Re: Cardio after resistance?



On 26 Jan, 16:43, Ned <N...@xxxxxxxxxx> wrote:
Dundonald wrote:

On 26 Jan, 12:11, Ned <N...@xxxxxxxxxx> wrote:
To help with fat loss would it be useful to do a short
but intense period of cardio immediately after resistance work? Thanks

At the end of the day it depends on many factors - what are your goals
- to lose fat or to put on mass? I'm sure you've heard it before but
the basic rule is calories in and calories out. Fairly happy with muscle size now, but could do with losing some
flab and getting a bit more "toned", however I wouldn't want to lose
what muscle/strength I have while doing that.

Yeah same old story, what I mean is it's what everyone is aiming for.
You will invariably lose a small amount of strength and even you may
feel you have lost a lot of size but in reality you will not have lost
as much muscle as you may think during the transition.

You must bare in mind that everyone's situation is different, and you
make your own decisions, but what I do to 'cut up' is in a nutshell
this.

Identify my maintenance level of calories. The avg daily calorie
requirement for a male is 2500. Depending on your size / muscle mass
will determine how much more than that figure your maintenance level
is. By maintenance level I mean how many calories your body requires
to maintain the muscle mass that you have without putting on or losing
extra mass (fat or muscle). In reality it's very difficult to gauge
this and may take you some time and practice. I still don't know
exactly what mine is but I have a rough idea. Once you have this level
you can use it during both your cutting and bulking stages. For
example to bulk you can gradually increase your daily calorific intake
up to 50% extra and to cut you can gradually decrease your daily
calorific intake down to 20-30%| less. Notice that I say gradually and
also that during the cut stage only going down to 20-30% less.
Important factors. It's also important that you make up your daily
calorific intake of the best calories possible! So for example during
a cut stage your maintenance level -30% calories can be made up of a
higher % of protein over carbs and fat and during a bulk stage your
maintenance level +50% can be made up of a higher % of carbs over
protein but by also maintaining high protein intake as well as healthy
fats. And by gradually I can elaborate by saying never just
immediately change your daily calorie intake for example during a cut
from maintenance level down to 30% less straight away, or during
bulking straight up to 50% extra. I don't mean take a long time to
gradually increase or decrease, but not too quickly either. Use your
own wisdom.

It can be made complicated but doesn't have to be. One of my TPs
during his cut stage drops most if not all of his complex carbs -
bread/potatoes/rice/pasta and instead eats a lot high protein food and
use of simple carbs from fruit. It works for him and he can cut up
fairly quickly in 6 weeks.

.