diet (but not too deficient on the cals, i still got some mass to preserve).

i use a 4 on/1 off high intensity low volume weight training program (similar to dorian yates back in the day).

cardio 35-45 minutes ed on the treadmill at 3mph. i increase the incline by .5 every minute until i reach the machines max (9.0) and keep it there for the duration. on the weekends when i have time i will do cardio twice. it is great if you can do it on an empty stomach first thing in the morning.

i drop cardio when not cutting.

 

[DanBoyle]

Just drop your calories for a bit... if you go just below your burn level you will maintain your muscle and get rid of body fat. I have done it and seen great results... almost at my goal of 5%. No cardio either... except surfing too.. but I live on the east coast and we don't get waves that often.

 

[dabuffguy]

Just drop your calories for a bit... if you go just below your burn level you will maintain your muscle and get rid of body fat. I have done it and seen great results... almost at my goal of 5%. No cardio either... except surfing too.. but I live on the east coast and we don't get waves that often.

can i see a pic of you at almost 5% please? that's hard to believe. 5% BF is unhealthy, not easily maintainable or even maintainable at all for long periods of time.

7% or 8% is about as low as you can go and hold it constantly for long periods of time.

I'm ectomorphic and when i played baseball and did 40 minutes of conditioning daily plus our practices, which were tiring, i managed to hang around 8%. i tried cutting lower than that, and only managed to hold it for a couple weeks. i looked super ripped, but i was losing weight so i stopped.

IMO if you are not a model or close to competition, you should hang around 10-12%. It allows you to bulk but stay relatively lean.

 

[Sim882]

thanks for the feed back guys.
Elementality: I shall read, thank you. Could you PM your routine, basic diet age etc??
Sim: I love Opeth but I recently just bought 2 Death and 1 Lamb Album.
Slipknot is even sweeter.

I have never heard Death, what type of death metal is this? I don't mind slipknot, but I'm more into progressive rock/metal than death metal per se, and whilst I recognize that Joey's drumming is impressive from a speed perspective, I would find many other drummers style more interesting who use more complicated patterns as opposed to speed alone (e.g., Danny Carey my all time favorite, Mike Portney, John Theodore, Tom Haake). To be fair though I haven't listened to enough of Slipknot to fairly judge

I kinda enjoy the artier rock, metal, death metal bands than the purely loud ones . It's not that I don't like really heavy music, its just I generally like long, complicated or arty songs regardless of their musical genre (e.g., Opeth, Tool, Mars Volta, Isis, King Crimson, and various classical composers, Tchaikovsky being my favorite, stand out as my fav musicians).

 

[deathdroprob]

Death are the Pioneers of Death Metal.
Some wuld say THE 1st ever death metal band. Their earlier stuff sounding a bit thrash metal.
But yeah me and a few other guys are starting a band (Pantheon) identicle to Opeth.
Well get a myspace up and going when we have finished our demo in a few short months.

 

[Sim882]

Death are the Pioneers of Death Metal.
Some wuld say THE 1st ever death metal band. Their earlier stuff sounding a bit thrash metal.
But yeah me and a few other guys are starting a band (Pantheon) identicle to Opeth.
Well get a myspace up and going when we have finished our demo in a few short months.

OK, will give death a listen.

Awesome regarding your band. If you can sound anything like Opeth, I will be impressed - if u remember, let me know when you get the myspace stuff up so I can hear it. Australia is in need for some good metal bands. You will need a pretty good vocalist to be able to mix the clean/death vocals as well as Akerfeldt. Ghost of Perdition is my favourite song of the entire metal genre, and Funeral Portrait I think is my fav song to do exercise to. Are you going for their earlier (more death) or later sound (maybe tad more progressive)? I like Ghost Reveries (I thought the drumming was better on this release) and Blackwater Park best. The only thing that doesn't impress me about Opeth is the bassist, but maybe that's just because you can't notice it because everything else is so good

 

[jon1320]

thats me.

low carb calorie deficient diet (but not too deficient on the cals, i still got some mass to preserve).

i use a 4 on/1 off high intensity low volume weight training program (similar to dorian yates back in the day).

cardio 35-45 minutes ed on the treadmill at 3mph. i increase the incline by .5 every minute until i reach the machines max (9.0) and keep it there for the duration. on the weekends when i have time i will do cardio twice. it is great if you can do it on an empty stomach first thing in the morning.

i drop cardio when not cutting.

You look pretty cut bro, you're doin it right for sure!

Do you ever do cardio right after working out?

 

[deathdroprob]

jon: I nver do cardio, but I think that pic lets on a a bit of "ripp-ness" that I dont actually have lol.

Sim: Yea I have all albums from My Arms your Hearse to Ghost Reveries. Deliverance prob my fave. Wreath is weet but Ghost Reveries oes have a bt more diversity.
In my band I will be the part of the heavy vocals. My firend (guitar) will be doing clean vocals although we wont be having AS much clean vocals as Opeth. But we will have some effects on some of it (One part sounds like a choir singing in a church!). Everyone impressed with my vocals, Excatly like Akerfeldt they say.
Ill tell you when we got the space goin