Trying to Cut Fat: Weights or Cardio First?

[seriouslyfit]

My goal within the next two months is to cut fat and build muscle tone. I'm already at the weight I want to be and I don't want to lose any weight but I want to cut a little more fat. My current schedule looks like this: Please critic what I should be doing to primarily lose fat and build definition.

Monday: 5:00am Triceps/Back Immediately following 20 minutes HIIT cardio, Protein shake 45 minutes after cardio.

Tuesday: 5:00am Chest Same as above immediately following.

Wednesday: Off

Thursday: 5:00a.m. Biceps/Abs Same as above immediately following except cardio is 30 minutes medium intensity.

Friday: 5:00a.m. Legs About 5-10 minutes of steady state cardio because my legs are so sore.

Every other Saturday: 45 minutes steady state cardio

I eat very clean and take in between 1500-1600 calories per day. I'm 140 and my macros are about 40% protein 30% carbs 30% fat

My cheat days are Friday and Saturday. I don't go crazy but I'm just not as disciplined as I am throughout the week. I know this is a little long but how effective does this schedule sound when trying to cut. My main goal is to see abs. Please note I only have about four days during the week to workout and due to my extremely busy schedule I cannot separate lifting and cardio at two different times during the day.

 

[Sassy69]

Abs is going to be all about fat loss & genetics - its not the best measure of "progress" or a goal because for some people it means cutting to a point that isn't maintainable. Depends on you. I don't see abs until I'm below 10% (competition cutting) but I'm working on conditioning myself down to a lower general bodyfat & maintaining.

I'd suggest you just keep goign at what you are doing. Looks like it is well in hand.

 

[*Bunny*]

Main goal = abs = DIET

Id cut the cheat days to a cheat meal or two... $.02

 

[Daisy_Girl]

Main goal = abs = DIET

Id cut the cheat days to a cheat meal or two... $.02

EXACTLY. I know you said you are eating clean, but why don't you post up your diet (including specifics and timing of meals). Often, little tiny tweaks can mean big results, and sometimes others see things you don't.

As for timing of workouts, "they" say weights are better first if you want to build muscle. But honestly, I like doing cardio first - that has always been what *I* like. Might not be optimal, but it has worked for me.

Diet is ultimately going to dictate results.

 

[seriouslyfit]

EXACTLY. I know you said you are eating clean, but why don't you post up your diet (including specifics and timing of meals). Often, little tiny tweaks can mean big results, and sometimes others see things you don't.

As for timing of workouts, "they" say weights are better first if you want to build muscle. But honestly, I like doing cardio first - that has always been what *I* like. Might not be optimal, but it has worked for me.

Diet is ultimately going to dictate results.

Here is pretty much my daily diet:

6:50am - 2 scoops whey protein (36g) half of medium banana, ice water


9:45 - 3oz tuna, 2 stalks celery or half of a whole wheat tortilla

12:00 - 4 oz rotisserie (sp?) chicken (no skin), 1 cup spinach OR whole wheat tortilla, with .5 oz of green bell peppers and 3 cherry tomatoes

3:00 - .5 cup of no fat yogurt with .5 oz of cashews OR 1 tbsp of natural PB


6:00 - Sometimes 1 scoop of whey protein with water,( if I have the protein shake I'll eat the following meal two hours later) most times 4 oz chicken or ground turkey with green bell peppers, 1 cup mashed sweet potato OR .5 cup of whole grain rice OR 1.5 cups of turkey spaghetti with whole wheat pasta.

9:00 - 1 sugar free jello

How's the diet looking?

I may eat more or less depending on the day, but this is pretty much what I eat. Again, thank you guys for all your help!!!!!

 

[seriouslyfit]

EXACTLY. I know you said you are eating clean, but why don't you post up your diet (including specifics and timing of meals). Often, little tiny tweaks can mean big results, and sometimes others see things you don't.

As for timing of workouts, "they" say weights are better first if you want to build muscle. But honestly, I like doing cardio first - that has always been what *I* like. Might not be optimal, but it has worked for me.

Diet is ultimately going to dictate results.

I forgot to add, on the days I don't work out (which are three days a week) my breakfast consist of 1/4 cup of quaker oatmeal (plain) with water and 1 egg with 4 egg whites and 1oz of tomatoes. ( I love, love, love tomatoes) I have been doing this for about four weeks and I have definately noticed changes in my midsection however I wanted to know if there was anything you would suggest to get optimal results. I would post pics but I'm terrible hesitant about putting them on the internet!!!!!

 

[Daisy_Girl]

What is the macro breakdown and total calories for the day? Plug it into www.fitday.com if you are not sure. Fitday is WONDERFUL. Knowing the macro breakdown and calories can help tweak things. Also, where does training fall in the day? What are you eating post workout?

Offhand, it looks like total calories are low, not a lot of fats. Watch the rotisserie chicken - even without skin, store bought or restaruant rotisseries often have fat/flavor injected into it for juciness and flavor. I would also eat more than just SF Jello at 9. This is a good time to eat 1/2c Cottage Cheese and some almonds.

Also, if you are seeing results then things are working. No need to really change things right away. Make little tweaks here and there if results start to slow. Don't be i nsuch a rush .... Rome was not built in a day.

 

[seriouslyfit]

What is the macro breakdown and total calories for the day? Plug it into www.fitday.com if you are not sure. Fitday is WONDERFUL. Knowing the macro breakdown and calories can help tweak things. Also, where does training fall in the day? What are you eating post workout?

Offhand, it looks like total calories are low, not a lot of fats. Watch the rotisserie chicken - even without skin, store bought or restaruant rotisseries often have fat/flavor injected into it for juciness and flavor. I would also eat more than just SF Jello at 9. This is a good time to eat 1/2c Cottage Cheese and some almonds.

Also, if you are seeing results then things are working. No need to really change things right away. Make little tweaks here and there if results start to slow. Don't be i nsuch a rush .... Rome was not built in a day.

I really needed to hear this. I think I'm just a little impatient and I want to see all the fat gone around my waist! I've been logging my diet into fitday for about a week now and here's a sample day:
Calories Eaten Today
grams cals %total
Total: 1485
Fat: 44 393 27%
Sat: 11 102 7%
Poly: 3 29 2%
Mono: 5 42 3%
Carbs: 135 466 33%
Fiber: 18 0 0%
Protein: 143 570 40%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcohol

These are about how the macros end up everyday. I train at 5:00a.m., weights first then usually 20 mins HIIT Treadmill: 5 min warm-up 1 min intervals rest:4.0 ,1.0 incline, work: 3 intervals of 8.0, 3 intervals of 8.5, 2 intervals of 9.0: 2 30 sec intervals of 10.0

On Saturdays I try to do 35-45 minutes of steady state cardio on the elliptical with resistance between 4-6. I don't know if this is too much cardio though because I don't want to lose any weight.

BTW: When I first joined, your six month transformation was so inspirational to me. I was hoping you would respond to this post because whenever I get discouraged or impatient I look at your before and after pictures!! Miss24k is also one of my HUGE inspirations!

 

[Daisy_Girl]

thank you

Macros look pretty good, I am suprised, but pleasantly though. Are you doing HIIT *everyday*?

True HIIT should not be performed everyday, and if you have the energy and stamina to do it everyday, then I bet your intervals are not hard enough. I would drop HIIT to every other day (2-3x a week) and really ramp up the work sessions harder. On the alternating days, you can do some SS cardio if you want. Maybe try an aternate form of cardio those days - stairs, elliptical, etc.

 

[seriouslyfit]

thank you

Macros look pretty good, I am suprised, but pleasantly though. Are you doing HIIT *everyday*?

True HIIT should not be performed everyday, and if you have the energy and stamina to do it everyday, then I bet your intervals are not hard enough. I would drop HIIT to every other day (2-3x a week) and really ramp up the work sessions harder. On the alternating days, you can do some SS cardio if you want. Maybe try an aternate form of cardio those days - stairs, elliptical, etc.

Noo! I don't do HIIT everyday, I'd be exhausted! I do HIIT on Mondays, Tuesday's and Thursdays, and then usually every other Saturday I will do 45 minutes of steady state cardio on the elliptical machine. However, I think I'm going to start following the Shadow project cardio. I'm trying the 15% incline tomorrow morning on 4.0. I hope I get through it! That seems rough!