Cutting and Cardio...

Dan Dan

Dan Dan

Dan Dan

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Joined
27 Jul 2010
Posts
467
Location
Bradford
Morning all, Im in need of a 6 week cardio plan. I will be doing it 3/4 days a week in the morning before work in conjunction with a 6 week ab workout so it cant be too long. I have the ab workout plan, my lifting workout for the evenings is done.

Why do I need it? Basically im cutting in a little bit. Been bulking for 10 weeks and put on a stone, where am I currently;

180cm
86 kg
Bench 110kg
Squat and Dead both 150kg

What do I want? Bit more definition.

Why 6 weeks? Its how long I have left in Afghanistan

Let me know if you want to see my workout plans as well, every little helps.

Shall I just do a 5km every morning 4 days a week? Or shall I throw some sprint and spinning sessions in? Cheers in advance.
 
Carry on lifting weights, and drop your diet down by 200 calories a day, keeping your protein intake high.

Cardio just helps induce a calorie deficit... why not save your energy for lifting weights, keeping huge and cutting the fat whilst easting less?

And abz are not a product of an ab workout, but from low body fat. Spend more time squatting, deadlifting and pressing... do them properly, and you'll work your abz. ;)
 
I will still be doing weights 5/6 evenings a week, Squats, deads and bench is still in there alongside mainly isolated weights. My diet will be incredibly strict too. My protein will be taken and mid morning, mid afternoon and post workout so I don't start burning muscle.

That is precisely what I am using the cardio for, and is the reason I want to keep it short. Every little helps and all that.
 
So don't do cardio...? :confused:

If you're already in the gym 5/6 days a week, then dropping that last bowl of pasta or whatever should be easy...?

There is no need to do cardio to cut: most people make this mistake. If you DO decide you REALLY want to hit the treadmill/whatever, then at least keep it to high-intensity intervals (HIIT), so 30 seconds on/2 minutes off...
 
To properly cut, i mean loose fat and not just water whilst compromising muscle mass you need to put even more focus into your diet.

You need to do the basic body math calculations, take body fat % and home in on your diet....... Diet is KEY.
 
I have gone for HIIT training in my workout so far.

Week 1 working 4 days;
Day 1 MSFT (Multi-stage fitness test)
Day 3 5 Km Run
Day 4 HIIT Spinning
Day 6 HIIT Skip

Week 2 working 3 days
Day 1 MSFT
Day 3 HIIT Run with hill sprints
Day 6 HIIT Spinning

Week 3 working 4 days
Day 1 MSFT
Day 2 HIIT Sprints
Day 4 HIIT Skip
Day 6 HIIT Spin

HIIT week 1 and 2 will be 30 on 60 off
HIIT week 3 and 4 will be 30 on 45 off
HIIT week 5 and 6 will be 30 on 30 off

I think for week 4,5 and 6 I will just repeat the first 3 weeks.

Feel free to tear this apart, I know that diet plays the biggest part in this, I have spent a lot of time on my diet plan, even got the menu from the cook house for the next 6 weeks so I already know what I will be eating until I go home.
 
What's your diet looking like?
There's no point in us tearing your workout apart if your diet is still ****
 
Your HIIT intervals are off: you shouldn't be hitting 1:1 with your MAX:REST, as you will undermine the MAX period by not resting enough.
 
DogsBody said:
It might just be me but i find losing fat easier when doing cardio.
Funny that!
Click to expand...
Some kind of attitude problem?



Some fat loss fundamentals:

1) You want to consume as many calories as possible while still losing weight.

2) Weight loss faster than a certain rate is going to come from lean tissue, so there isn't any point in going for a huge calorie deficit.

3) Cardio is only another tool to increase your calorie deficit, but it isn't a very reliable variable to introduce because your body develops efficiencies and progressively burns less for the same amount of work.


Also, OP, if your deadlifting and squatting 150kg then either you are squatting high or there is something wrong with your deadlift.
 
Dan Dan said:
My protein will be taken and mid morning, mid afternoon and post workout so I don't start burning muscle.
Click to expand...

You will not suddenly start burning lean muscle tissue by not ingesting protein every few hours.

Fasted training is the only real 'threat' and even then it's not major to burning muscle.
 
Yea I realised that I actually gave him exactly what he wants by my reply. He's doing it more and more in SA threads though and it's getting boring. I'm surprised he has hasn't been told off by the powers that be for it tbh.
 
Not full of it, just love the amusement from these sort of threads. Reminds me of the chav at the gym who thinks he knows what he's doing. It's not boring, I've spoken to powers and had a laugh about it, I am simply admiring the lack of intelligent responses in here. Why does that make me a troll.
 
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