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pminme
07-09-2006, 09:18 PM
A little history. I'm a 6'6", 42 yr old male. Last October I weighted 330 pounds (fat, not muscle). Got on a diet (1500 cal/day) and intense cardio (60 to 90 mins on elliptical 7 days a week - heart rate average was 165). This past April I was down to 216 pounds. I lost 10 inches around the waist. I lost the weight (too fast I think), and in the process ended up wasting a lot of muscle. Now I'm trying to get it back. I'm gaining weight (muscle) by solid nutrition and lifting (currently 6 days a week - schedule varies with a different body area or areas every day), however I don't want to lose the cardio for fat loss.

My nutrition is OK. What is the best (or optimum) cardio method for keeping the fat off? I've heard the following:

1. Two short 15 minute sessions (one in AM before breakfast and other before dinner using 85-90% max heart rate.

2. One 30 minute session directly after lifting using 85% max heart rate.

3. One 45 min session before lifting using alternating between 7 minutes at 65% max heart rate and then kicking it up to 90% for 2 minutes.

Any information would be greatly appreciated.

Bob
07-09-2006, 09:57 PM
Search for HIIT
Or if you remember old school... Farklet

Built
07-09-2006, 10:21 PM
Ditch the pre-workout cardio completely. Cardio is good for your heart, and you clearly managed a caloric deficit from it, but there are better ways to lean out, and it cardio is NOT necessary for this.

What is your diet like - calories, grams protein, carb and fat?

(and I AM impressed! Massive props on your incredible weight loss!)

pminme
07-10-2006, 04:58 PM
Thanks for the info.

Also, thanks for the props on weight loss. It was INTENSE! A LOT of blood, sweat, and tears to lose well over 100 pounds. Now the journey to muscle mass begins...

As far as cal/protein/fat goes, I don't keep as strict a diet as I probably should. I have recently started a log, and here is where I'm at so far (daily intake):

calories: @3200 to 3400
protein: @200 (using protein shakes and lean meats)
fat: @40 to 50g
fiber: as much as I can choke down :thumbup:

Built
07-10-2006, 05:28 PM
Okay, your fats are far too low. At a bare minimum, double them.

Are you losing on these cals, or gaining?

pminme
07-11-2006, 05:40 AM
As I mentioned, I just started keeping a log. Previous to this, I was definitely eating more cals, carbs, protein, and fats. I have been gaining weight, to the tune of 25 pounds in 2 months. My waist is still the same, however other parts (arms, chest, and legs) are increasing in size. I do attribute the gain to muscle and water. I've been using creatine for the past month (5 tsp first week, then 1 tsp for maintenance) and I have noticed the difference.

pminme
07-11-2006, 07:05 PM
Calories consumed - 3055
Fat consumed - 64g
Carbs consumed - 352
Protein consumed - 260g

Exercise
elliptical (20 mins HIIT empty stomach) - 465 calories
Weight training (50 mins fairly strenuous) - 292 calories
Aerobic kick boxing class (very intense 45 minutes) - 700 calories

Total calories expended through exercise: 1457

Total calories consumed (3055) minus calories expended (1457) = not enough calories, doesn't it?

:eek:

Mercuryblade
07-11-2006, 07:14 PM
42 y/o male, 6'6"
Oct 06 - 330 pounds - mostly fat. Started intense diet with cardio.
April 07 - 216 pounds - mostly skin and bones. Lost too much muscle - started BB
July 07 - 245 pounds - muscle is returning - 11.2% BF. Currently lifting 6 days a week plus two daily cardio events.


Awesome sig.

pminme
07-11-2006, 10:01 PM
Thanks. It's all true. The weight (or better, fat) loss was cold and calculated, right down to the exact calorie and fiber gram. People say it was too much too fast, but I didn't care. I wanted the fat gone.

Now it's muscle-time!!!:strong: