cardio ?help high or low how long how much ?

[livehard]

i need to drop 10-15% BF

before i will even concider my first cycle back it will be T only at first when that time comes

cardio how many days a week ??

in the am or pm ??

pre or post work out or totaly separate ??

how long before you loose muscle mass ??

high or low intenisity or both ??

 

[livehard]

40 years old / 268lbs / 6'4'' tall /
max bench 300-310
run 5k in less than 25 min =1 k 5min K/PMIN
sorry k's canada's metric crap
smoke maybe 5-8 cigs day
diet somtimes its bad they feed us at work some day's its fast food
and with long hours that ends up being pizza to 1 am

with this info can you all offer some more help

 

[livehard]

i dont want to loose any muscle mass at 6'4'' bulking is not so easy it take a-lot to look like some size is there

i want to lower BF by 10-15% so thats 30 lbs of weight

the lbs dont matter well how much i weight its the BF% i would love to be 300// at less than 10 %

 

[arctic wolverine]

Hows it going livehard??;

please except this advice as a personal opinion that is working for me right now:

In order to lose fat you must keep your heart rate at about 120 beats a minute which can be done on a treadmill on the fat burning program, it is a simple walk for about 30 - 40 minutes everyday. This is a low intensity workout, if you want to go longer go for it you will burn more calories!!

I like doing my workouts in the morning with weights and after that I do my cardio. this way I have a nice pump throughout the day and it's over and done with, I hate the gym at night!!!

You also burn more fat when your body is not using the sugars from the meals throughout the day as energy, this is another advantage of the morning workout!!

As far as diet goes, I am on a high protein/low carb diet and it works awesome, 14 days on and I've dropped a whole size on my waist!! This is the Palumbo diet, it is simple and easy to follow, just google it and make sure it's the cutting diet, the fiber is a real help with appetite suppression.

If you are going to run gear you should not be worried about losing muscle mass and if you don't run any gear then the high protein should keep the muscle on you!!

Good luck and Livehard!!!

 

[livehard]

BF% @)_@%% 20-25%

and i stoped the late night food cardio first thing AM

 

[arctic wolverine]

Hence, the diet modification recommendations from the other memebers above.

Ok I know Palumbo use to use a high fat diet years ago, but the diet that I am suggesting to Livehard is a cutting diet that uses very little fat. The only fat in this diet is derived from oils for flavor and omega 3's and 6's. This diet is much like the Keto diet but David has put his own spin on it. I suggest you research it Powerhungry1 and I think you will be surprised at how perfect it is for someone in this type of shape.

my2cents.
Wolvy

 

[biceps72]

45-60 min/day in early AM works well. I alternate , every other day) between a recumbant bike (60 mins) and an elipetical (45 mins)-- I go 5 days/week with weekends off.

 

[livehard]

:how about 20-25min low intensity after workout ?? then a shake right after 5min after ??

 

[arctic wolverine]

^^^^^^^

Start out at 30 mins for a while, 120 beats a minute so your in the fat burning target, when that does't feel like it is working, add just five more minutes, you don't want to hit that target too soon and you'll notice a huge difference, as for the shake, there couldn't be a better time for it right after the workout!!!

 

[bluray]

The thought of pizza at 1 AM makes me want to throw up...Anyway how do you guys accurately tell if your staying in the 120 BPM range? Should I stop and take my pulse?

The treadmill in my personal gym has a thing you put your hand on and it is supposed to tell you your BPM but it is terribly inaccurate.

 

[arctic wolverine]

I use the one on the tread mill at my gym, it works great, if that is not an option the I suggest buying a heart monitor strap, comes with a wrist watch and tells you where you are at, the strap goes around your chest.

 

[bluray]

Alright, thanks Wolverine I will look into one.

 

[Vinman66]

40 years old / 268lbs / 6'4'' tall /
max bench 300-310
run 5k in less than 25 min =1 k 5min K/PMIN
sorry k's canada's metric crap
smoke maybe 5-8 cigs day
diet somtimes its bad they feed us at work some day's its fast food
and with long hours that ends up being pizza to 1 am

with this info can you all offer some more help

Well bro, fast food and pizza? I'm sure you have a refrigerator where you work, take the time to bring healthier food with you to work, all it takes is some effort and some planning.

I would assume you're going to run Test eventually to build additonal lean muscle mass. Why not run a cutting cycle first? Winnie and Masteron, Winnie with Primobolan or Parabolen? You're going to shave the fat off ten times faster this way vs trying it the hard way. Naturally, if you can afford HGH that's an option too.