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 For those wanting 6 packs, SEE THIS

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cygenus
post Dec 29 2012, 01:18 AM

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QUOTE(shadowz @ Nov 28 2012, 10:53 AM)
He answered you already.

And DONT do intensive cardio after weight training!!! You risk catabolism-bloody counter productive when you are trying to bulk. doh.gif If you INSIST on doing cardio right after then keep it low-moderate intensity. It can assist a little with recovery..

Besides, why on earth do you want to run intensively (unless you are a runner?) when you are trying to bulk if you don't have to?
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Sorry im a newb in bodybuilding, I'm currently trying to lose my belly fat, Im having less rice (about 30% of a full plate) and lots of Vegetables and some chicken breast for my lunch and dinner. I do HIIT 3 to 4 times a week. MY question is

1) Can i do weight training after i cardio to maintain or build the muscle mass? Or do i do it on other days when im not doing Cardio

2) Am i having a correct diet? Breakfast : 2 half boiled eggs, lunch (as mentioned), tea break (steamed chicken breast + wholemeal bread + oat), dinner (as mentioned)


cygenus
post Dec 29 2012, 05:20 PM

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QUOTE(shadowz @ Dec 29 2012, 02:04 PM)
1) If you can do weight training after HIIT, you are doing HIIT wrong. You should feel like not doing ANYTHING after finishing your HIIT session. Thats why it is called HIGH INTENSITY - It is intense! Otherwise it is just Interval Training.

Do HIIT on days you are not lifting. On lifting days if you MUST do cardio, do LISS AFTER lifting. Finally, take one day off a week to not exercise because HIIT and lifting is going to stress your muscles and body and will require time to heal and recuperate - exercising intensely everyday for too long a period of time is counter productive and is a sure way to head to a break down.

2) Since your main goal is losing fat, all you need is a caloric deficit. It ultimately doesn't matter what you eat - Although it is important to note that what you eat will affect how you feel (eating a healthy diet will make you feel better than eating crap). To maintain muscle mass, ensure at least 0.8g of protein per lean pound of body mass.

So in short:
1) HIIT on days your NOT lifting. On lift days, do LISS after weight lifting.
2) Find out your TDEE, create a 20% deficit from that (don't make too large a deficit). Learn to count calories so you meet your caloric needs. Consume 0.8g protein/lb of LBM a day to maintain muscle.
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1) Hmm.. yeah i guess im doing it wrong, my sprint is around 13km/h on the treadmill i guess i have to push it further to 17 or 18 for 60 seconds each time.

2) Is there any cheaper way to determine my lean body mass?

Thanks for providing all the useful info, i would need some time to digest everything though lol.

 

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