its cardio time!! Cutting up! - SuperiorMuscle.com

1badMF · #1 09-09-06, 12:34 AM

First off, the past month or two have sucked as far as diet and getting to the gym. I went from 8% bf to 14% bodyfat. My abs are gone and i feel like a fatass. I also quit going to the gym for about a month cuz i've been going out on college nights and shit which destroys everything. I got back into the gym about 3 weeks ago and im on my 4th week playing catch up. My strength and weight are going up nicely and im satisfied with that part because im lifting now what i did before i took the long break and shitty diet.

Now i have an issue of getting rid off this devilish fat. I never really had to do cardio much in the past when i was actually dieting and working out continously but now i threw everything back into action. My diet is back in check and workouts are back in check. The only thing not is my cardio that i just started working on again yesterday and today.

I want some opinions about this routine.
I go to the gym 5 times a week with 2 off days. I usually did cardio in the past about 2 times a week and i did it on my rest days. Now im switching to cardio on workout days(5x) and keeping my off days strictly off where i wont do shit. But anyways, I'm going to start doing cardio every morning before my first meal with a little help of a carb/caffeine drink 30min before workout. I don't mind running and so far I've been running for at least 45 min to an hour. I usually start off with a warm up which is a fast walk for about 5 minutes and then i'll max the incline and do that for about 5 more minutes. Then i switch to a sprint at no incline for about 5 straight minutes then switch to a fast walk for about 2 minutes then sprint for 5 more on and off like this for about 45 min to an hour.

I'm also changing up on how much carbs i take in during the day. Most of the carbs ill take in now will be after lifting and a quick carb boost before cardio. As for meals throughout the day except before cardio and after lifting ill still have my regular portions of carbs but im going to cut them by half during meals inbetween the workouts. and on days i dont workout im going to cut them even more and and up my intake of protein and fats. I'll also cut out carbs completely towards the end of the day where I'm least active so i think things should start going back to perfection with time.

so what does everyone think?

1badMF · #2 09-09-06, 10:58 PM

any thoughts please??? I forgot to mention Im doing cardio in the mornings and lifting towards the end of the afternoon/evening.. will this give my body time to recover from the cardio before i start intense weight training? I can post my current diet and stuff if that all helps as well!

TheGame46 · #3 09-11-06, 02:37 AM

have you ever considered doing a total body routine or upper lower split 3-4 times per week with active recovery workouts to cut up? It is ver muscle sparing, combine that with HIIT and it will shred the fat away and leave your hard earned gains behind ez

1badMF · #4 09-11-06, 08:04 PM

could u give like an example plz?

syrisj · #5 09-12-06, 05:10 PM

High-intensity interval training (HIIT), sometimes referred to as Guerilla Cardio, is an exercise strategy that is intended to improve performance with short training sessions. HIIT 'sessions' are becoming increasingly popular among today's athletes as more studies are done about the benefits of this exercise method.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies have shown this method to be more effective at burning fat while maintaining muscle mass compared to long duration, low intensity workouts.

wikipedia

dna9488 · #6 09-15-06, 04:30 PM

Doing Cardio everyday isn't good because you will wear out your body and your body won't have enough time to recover. Diet is key don't forget that. Just do cardio 3 times a week for an hour, and do abs everyday

1badMF · #7 09-26-06, 07:36 PM

i've been doing cardio 4x a week now and i do about 25 minutes of sprinting or run at least 2 sometimes 3 miles before lifting. I switched the way i lifted too instead of doing high reps medium weight, i just went super heavy with low reps usually 4 to 6 each set. I added more fats in my diet throughout the day with more proteine and eleminated carbs to only before and after workouts. I'm leaning up super quick and im now down to 10% bf. I also threw in ECA stack to give me an extra boost.