Time to burn some fat.... need advice

[pupeye]

My weight training days are on Mon, Tue, Thurs, and Fri. Which days should i do cardio and what time? Should I do it on my lifting days or on my days off? immediatley after lifting (noon time) or later in the evening (7-8pm)? How many calories should i cut from my diet? Currently around 3000-3500. I just want to get my waist down to a respectable level, hopefully see my abs. Right now I'm at 33" waist, 5'7" 180 lbs.

[AnimalMass]

Easy. Do Cardio on off days and/or after your weight training when you are not training legs the next day.

However, the real key is diet and drugs (if you use them). Read Berardi's stuff on t-nation because that'smore than I want to get into. But if you add an anabolic (like test) and a metabolic increaser (like clen) and lcean up your diet, the fat will fall off.

AM

[Bob Smith]

Im not a big fan of Berardi. The main thing is to drop your calories and hit the gym. As AM said, drugs will help speed up the process.

[AnimalMass]

Woah - why don't you like Barardi?

[Girth]

Berardi is a good writer and I like his focus on athletic performance, but it may be the association with T-mag that taints his image. I haven't read T-mag in a long-long time, for the simple fact that it makes me feel like a traitor. I can't explain it, that's just the best way to say it.

And to the poster, cardio whenever you can get it in. I'd use sled dragging, or even car pushing for your cardio. I push my Jeep around on my off days. It's not real intense as I'm just pushing it about 200' at a fast walk pace.

I'm a fan of bodyweight resistance type cardio. It may just be my own nonsensical theory, but I look at it like this. Take swimmers, bikers, and mountain climbers. The swimmers aren't as lean as bikers, and the bikers not so much as mountain climbers. Why? I liken it to the fact that they must move their bodies. And because they have to hang on to the muscle to perform the activity, the body loses fat to make the activity easier. Thus, because swimmers move the least weight, do to bouyancy, they are the least lean.

I know that above paragraph may garner me many snide remarks. But a mind can only ponder weight training for so long before it finds itself searching for new avenues to interest. I just know that I've always gotten better fat loss results from walking, than biking.

[pupeye]

Originally Posted by AnimalMass

Easy. Do Cardio on off days and/or after your weight training when you are not training legs the next day.

However, the real key is diet and drugs (if you use them). Read Berardi's stuff on t-nation because that'smore than I want to get into. But if you add an anabolic (like test) and a metabolic increaser (like clen) and lcean up your diet, the fat will fall off.

AM

I always have a day off before a leg day, legs are done on Mon and thurs. So I'll just do it after my workout. Now should it be low intensity for long time or high intensity for a short time? How much time? I will also use a jump rope sometimes, in the past i would jump for a minute, rest for a minute, jump 1 min. rest 1 min...etc. Is this OK? My calves would kill if i just jumped for twenty minutes straight. But i'm sure i can get used to it if I have to.

Also, can i deadlift twice a week? Tues, and Fri. Thanks for answering so quickly, I must have caught you at a good time. Bob, anymore input? I will not be using drugs.

[wildman1717]

I think doing legs twice a week and deadlifting twice a week may be a little much. It really depends on the volume, doing to much is as bad as not doing enough.

[MANWHORE]

If you are serious about your diet,i will send you something that you may be interested in. ... I have no doubt it will have your body buring tons of fat,i just like food too much,and i don't have a good enough reason to use it. It's a very long read but i really do suggest reading all of it. If you are interested let me know,i will send in a zip file. .. Also,if you decide to use it and after reading you just might,i just ask that you let us know how it goes.

[pupeye]

I'm willing to read. Why not share it with the board? Is this a diet plan, or exercise plan or something else?

[MANWHORE]

Well,i would but i think people get a little crazy when it comes to copywright ... it's too long to post on the board .. it's many many pages but i will send it to everyone if they want it. Bob told me about the protein sparing diet which has workout great for me but i really think this other diet is alot better long term and maybe much better results.

[perp69]

Originally Posted by pupeye

I always have a day off before a leg day, legs are done on Mon and thurs. So I'll just do it after my workout. Now should it be low intensity for long time or high intensity for a short time? How much time? I will also use a jump rope sometimes, in the past i would jump for a minute, rest for a minute, jump 1 min. rest 1 min...etc. Is this OK? My calves would kill if i just jumped for twenty minutes straight. But i'm sure i can get used to it if I have to.

Also, can i deadlift twice a week? Tues, and Fri. Thanks for answering so quickly, I must have caught you at a good time. Bob, anymore input? I will not be using drugs.

I love jumping rope for 30 mins. It is good for me for cardio and the calves get a nice workout also. I am hoping between working calves with weights three times a week and jumping rope twice a week they will blow up like balloons. Hell they can't get any smaller I don't think.
This is what I did that has worked for me and it is hard for me to lose. You can take it for it is worth. Only doing legs twice a week you have five other days for cardio. I did six days before mixing up the cardio exercises-biking,eliptical,jumping rope, tread,etc. I only did once a day but some do twice a day. You get use to it after a while. I shoot for a calorie number like between 500-600 (I have a heart monitor) depending on how much you cut your cals. I do high intensity for a bit and then low. I did cardio first thing in the morning or after lifting. I have dropped almost 50lbs (I went from 220 to 171lb) doing this before while also watching my diet. I am about to do it again after Christmas but this time with a little chem help to try and preserve as much muscle as possible. I take pics and measurements also which helps motivate you.

Good luck
Perp

[Girth]

Bob will tell you high intensity every time. The research is there to support that, but I also think it depends on how much above your natural potential you are, in conjunction with your actual size. Sprinting just isn't a good idea for some of the 300lb. monsters. But with your size, I see no problem with high intensity cardio. Perhaps you may need to reevaluate that once you get to the single digit bf%'s. But right now. I'm sure high intensity a couple times a week, coupled with 20 minutes of low intensity biking, post workout while sipping on your PWO drink, would be sufficient.

[MANWHORE]

High intensity,when i comes to weight training,is heavy weight .. High Force .. People get confused when they look at programs such as HD because Mentzer always refered to High Intensity as being a set taken to failure. Even when reps were 15 and higher,he would use terms such as High Intensity Low Force. I don't think Bob agrees with taking sets to total muscular failure. I know taking a set to failure will increase strength,even when using 15 reps per set. I believe Bob thinks that's more from Sarcoplasmic Hypertrophy,but i believe it has more to do with nerve discharge. Either way,I never used to agree with Bob when it came to taking a set to failure for increasing muscle size,but i do now. I do think it's better to use heavy weight,low reps,not take sets to failure,while training a muscle group many times per week. ... I do have some thoughts on using heavy weight while taking sets to failure for building mitocondria inside type 2 fibers .. losing BF but i just don't want to get all that right now. I don't want to start my brain up right now,because i will be here all night

[Girth]

I was referring to HIIT cardio. The intensity comment had nothing to do with weight training.

[MANWHORE]

I forgot about this post so i thought i'd read the thread before i gave another reply .. I think diet is much more important for fat lose and cardio is good for health ... So basically i agree with Animal