Please Scroll Down to See Forums Below I am trying to reduce my bodyfat, I will walk on a treadmill at a speed of 3.5 mph about 2-4 times a day with each time on varying between 20 minutes and 50 minutes. This is doing absoloutely nothing in the way of reducing my weight or bodyfat. My diet is controled as ar my calories (approx 2200) per day. Can somebody tell me where Im going wrong? Any info will help.
Too Much Cardio or not enough????
- Thread starter Wolfie 45
- Start date
This is my typical Day
Meal one
1/2 Cup Oatmeal
4 egg whites
Meal Two
Some type of protein bar, usually Nitro Tech bar
Meal Three
1 Cup Cottage Cheese (low fat)
2 Tbsp Sugar Free Jelly
Meal Four
Some type of MRP (Myoplex or Meso-tech)
1 TBSP Natural Peanut Butter
Meal Five
either Chicken,Steak,Or Fish basic 8-10 oz serving
baked potato or peas
Meal 6
Another Protein bar, or something light as its usually around 9-10pm..
This is my usual day, some days vary. I Also get a gallon of water a day, i take a multi-vitamin and Inositol. I weigh 255 pounds, i wouldve thought that the weight loss might have been easier with only 2200 kcals.. Thanks for your help
Meal one
1/2 Cup Oatmeal
4 egg whites
Meal Two
Some type of protein bar, usually Nitro Tech bar
Meal Three
1 Cup Cottage Cheese (low fat)
2 Tbsp Sugar Free Jelly
Meal Four
Some type of MRP (Myoplex or Meso-tech)
1 TBSP Natural Peanut Butter
Meal Five
either Chicken,Steak,Or Fish basic 8-10 oz serving
baked potato or peas
Meal 6
Another Protein bar, or something light as its usually around 9-10pm..
This is my usual day, some days vary. I Also get a gallon of water a day, i take a multi-vitamin and Inositol. I weigh 255 pounds, i wouldve thought that the weight loss might have been easier with only 2200 kcals.. Thanks for your help
Gender Male
Height- 6'2"
weight- 255
Bodyfat- This is a guess, I was approx 14% before the summer, and then i had an EQ/Winny cycle go bad.. My anxiety completely incapacitated me and my diet/workout. I was about 215-220 before my cycle and ended up at about gaining about 30 pounds in no time, i still had EQ hunger, bot able to workout or eat properly due to anxiety. to make a long story short (too late) i would guess about 20-23%
I do weights 4 Days a week
Cardio everyday
....Once again thanks for your help..And thanks for the welcome, however ive been here awhile i just changed my name.
Height- 6'2"
weight- 255
Bodyfat- This is a guess, I was approx 14% before the summer, and then i had an EQ/Winny cycle go bad.. My anxiety completely incapacitated me and my diet/workout. I was about 215-220 before my cycle and ended up at about gaining about 30 pounds in no time, i still had EQ hunger, bot able to workout or eat properly due to anxiety. to make a long story short (too late) i would guess about 20-23%
I do weights 4 Days a week
Cardio everyday
....Once again thanks for your help..And thanks for the welcome, however ive been here awhile i just changed my name.
Oh...well, welcome as someone else. 
OK, your goal is to drop body fat, and you weigh 255 at a guesstimated 20ish% BF. So that's around 204 pounds of lean mass. Let's call it 200 because I don't do math on the weekends. 2000 is the LOWEST I would go to consider your BMR. So let's say, you eat 2200-2400 cals on training days, with the carb mostly concentrated BEFORE the workout. Then something like 1800 on non-training days. Then, if you rotate the carbs, maybe 200 on high days and 75ish on low days (after fiber), you should drop substantial water and fat, but take in enough fuel to keep the workouts productive.
The diet you posted above looks like alot of supplements to me. If you're really busy, and that's the best you can do, then I understand...whole foods are better. Here's an example of my cutting diet.
I'm a 5'9" female, but I'm about 181 pounds at 16% body fat:
http://www.asylum-strength.com/spat-cutting.htm
The diet in the link represents the 100g CHO median. I normally keep my fat and protein constant, and rotate the carbs to determine caloric intake. I recently started making my high carb days lower in fat, and my low carb days higher in fat. It's working just as well. Right now I'm eating the same food choices as above, but 2000 (at 150g CHO) on high days, and 1600 on low days (CHO at about 50g).
As for cardio, first thing in the AM 3 days a week is a great place to start. I never do cardio unless I have to. IMO, fat loss is mostly about diet. Cardio and training are a given, but I like to leave some tricks up my sleeve to shock my body...if you slam it with low carbs and cardio all at once, it kind of rebels.
I would say get some of the carbs and chemicals out of your diet, get some WHOLE protein sources, and go from there. Just my thoughts.
1Kg = 2.2046 lbs
OK, your goal is to drop body fat, and you weigh 255 at a guesstimated 20ish% BF. So that's around 204 pounds of lean mass. Let's call it 200 because I don't do math on the weekends. 2000 is the LOWEST I would go to consider your BMR. So let's say, you eat 2200-2400 cals on training days, with the carb mostly concentrated BEFORE the workout. Then something like 1800 on non-training days. Then, if you rotate the carbs, maybe 200 on high days and 75ish on low days (after fiber), you should drop substantial water and fat, but take in enough fuel to keep the workouts productive.
The diet you posted above looks like alot of supplements to me. If you're really busy, and that's the best you can do, then I understand...whole foods are better. Here's an example of my cutting diet.
I'm a 5'9" female, but I'm about 181 pounds at 16% body fat:
http://www.asylum-strength.com/spat-cutting.htm
The diet in the link represents the 100g CHO median. I normally keep my fat and protein constant, and rotate the carbs to determine caloric intake. I recently started making my high carb days lower in fat, and my low carb days higher in fat. It's working just as well. Right now I'm eating the same food choices as above, but 2000 (at 150g CHO) on high days, and 1600 on low days (CHO at about 50g).
As for cardio, first thing in the AM 3 days a week is a great place to start. I never do cardio unless I have to. IMO, fat loss is mostly about diet. Cardio and training are a given, but I like to leave some tricks up my sleeve to shock my body...if you slam it with low carbs and cardio all at once, it kind of rebels.
I would say get some of the carbs and chemicals out of your diet, get some WHOLE protein sources, and go from there. Just my thoughts.
1Kg = 2.2046 lbs
i would start out doing 30 minutes in themorning and maybe 30 minutes at night. 4 times is too much IMO you will burn up some of that muscle that way. I also might eat a lil more food and a lil less protein bars and shakes but that is just my opinion. I'm doing osmething similar but my calrie intake is varying too much right now... but hey 20 lbs in 3 weeks ain't so bad so far. Good luck and sorry to hear about your bad cycle.
Thank you very much for your time and recommendations, looks like im going grocery shopping. The supplement foods are largely due to the fact that everyone in my house is on Atkins diet and there is a shortage of low-fat natural protein sources. But I'll make it a point to get more whole foods. hopefully that will work, i dont like speding the day on the treadmill, its like 3 showers a day, lol,.. Karma to you
Madd Hatter
New member
Disclaimer: The Hatter is a scrawny noob and doesn't know anything compared to most others on the board.
What about the cardio itself? HIIT maybe? I hear a lot of people love doing that, just have to keep it away from leg day.
Myself, I've been doing 30-40mins 3 days a week MOSTLY first thing in the morning, and I go balls out. I figure if I'm gonna be there and do it I may as well make myself think I'm gonna keel over towards the end. I went from 216 to 200 in 8 weeks (less actually, my weight loss has recently stagnated), and that's with pretty much no diet change and still allowing myself a cheat meal. I don't know about any muscle loss because I didn't have much to begin with. Lifts haven't suffered.
What about the cardio itself? HIIT maybe? I hear a lot of people love doing that, just have to keep it away from leg day.
Myself, I've been doing 30-40mins 3 days a week MOSTLY first thing in the morning, and I go balls out. I figure if I'm gonna be there and do it I may as well make myself think I'm gonna keel over towards the end. I went from 216 to 200 in 8 weeks (less actually, my weight loss has recently stagnated), and that's with pretty much no diet change and still allowing myself a cheat meal. I don't know about any muscle loss because I didn't have much to begin with. Lifts haven't suffered.
S
satchboogie
Guest
dude..........
SPATTS has got the right plan for you but a few things that i would stress.
1) a.m cardio (preferably with 50mg efedrine in the system)
dont do another cardio session that day. if anything, wait at least 6 hours, then go pump.
2) i STRONGLY, and i repeat........STRONGLY recommend some form of anabolic to spare muscle as the extra cardio and low caloric intake will inevitably burn muscle as well.
i dropped from 11% down to 9% in 3 weeks with a similar plan and only did a.m cardio 3 times a week.
SPATTS has got the right plan for you but a few things that i would stress.
1) a.m cardio (preferably with 50mg efedrine in the system)
dont do another cardio session that day. if anything, wait at least 6 hours, then go pump.
2) i STRONGLY, and i repeat........STRONGLY recommend some form of anabolic to spare muscle as the extra cardio and low caloric intake will inevitably burn muscle as well.
i dropped from 11% down to 9% in 3 weeks with a similar plan and only did a.m cardio 3 times a week.
satchboogie, one of the reasons I carb rotate is to deal with the two things you just mentioned. I am able to fuel my workouts by having high carb/calorie days rotating with days of lower energy need that are at my BMR before cardio is considered.
Actually, I just started a tight carb rotation 3 weeks ago, and I went from 192 and 19% to 181 and 16% as of two days ago. I have been setting PRs in training all week long, and my speed is up as well. I can't afford to lose muscle, strength, speed, etc for the sake of being lighter, so I really try to encourage people to eat smart, and eat for what you're ABOUT to do....not what you just did (exception being post workout meal). I don't do any cardio yet, and don't use thermogenics, and I'm clean (well, for now
). When my progress starts to slow down, I will slowly work in the cardio and other tricks until I get where I want to be. I'm only 6 pounds away though. I prefer to create a caloric deficit through exercise, as opposed to sub-BMR caloric intake. That's why I keep the low days right around my BMR, and my high days over my BMR by about the same amount I'm going to burn (AMR).
I have used this method to lose and gain in the past, and I have really good luck with it. It just makes sense to me...take in energy to perform work, don't take in energy to NOT perform work. It's like putting gas in your car on an as-needed basis.
Also, try more water, wolfie. I get about 2-3 gallons a day, but I don't really drink a whole lot of other stuff. Water your metabolism, and it will grow.
Actually, I just started a tight carb rotation 3 weeks ago, and I went from 192 and 19% to 181 and 16% as of two days ago. I have been setting PRs in training all week long, and my speed is up as well. I can't afford to lose muscle, strength, speed, etc for the sake of being lighter, so I really try to encourage people to eat smart, and eat for what you're ABOUT to do....not what you just did (exception being post workout meal). I don't do any cardio yet, and don't use thermogenics, and I'm clean (well, for now
). When my progress starts to slow down, I will slowly work in the cardio and other tricks until I get where I want to be. I'm only 6 pounds away though. I prefer to create a caloric deficit through exercise, as opposed to sub-BMR caloric intake. That's why I keep the low days right around my BMR, and my high days over my BMR by about the same amount I'm going to burn (AMR). I have used this method to lose and gain in the past, and I have really good luck with it. It just makes sense to me...take in energy to perform work, don't take in energy to NOT perform work. It's like putting gas in your car on an as-needed basis.
Also, try more water, wolfie. I get about 2-3 gallons a day, but I don't really drink a whole lot of other stuff. Water your metabolism, and it will grow.
spatts said:
Actually, my blood pressure had been very low. 108/70. My doctor would usually comment that my blood pressure was great and my at reast heart-rate was around 58-62. The reason i know is because I was using i went to the hospital on a monday for an injury i sustained when at Pro-Wrestling school. they took my pressure and heart rate. When i returned on Thursday, they didnt even tell me my blood pressure, but my heart rate was 146!! When i had the injury, they gave me a "non-narcotic" pain-killer shot, i always wondered if that may have had something to do with it. Wish i Knew what the shot was....Anyways, did some grocery shopping and gonna try a diff approach to the diet, and obviously cut back on the amount of times on the treadmill.. Thanks
MikeyG
New member
Wolfie 45... I just wanted to mention that protien bars are crap IMO. Well, if you do want to consume one, eat one post-workout or something.
1st off, they're expensive, for 1 Nitrotech bar, you can get 6 cans of tuna or 1.5 gallon of skim milk. I would try dropping the protien bars and stick with real food, and if you don't have time-- prepapre them ahead of time.
just my suggestion, i'm sure others would agree or disagree.
1st off, they're expensive, for 1 Nitrotech bar, you can get 6 cans of tuna or 1.5 gallon of skim milk. I would try dropping the protien bars and stick with real food, and if you don't have time-- prepapre them ahead of time.
just my suggestion, i'm sure others would agree or disagree.
S
satchboogie
Guest
SPATTS.............
first of all, congrats on your awesome results. 9 pounds in 3 weeks is sweeeettt!
second........ damn you must be one intimidating woman with all that muscle girl!!! I PERSONALLY LOVE IT!
now.........
tomorrow (monday the 24th) will be my last week of a 10 week cutting cycle incorporating sustanon 500mg a week, and lots of efedrine pre a.m workouts and pre weight training.
anyhow, is started at 192, 16% bf and now (the end of week 9) am at 192,9% bf. i'm 5'11.
BODY COMPOSITION IS INSANELY DIFFERNT!
the point i'd like to heavily stress is when on a cutting routine one will inevtiably lose muscle no matter what! you're probably the most knowledgable expert on this board so i'm sure you'll agree to a certain extent on that so far.
what we wanna do is spare as much muscle as possible, and while the carb rotation regime that many follow indeed a natural "anabolic", it cannot be even remotely clsoe the real thing.
now this may sound strange, but i'm a stronger believer that we should NEVER EVER experiment with juice for the sake of bulking up. the only application that anabolics should serive is to spare muscle while on a cutting routine.
at your amazing stats, i would PAY to see the change of body composition if you used a mild amount of juice. talk about shredding off that fat! now, i'm not sure if you goal is to be under 10% but a cycle of the right juice, and your wealth of knowledge WILL dip you there.
KEEP ROCKIN, YOU SOLID PIECE OF ROCK!
first of all, congrats on your awesome results. 9 pounds in 3 weeks is sweeeettt!
second........ damn you must be one intimidating woman with all that muscle girl!!! I PERSONALLY LOVE IT!
now.........
tomorrow (monday the 24th) will be my last week of a 10 week cutting cycle incorporating sustanon 500mg a week, and lots of efedrine pre a.m workouts and pre weight training.
anyhow, is started at 192, 16% bf and now (the end of week 9) am at 192,9% bf. i'm 5'11.
BODY COMPOSITION IS INSANELY DIFFERNT!
the point i'd like to heavily stress is when on a cutting routine one will inevtiably lose muscle no matter what! you're probably the most knowledgable expert on this board so i'm sure you'll agree to a certain extent on that so far.
what we wanna do is spare as much muscle as possible, and while the carb rotation regime that many follow indeed a natural "anabolic", it cannot be even remotely clsoe the real thing.
now this may sound strange, but i'm a stronger believer that we should NEVER EVER experiment with juice for the sake of bulking up. the only application that anabolics should serive is to spare muscle while on a cutting routine.
at your amazing stats, i would PAY to see the change of body composition if you used a mild amount of juice. talk about shredding off that fat! now, i'm not sure if you goal is to be under 10% but a cycle of the right juice, and your wealth of knowledge WILL dip you there.
KEEP ROCKIN, YOU SOLID PIECE OF ROCK!
Well, it was 11 pounds, and thanks.
I think we're talking about different things. I'm talking about dropping a little water/fat/weight to drop into a weight class. I do it nice and slow, so I don't lose muscle, and I have hydros that back that up. Now drastic "cutting" as in for bodybuilding, that's different. I've been around 8% a few times, and never felt like I needed thermos or anabolics, but then again, I could've done it faster and been bigger if I had. I was doing the Hawiian Tropic and Ms. North America at the time, so bigger wasn't of interest, and I only lost about 3 pounds of muscle (this was 7 years ago). I've never had a big problem with muscle loss, but we're all different. Most of the 11 lbs I just lost was water, so I don't expect that I lost any muscle in this case. I'm about 8 weeks out from another hydro weigh-in, and I should be close to 175 by then, so I will be curious to see if my LBM has changed at all.
I think we're talking about different things. I'm talking about dropping a little water/fat/weight to drop into a weight class. I do it nice and slow, so I don't lose muscle, and I have hydros that back that up. Now drastic "cutting" as in for bodybuilding, that's different. I've been around 8% a few times, and never felt like I needed thermos or anabolics, but then again, I could've done it faster and been bigger if I had. I was doing the Hawiian Tropic and Ms. North America at the time, so bigger wasn't of interest, and I only lost about 3 pounds of muscle (this was 7 years ago). I've never had a big problem with muscle loss, but we're all different. Most of the 11 lbs I just lost was water, so I don't expect that I lost any muscle in this case. I'm about 8 weeks out from another hydro weigh-in, and I should be close to 175 by then, so I will be curious to see if my LBM has changed at all.
S
satchboogie
Guest
keep me posted.
