TBT with Cardio Question

Training Bodybuilding
1

I am going to start the TBT program and wanted to see what people thought about doing cardio 3 days a week. MWF I would lift. Tues and Thurs I would run(2miles) and then sat I would swim. My goal is to burn the last little bit of fat that I have mostly in my lower ab area, while not losing a lot of the size that I have gained(Yes, the goal of everyone).

I know a lot of it has to do with what I eat,but i am wondering just from the lifting/cardio aspect. If the 3 days is to much cause of not enough rest, then I would just run on tuesdays and swim on saturdays. Here is my workout:

Week 1, Day 1:
Sets: 3
Reps: 5
Flat BB Bench Press
Seated Cable Rows
High-bar Back Squats
Sumo-style deadlifts
DB Hammer Curls
Standing Calf Raises

Week 1, Day 3:
Sets: 3
Reps: 8
Incline DB Bench Press
DB Upright Rows
Front Squats
Good Mornings
BB Bicep Curls
Dips

Week 1, Day 5:
Sets: 2
Reps: 15
Decline BB Bench Press
Chin-ups
Step-Ups
Traditional style deadlifts
Seated Calf Raises
BB Lying Tricep Extensions

Week 2: Same as Week 1 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 2, Day 1 will look like:

Sets: 3
Reps: 5
A1 Flat BB Bench Press
A2 Seated Cable Rows
B1 High-bar Back Squats
B2 Sumo-style deadlifts
C1 DB Hammer Curls
C2 Standing Calf Raises

The following week:

Week 3, Day 1:
Sets: 4
Reps: 5
Sumo-style deadlifts
SS grip pull-ups
Incline DB Bench Press
Preacher Curls
Front Squats
Seated Calf Raises

Week 3, Day 3:
Sets: 4
Reps: 8
High-bar BB Back Squats
Seated Cable Rows
Glute-Ham Raise
Military Press
DB Curls
Lying DB Tricep Extension

Week 3, Day 5:
Sets: 3
Reps: 15
Lunges
DB Flat Bench Press
Good Mornings
BB Bicep Curls
Dips
Standing Calf Raises

Week 4: Same as Week 3 with 1.25-2.5% more weight and A1/A2 pairings. For example, Week 4, Day 1 will look like:

Sets: 4
Reps: 5
A1 Sumo-style deadlifts
A2 SS grip pull-ups
B1 Incline DB Bench Press
B2 Preacher Curls
C1 Front Squats
C2 Seated Calf Raises

Thanks,
Andrew

2

TBT is good because it will enhance your fitness levels even without some cardio. If you lift high percentages of your 1rm your body will hang on to the muscle because it will think that it is necessary to keep because of the continued usage(maybe change a heavy day to a really heavy day/1-3 reps). My only worry is that you might burn out because you are training three times a week yet you have less calories than maintenance because you are trying to lose fat. Monitor how you feel after a week or two and if you aren’t feeling any of the side effects of overtraining then you should be fine, but the cardio seems a bit much… The important thing is to listen to your body.

3

I would start the program and slowly add cardio like the above said you may over do it no need to go over board off the bat you can add as you assess your tolerance if there is the need,

Phill

4

The best way to lose fat, in my opinion, would be the Guerilla Cardio program. It’s a sprint cardio technique that’s just enough to burn fat (raise metabolism) but short enough to not “eat-up” your muscles.

The best time to do this would be during the morning, but it’s way to hot where I live to be doing that. So, now I do it at night time a few hours before I go to bed. I have a nice protein shake and some milk before I go to bed to help ensure that I will not be losing any muscle. After doing this for just 4 (that’s FOUR…F-O-U-R…) I was already looking like I was in great shape. In fact, when I used to do the GC I would be in great looking shape. Easy to bulk on the program too. Just be careful, take it a bit slow at first (not the sprints…but the amount of sprints) and don’t overexert yourself (e.g. doing the GC 5 days a week).

http://www.google.com/search?q=guerilla%20cardio