Cardio

[jwo02]

Stats:
Age--XX
Weight--176ish
Height--5'10''
Goals--Drop BF while preserving lean muscle


My legs and ankles are to the point now where I can introduce cardio into my routine, I am planning on doing cardio on two out of my three leg days a week and that's it...will that be enough to see any significant change in body composition or is it worthless?


My diet is pretty good now. If I had to guess I'd say between 2500-3500 calories a day and somewhere between 150-200 grams of protein. Not ALL of the calories are clean.


The cardio in question is a two mile run(terrained, not on treadmill).


Thanks guys.

 

[cobracock1979]

OK,

1. Low intensity cardio for fatburning.
2. Cardio in the morning (before food)
3. Post up your diet
4. Calculate your BMR - you need to be at least 500 cals below maintenance (see stickies for the method of calculation). You are fairly slennder so you probably want to be eating about 2000 cals.
5. High protein to maintain muscle mass. at leat 1.5g per pound of bodyweight (potentially more).
6. make sure all your carbs are low GI (oats, sewwt potatoe, brown rice)
7. Try to avoid saturated fats and go for EFA's (nuts, fish oil, flax, olive oil etc)


Hope this helps

 

[dabuffguy]

OK,

1. Low intensity cardio for fatburning.
2. Cardio in the morning (before food)
3. Post up your diet
4. Calculate your BMR - you need to be at least 500 cals below maintenance (see stickies for the method of calculation). You are fairly slennder so you probably want to be eating about 2000 cals.
5. High protein to maintain muscle mass. at leat 1.5g per pound of bodyweight (potentially more).
6. make sure all your carbs are low GI (oats, sewwt potatoe, brown rice)
7. Try to avoid saturated fats and go for EFA's (nuts, fish oil, flax, olive oil etc)


Hope this helps

Mr. Lean here has it pretty much right.

The hard part for me is not carb-bingeing while doing cardio. It is a serious set back for me to have insane carb cravings when I do cardio.

 

[jwo02]

Good post, man. Thanks.


Yeah I try to keep my carb consumption to sweet potatoes and wheat bread.

 

[desmond]

LISS should not cause carb binging.

 

[jwo02]

What is LISS?

 

[desmond]

LISS is low intensity steady state cardio - e.g., walking.

I personally think unless ur absolutely massive, or on keto, you don't have to do LISS to avoid muscle loss. E.g., Layne Norton does HITT

 

[jwo02]

So I ran two miles this morning fasted, then I let myself start feeling my stomach acid burning and ran another two miles this afternoon. Is this an ok practice?


Is it all about burning up the carbs or is it about burning up the calories? I feel like I'm wasting my time running because I just came home and grilled a steak and chowed down on it replenishing the calroies I just burned(didn't eat any carbs though).