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2002/10/02, 02:14 PM
Hi..I have been working out for couple of years now. I am about 150 and 5'7". When I cut down on my cardio, I gain fat around my face (well...atleast that is where it shows up first). I have managed to get rid of double chin. I still have trouble getting rid of those last layers of fat. (On the sides of my waist and lower abs). When I increase my cardio, I lose my muscle and shoulders. How can I strike a balance?
I workout 4 times a week. Concentrate on the muscle groups. And finish it off with 40min of cardio.(15 treadmill/25 stairmaster). I am wondering if I am doing too much of cardio.(esp..as I am trying to trim the fat and gain muscle mass).
My breakfast :2 packs of oatmeal.1 banana.
around 11 am : 1 protein bar or myoplex shake.
Lunch: chicken /tuna sandwich. Sometimes I bring egg whites and steamed green beans, carrots and cauliflower.
6pm: 1 Myoplex shake and go to the gym.
around 8: egg whites (8-10), banana or apple or pear.
or fish/chicken baked and maybe 1 yogurt.
What changes do you recommend. I don't want to gain too mch weight. May be another 5-10 lbs of muscle and shed that thin love handle.
Is it possible to shed fat by cutting down the cardio?
Thanks a lot in advance.
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2002/10/02, 08:44 PM
bump. anyone?
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2002/10/03, 07:25 AM
Just off the top of my head I'd play around with your diet. Also, take a look at your workout and shift some of your cardio around. I didn't take the time to break down your calorie break down but I'd be surprised if it was adequate. You say 4 times a week working out but only you know the intensity. I'd have a hard time maintaining muscle on your diet. You might want to play with your carb cycles and take a look at the amount of good fats that you're getting. Doesn't look sufficient from what you posted. Just me, but when I'm trying to cut fat, I almost never have fruit in the evening unless I'm wanting to gain weight. That's just some thoughts and hopefully someone else will jump in but if I was you I'd spend some time taking a close look at your diet.
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2002/10/10, 01:25 PM
I went through the same phase -- gain mass and lose BF%. Really you can't do both. Well You can but it will take longer. If you train hard (lift) for 3 days and do cardio (HIIT -- search for it it is on this board somewhere) for 3 days (never do both on the same day) stay in the gym no longer than 1 hour and supplement properly than your gains and fat loss should increase. Also be patient. Work for 2 llbs of gain or loss a week. I am going through a gaining cycle now up to the point where I reach my goal and then I am going to cut. Include more EFA's and carbs in your diet and make sure that you are getting 1gr. protein per pound of weight.
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2002/10/10, 07:48 PM
Hi osho, As mentioned your carb intake late in the day should be lowered. It is a good idea to do your cardio on the alternet days that you do your weights or later in the day. And make sure you are getting enough protein 1 to 1.5g per lb. You should be having some form of good clean protein within 40 min of your work out from your post you have a protein bar at 11, I am not familiar with the type of shake you mentioned if this is a protein shake you mite concider this just after your workout. So try alternating your cardio & weight days and modify your diet, less carbs late in day increase protein and see if that helps good luck.
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Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
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