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  • cardio

    Alex, what do you think about the theory of your body getting used to cardio. For instance they say if you do cardio year round your body gets accustomed to it and conserves energy much better causing less calories and fat to be burned. so it is better to do cardio only precontest and your body will responded much better.

    do you think this is true or just an opinion?

    Comment


    • Originally posted by SMW View Post
      Whats up Alex?
      My name is Shaun i currently just got back int the gym after about 5yrs.. Im currently 25yrs old
      6'0'ft tall an 225 with about 20% bf.. I used to be around 180lbs an 7-8%bf but it took alotta cardio an weight training to an dieting to stay around that weight.. I know my way around the gym pretty well an have no problem sticking to a training routine but a little trouble with the diet. I tend to slip hear an there but can get it under control. So heres my questions.. Im not looking to be in any comp. just simply for myself.

      1. Id like to be about 200- 225 lbs my current weight but just solid with a lower bf%..
      What kinda of diet an training would you suggest to cut some weight an or swap my fat for muscle? Should i be doing any cardio or just stick to the weights?
      2. What should my protein intake be to maximize my work in the gym?

      An any other healpful tips would be appreciated..
      I think its great that your wanting to get yourself looking lean. Ok, i would do this. I would for sure, do some cardio atleast 4 days per week at 30 minutes per day. I would keep the protein at about 50 grams per meal and eat 6 meals per day. Your goal should be to keep and add as much muscle while grinding down bodyfat. Cardio is the only way.. Also keep the diet clean.. Cook all your food, no snacking and stick to that cardio. I can see your bodyfat dropping and holding/gaining muscle.
      Also, about your legs. cardio and a solid diet will give your legs a nice shape, as long as you train them consistant. Personally, i dont do crazy heavy training but my legs have pretty good shape and definition all year. I wish you the best man!
      Attached Files
      Last edited by Alex A; December 28, 2008, 09:15 AM.
      Get shredded! check out the transformations at
      www.prepbyalex.com

      Comment


      • Originally posted by spiderman405 View Post
        Alex, what do you think about the theory of your body getting used to cardio. For instance they say if you do cardio year round your body gets accustomed to it and conserves energy much better causing less calories and fat to be burned. so it is better to do cardio only precontest and your body will responded much better.

        do you think this is true or just an opinion?
        Great question. And let me tell you. I got in the best shape of my life last year by doing cardio year round.

        When i started my prep, i didnt even change the amount of cardio i did from off season.. I did increase the duration at a pace of about 5 min every 4 weeks.. That is very slow. But anyways. I have been doing cardio for about 4 years straight and it works for me.

        I do think your body does get used to the cardio but it really doesnt matter. It still works. Your burning calories either way.. If you dont do cardio, your not burning calories. So the theory is correct but irrellevant in my opinion.
        Get shredded! check out the transformations at
        www.prepbyalex.com

        Comment


        • is it really true that by working out the legs the body produce more testosterone and you get more muscles to the upper body too

          Comment


          • Originally posted by Mass Construction View Post
            is it really true that by working out the legs the body produce more testosterone and you get more muscles to the upper body too
            If you pound your legs with heavy movements like squats your body releases growth hormone, this will help build muscle.
            Get shredded! check out the transformations at
            www.prepbyalex.com

            Comment


            • Thanks for the advice.. Ill start up the cardio an let you know how everything goes.. Thanks again..

              Comment


              • CARDIO

                Alex, for cardio i have always done 30-45 minutes after each workout. I normally do low intensity and wear a pulse odometer. i try and keep my pulse in the 115-120 range.

                do you think low intensity in this range is best for burning bodyfat or i should ditch the pulse reader and go by how much im sweating?

                i really am not much of a sweater. it take alot for me to sweat. But i saw one of your posts where you said you always try to work up a sweat.

                what gauge should i use to burn fat?

                my pulse or my sweating?

                Comment


                • Originally posted by spiderman405 View Post
                  Alex, for cardio i have always done 30-45 minutes after each workout. I normally do low intensity and wear a pulse odometer. i try and keep my pulse in the 115-120 range.

                  do you think low intensity in this range is best for burning bodyfat or i should ditch the pulse reader and go by how much im sweating?

                  i really am not much of a sweater. it take alot for me to sweat. But i saw one of your posts where you said you always try to work up a sweat.

                  what gauge should i use to burn fat?

                  my pulse or my sweating?
                  I say this.. Ditch the pulse odometer. Go by the feel..Get a good swet going.

                  Im like you, it takes a lot for me to get sweting but i want to get a good amount of calories burned. Basically from what your describing you will need to jack up the intensity. Give it a try and let me know how it goes.. hope that was helpfull.
                  Get shredded! check out the transformations at
                  www.prepbyalex.com

                  Comment


                  • i usually have one cheat meal a week. what is the best time of day to have it?

                    Comment


                    • Originally posted by SamSung View Post
                      i usually have one cheat meal a week. what is the best time of day to have it?
                      I would say early in the day as possible.
                      Get shredded! check out the transformations at
                      www.prepbyalex.com

                      Comment


                      • Originally posted by Alex A View Post
                        I would say early in the day as possible.
                        thanks man.

                        Comment


                        • Quick question?? I heard my body can only absorb like 15-25grams of protein powder every hour an the rest will get pissed away literally.. Am i wasting money taking 40-50 grams in a shake?? I normally eat a meal an then shake an repeat.. or after a workout ill take 50grams of powder in water??

                          Comment


                          • Also whats the difference between Isolate an whey an casein protein?

                            Comment


                            • Originally posted by SMW View Post
                              Quick question?? I heard my body can only absorb like 15-25grams of protein powder every hour an the rest will get pissed away literally.. Am i wasting money taking 40-50 grams in a shake?? I normally eat a meal an then shake an repeat.. or after a workout ill take 50grams of powder in water??
                              i cant see why your body cant absorb more protein than 15-20grams, unless you have a health problem. If your normally healthy, i would recommend taking in the 40 grams.
                              Get shredded! check out the transformations at
                              www.prepbyalex.com

                              Comment


                              • Ok thanks.. I just heard that from a source an they said it had something to do with the drink passing threw your kidneys etc etc something of that nature but i wasnt sure so wanted to ask.. Thanks for the feedback..

                                Comment

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