Cardio and Lifting for Weight Loss

Training Bodybuilding
1

Not sure if this is the right forum to put this is in but, I would like some advice on whats best and quickest for weight loss.

I am starting Waterbury TBT tomorrow 4 nights a week and I am also doing 45-60 mins of cardio each morning. I play basketball and raquetball once a week as well.

My question is this: will I be losing my results muscle wise that I gain on Waterbury if I do too much cardio?

My main goal is fat loss. I’m around 24% now so will it matter?

I’ve read cardio is best, Ive read lifting heavy weight with core movements is best for weight loss…

Any thoughts?

Thanks

2

cardio is king

3

Diet will be a major factor in any scenario for possible weight loss.

S

4

[quote]The Mighty Stu wrote:
Diet will be a major factor in any scenario for possible weight loss.

S[/quote]

x2

5

I upped my protein and lowered my carbs. kept cardio the same… none at all, and kept lifting heavy. finally got my 6 pack back and i am still getting stronger and loosing fat at the same time. Let us know how your program goes.

6

[quote]coolhuntington wrote:
I upped my protein and lowered my carbs. kept cardio the same… none at all, and kept lifting heavy. finally got my 6 pack back and i am still getting stronger and loosing fat at the same time. [/quote]

must be nice. When u say upped ur protein and lowered your carbs. What do your calories, protein and carbs look like per day? Any supps?

7

Ok man, i’ll try to break it down simply.

Find a Basal Metabolic Rate Calculator online somewhere, theres plenty of em.

Find out how many cals you need to maintain your current weight. whatever that number is, subtract 500 cals from it, and you now have your weight loss calorie range.

there are many dif, diets you can go on, but the best one can only be determined by you. with 24% BF, it sounds like you should lower carbs and raise fats.

Lets say that 3000 cals is your Basal Metabolic Rate. 2500 cals is what youd need to take in per day to lose fat along with cardio and weight lifting. A low carb diet could be like this:

400g protein = 1600cals
100g carbos = 400 cals
55g fat = 500 cals

Altogether 2500 cals. You will lose weight with this method of calorie counting if you kick ass in the gym and do enough cardio(4-5 times per week)

The best you can do lifting wise, in my opinion, is CT’s Metabolic pairings for weight loss.

SCHEDULE:

MON - Metabolic pairings, 20 mins cardio
TUE - No Lifting, no cardio
WED - Metabolic Pairings, 20 - 30 mins cardio
THU - No Lifting, 30 - 45 Mins cardio
FRI - Metabolic Pairings, 20 mins Cardio
SAT - No Lifting, 30 mins Cardio
SUN - Metabolic Pairings, no cardio

And when you hit a plateau, Lower the cals by 200 every week.

GET GOD CARB SOURCES. IE: Sweet potato, Brown Rice, but fast carbs during your workout like juice or Surge.

8

Wow Thanks guys… Very Helpful… I realize its all about diet so I need to get consistent…
I will find my BMR numbers and look into the workout you suggested…

Thanks again!

9

Focus on the weights and your diet. Only add cardio when it’s necessary. My two.

10

[quote]Sarev0k wrote:
Ok man, i’ll try to break it down simply.

Find a Basal Metabolic Rate Calculator online somewhere, theres plenty of em.

Find out how many cals you need to maintain your current weight. whatever that number is, subtract 500 cals from it, and you now have your weight loss calorie range.

there are many dif, diets you can go on, but the best one can only be determined by you. with 24% BF, it sounds like you should lower carbs and raise fats.

Lets say that 3000 cals is your Basal Metabolic Rate. 2500 cals is what youd need to take in per day to lose fat along with cardio and weight lifting. A low carb diet could be like this:

400g protein = 1600cals
100g carbos = 400 cals
55g fat = 500 cals

Altogether 2500 cals. You will lose weight with this method of calorie counting if you kick ass in the gym and do enough cardio(4-5 times per week)

The best you can do lifting wise, in my opinion, is CT’s Metabolic pairings for weight loss.

SCHEDULE:

MON - Metabolic pairings, 20 mins cardio
TUE - No Lifting, no cardio
WED - Metabolic Pairings, 20 - 30 mins cardio
THU - No Lifting, 30 - 45 Mins cardio
FRI - Metabolic Pairings, 20 mins Cardio
SAT - No Lifting, 30 mins Cardio
SUN - Metabolic Pairings, no cardio

And when you hit a plateau, Lower the cals by 200 every week.

GET GOD CARB SOURCES. IE: Sweet potato, Brown Rice, but fast carbs during your workout like juice or Surge.

[/quote]

Hey, I have a question about the protein intake you suggest. 400 grams a day seems a lot to me. When I use American calculaters I get around 350-400gr a day, but here in Europe they suggest 2gr / kg. So in my case that’s 200gr because I weigh (yep) 100kg. Mostly I get about 240gr/day and that means eating lots of lean meat and drinking expensive shakes.

Is 400gr necessary of simply overkill?

11

400 gr aof protein may be alot for some, but calorie wise its only 1600 cals.

I take in around that much when dieting, especially because my job is so physical.

Depends on what your version of overkill is. Pro BB ers eat WAY more than that.

But you can ask any joe on here what to eat to lose weight, and a lot of people will tell you, HIGH protein, LOW carbs, MEDIUM Fat.

12

[quote]Sarev0k wrote:
Ok man, i’ll try to break it down simply.

Find a Basal Metabolic Rate Calculator online somewhere, theres plenty of em.

Find out how many cals you need to maintain your current weight. whatever that number is, subtract 500 cals from it, and you now have your weight loss calorie range.

there are many dif, diets you can go on, but the best one can only be determined by you. with 24% BF, it sounds like you should lower carbs and raise fats.

Lets say that 3000 cals is your Basal Metabolic Rate. 2500 cals is what youd need to take in per day to lose fat along with cardio and weight lifting. A low carb diet could be like this:

400g protein = 1600cals
100g carbos = 400 cals
55g fat = 500 cals

Altogether 2500 cals. You will lose weight with this method of calorie counting if you kick ass in the gym and do enough cardio(4-5 times per week)

The best you can do lifting wise, in my opinion, is CT’s Metabolic pairings for weight loss.

SCHEDULE:

MON - Metabolic pairings, 20 mins cardio
TUE - No Lifting, no cardio
WED - Metabolic Pairings, 20 - 30 mins cardio
THU - No Lifting, 30 - 45 Mins cardio
FRI - Metabolic Pairings, 20 mins Cardio
SAT - No Lifting, 30 mins Cardio
SUN - Metabolic Pairings, no cardio

And when you hit a plateau, Lower the cals by 200 every week.

GET GOD CARB SOURCES. IE: Sweet potato, Brown Rice, but fast carbs during your workout like juice or Surge.

[/quote]
Ok so I did my online BMR and it came out to 2140… But, what does that mean? Is that the amount of calories I can take in per day to maintain? If so, I’m cutting that by 500 and doing my workout and I will lose fat? Correct? Sounds fair

13

BMR = in rest. It’s what your body uses each day just to maintain itself. If you work out on that day, you have to add in relation to the amount of exercise you did.