cardio ?help high or low how long how much ?

[livehard]

i need to drop 10-15% BF

before i will even concider my first cycle back it will be T only at first when that time comes

cardio how many days a week ??

in the am or pm ??

pre or post work out or totaly separate ??

how long before you loose muscle mass ??

high or low intenisity or both ??

[powerhungry1]

You question is one of basic exercise, which should be common knowlege I'd think. Anyway, I'm not sure if you meant to really say you need to loose 10-15% body fat or 10-15lbs. If 15%, and accounting for a normal 15ish % normal bodyt fat weight, I'm guessing you are likely 30+ lbs overweight. Not to offend you, but all the exercise will not compensate for poor diet.

To answer your question though, as much exercise and as often as possible is the answer.

Most will say earlier in your day after you wake, but people differ in their opinions on whether it is before or after weight training, steady constant or max output. It really depends on your physical fitness and unfortunately you have not given any info to assess that.

[livehard]

40 years old / 268lbs / 6'4'' tall /
max bench 300-310
run 5k in less than 25 min =1 k 5min K/PMIN
sorry k's canada's metric crap
smoke maybe 5-8 cigs day
diet somtimes its bad they feed us at work some day's its fast food
and with long hours that ends up being pizza to 1 am

with this info can you all offer some more help

[livehard]

i dont want to loose any muscle mass at 6'4'' bulking is not so easy it take a-lot to look like some size is there

i want to lower BF by 10-15% so thats 30 lbs of weight

the lbs dont matter well how much i weight its the BF% i would love to be 300// at less than 10 %

[arctic wolverine]

Hows it going livehard??;

please except this advice as a personal opinion that is working for me right now:

In order to lose fat you must keep your heart rate at about 120 beats a minute which can be done on a treadmill on the fat burning program, it is a simple walk for about 30 - 40 minutes everyday. This is a low intensity workout, if you want to go longer go for it you will burn more calories!!

I like doing my workouts in the morning with weights and after that I do my cardio. this way I have a nice pump throughout the day and it's over and done with, I hate the gym at night!!!

You also burn more fat when your body is not using the sugars from the meals throughout the day as energy, this is another advantage of the morning workout!!

As far as diet goes, I am on a high protein/low carb diet and it works awesome, 14 days on and I've dropped a whole size on my waist!! This is the Palumbo diet, it is simple and easy to follow, just google it and make sure it's the cutting diet, the fiber is a real help with appetite suppression.

If you are going to run gear you should not be worried about losing muscle mass and if you don't run any gear then the high protein should keep the muscle on you!!

Good luck and Livehard!!!

[powerhungry1]

My manta, "Better health, better living, better feeling!" you might try telling youself that when you are exercising to keep you motivated. If you manage to quit smoking, you will be able to achieve better lngevity in your exercise routine, not to mention the general health benefits of quitting.

you seriously need to modify your diet. Stop eating the crap they feed you at lunch, bring your own. Stop with the pizza at 1 am. (thats not to say you cant ever have pizza, just make it the exception rather that the norm, and for heavens sake, not at 1 am before bed).

I hate to tell you, but you will have a difficult time loosing weight with a high fat diet. Hence, the diet modification recommendations from the other memebers above.

You're a tall/big guy, so its hard to asses without BF % as mentioned above, but exercise as much as you can.

[livehard]

BF% @)_@%% 20-25%

and i stoped the late night food cardio first thing AM

[arctic wolverine]

[b][i][u][u]Hence, the diet modification recommendations from the other memebers above.

Ok I know Palumbo use to use a high fat diet years ago, but the diet that I am suggesting to Livehard is a cutting diet that uses very little fat. The only fat in this diet is derived from oils for flavor and omega 3's and 6's. This diet is much like the Keto diet but David has put his own spin on it. I suggest you research it Powerhungry1 and I think you will be surprised at how perfect it is for someone in this type of shape.

my2cents.
Wolvy

[biceps72]

45-60 min/day in early AM works well. I alternate , every other day) between a recumbant bike (60 mins) and an elipetical (45 mins)-- I go 5 days/week with weekends off.

[livehard]

:how about 20-25min low intensity after workout ?? then a shake right after 5min after ??