Cardio(how much)

[walshhog]

I'm trying to cut some fat without losing much muscle. My diet is fairly clean. I've dropped about 15lbs in the past month, which I'm pretty happy with. My main concern is that my legs are one of my weakest body parts although in the past year i have brought them up considerably, but im fearful that the cardio I'm doing is going to kill the muscle mass in my legs. I'm doing about 45 min cardio on the treadmill and the same in the elliptical 4 to 5 times a week. Any thoughts?

 

[asooneyeonig]

ramp up the intensity and lower the volume but maintain the frequency. you could also try some supersetting with your current program. especially if you can superset an upper body with a lower body exercise.

and also post your diet. i find that most people think they have a great diet when they are really eating all kinds of wrong or at least waaay more or less then what they think they are.

 

[walshhog]

My typical diet is:
Breakfast - 1/2 egg whites (omelette)
1 slice whole wheat toast
1 cup of green tea
Mid morning - BPI super pro Protien shake( 1 scoop mixed with water)
Lunch - 2 cans tuna(in water) and a cup of veggies such as broccoli or something along those lines.
Mid afternoon snack( pre workout) med apple and BPI super pro Protien shake( 1 scoop with water)
Post workout - BPI super pro Protien shake and 5 grams creatine.
Supper - grilled chicken breast, 1/2 cup brown rice and a veggie.

I really started getting serious about working out(bodybuilding) about 2 years ago. I started at 286 lbs. I've made some pretty good progress as I'm now weighing 245lbs. It has been a real struggle to lose fat while gaining muscle, but I've done pretty good. Lately I've just seemed to kind of hit a sticking point. I feel like when a drop my calories to low it kills my workouts. Just having a hard time finding a happy medium.

 

[toddgranit]

My typical diet is:
Breakfast - 1/2 egg whites (omelette)
1 slice whole wheat toast
1 cup of green tea
Mid morning - BPI super pro Protien shake( 1 scoop mixed with water)
Lunch - 2 cans tuna(in water) and a cup of veggies such as broccoli or something along those lines.
Mid afternoon snack( pre workout) med apple and BPI super pro Protien shake( 1 scoop with water)
Post workout - BPI super pro Protien shake and 5 grams creatine.
Supper - grilled chicken breast, 1/2 cup brown rice and a veggie.

I really started getting serious about working out(bodybuilding) about 2 years ago. I started at 286 lbs. I've made some pretty good progress as I'm now weighing 245lbs. It has been a real struggle to lose fat while gaining muscle, but I've done pretty good. Lately I've just seemed to kind of hit a sticking point. I feel like when a drop my calories to low it kills my workouts. Just having a hard time finding a happy medium.

Have you thought about switching to HIIT?

 

[hvactech]

everything will be based on your overall diet, circuit training or mass supersetting, as mentioned above, will burn enough cals on its own. i circuit train and do 1-2 15 minute jump rope sessions a week. supplements can help as well

 

[walshhog]

Thanks for the input!

 

[Doss]

Have you thought about switching to HIIT?

This is an excellent suggestion. A few weeks ago I made the switch over to HIIT and I think it's helped my legs. I do hill sprints and not only do they burn up the legs and give you a significant pump, but they also seem to be doing a better job of cutting down on my bodyfat. Separation in my legs has improved since I started the HIIT sprints, but I've also been putting more effort into my legs so I can't say with certainty that it is due to the sprinting.

A combo of LISS/HIIT on different days would probably be a good way to go if you want to experiment a wee bit.

 

[sprintstar01]

sprints,hills,jump rope