[deadman315x]

right now im eating 3000 calories and im 5 10 200lbs. bf probably something like 12-15%

i was wondering how big of a caloric deficit i should do because on average monday - saturday i burn 1000 calories from cardio a day. id say 6000 calories each week, yet i havent been losing 1-1.5 lbs each week.

so if you bodybuilders out there could let me know what your cardio routine is to get in contest ripped condition.


it appears most of the people on this forum only figure bodybuilding as eating a ton of calories and lifting big weights. we need to put more insight into the cardio routine of a bodybuilder as well.

thanks

[compulut]

Try dropping the calories in increments of 500 for a week at a time until you start to drop. For example, go a week at 2500 cal instead of 3000. Maybe go two weeks & average out the loss over the two. If that doesn't do it, drop another 500 for the next week or two. Beware not to lose too fast, though. I believe that science has shown that slow gradual losses are easier to maintain and gentler on the systems.

Also, some people think that calories are calories, but I'd say keep your protein lean, keep your fats unsaturated, and for cutting keep your carbs simple or fibrous and earlier in the day.

I knew a guy that played college ball when he was younger - huge mofo - like 6-4 or 6-5 & maybe mid 200s. I was in his office one day, around lunch time, and while we talked, he's popping bite-sized candy bars like they're going out of style. I said - what is up with all of that? He told me that 2:00pm was his cutoff. Before 2:00pm, he could eat anything he wanted, but after 2:00pm, nothing but salads and lean protein sources. As a result (it was like 1 or 1:30) he was getting his sugar fix before his cutoff. I wouldn't recommend this method, but it worked for him.

[lil_big_junior]

thats some good advice bro^^^

[HARDCORE]

when I did my first show I was doing 45 min of cardio 5x a week - not enough! been training for my second show im 5 weeks out and ive uped my cardio to 2x a day 45 in the morning 30 at night 6 days a week sometimes i throw in a 45 min session on my 7th day depending on how i feel.

[HARDCORE]

hey deadman,
sorry im new at this forum stuff. i got your pm but evertime i try and read it it directs me to sign back in. dont know what im doing wrong. anyway i almost always use the stairmaster for 45 min then at night I use the elliptical machine for 30 min.

[HARDCORE]

sorry! sent it by accident not done yet. ive been doing legs twice a week so sometimes i cant do the stairmaster, then ill opt for the bike or treadmill. I prob burn about 400-450 cals for a 45 min session depending on the machine. for the most part as long as i get my cardio done twice a day i think its working pretty well.

[HARDCORE]

I weighted in at 155lbs 5.1% bf

[Half Second]

Originally Posted by compulut

and for cutting keep your carbs simple or fibrous and earlier in the day.

compulut i thought when cutting you want you want to keep carbs complex so as not to raise blood sugar levels too quickly and signal your body to store fat?

[kenney]

skipping,boxing-mma in general

[compulut]

Originally Posted by Half Second

compulut i thought when cutting you want you want to keep carbs complex so as not to raise blood sugar levels too quickly and signal your body to store fat?

Well it's true that simple carbs run this risk, especially in larger quantities. The problem, though, is that the complex carbs continue to 'fuel' for longer periods of time. The body, with the continuous source of fuel, isn't required to burn fat for it's energy. That seems counter-productive, to me.

I should refine it, though, and say that I would eliminate the complex carbs, and limit the simple carbs to only small portions, and only early in the day, but still allow the fibrous carbs throughout the day, and in larger quantities.

Everybody is going to work a little differently, and my experience has shown that for burning fat eliminating complex carbs speeds the process. Of course, for building mass, (which deadman specifically was not interested in) I would change it all around in many ways.

[Half Second]

^^ gotcha thanks for clarifying

[Nathon17]

mix it up.
light jog
then bike
then hillclimb or elliptical.

anything to get your HR going.
also wear a sweatshirt when you do it.