Chris Aceto on Cardio and Diet

[wavelength]

"A lot's changed in the last 15 years or so in terms of pre contest prep for bodybuilding shows. One of the new mainstays is cardio. The mantra is; cardio burns fat so it should rip you up. But does it? My experience is that there is a happy medium to be followed and it's truly a fine line. Don't do enough and you wont be in shape (possibly...there's always the right diet which can get you there with almost no cardio) Do too much and your muscles lose that "hard" look  and lack  the "pop" and eye catching roundness.

I recently worked with Troy Alves who won the Europa pro show and he did far less cardio then earlier in the year where he was 11th in the Ironman. How did he do it? He did cardio on the right days, at the right intensity and allowed a better diet to strip away the body fat. The end result; his muscles had that "pop" that gave him an edge over the competition.

I am a believer in less food and less cardio. Its sort of the opposite of conventional thinking; more cardio and more food. ... He (Troy) was eating about 2000 calories a day."

[dov]

sounds right...never a need to kill myself with cardio...20-30 min..high intense, perfect diet...done

[Awesomo]

I am a believer in less food and less cardio. Its sort of the opposite of conventional thinking; more cardio and more food. ... He (Troy) was eating about 2000 calories a day."

Fuck maybe my 1000-1200 calorie a day diet isn't a bad idea.

[The Renaissance Man]

"A lot's changed in the last 15 years or so in terms of pre contest prep for bodybuilding shows. One of the new mainstays is cardio. The mantra is; cardio burns fat so it should rip you up. But does it? My experience is that there is a happy medium to be followed and it's truly a fine line. Don't do enough and you wont be in shape (possibly...there's always the right diet which can get you there with almost no cardio) Do too much and your muscles lose that "hard" look  and lack  the "pop" and eye catching roundness.

I recently worked with Troy Alves who won the Europa pro show and he did far less cardio then earlier in the year where he was 11th in the Ironman. How did he do it? He did cardio on the right days, at the right intensity and allowed a better diet to strip away the body fat. The end result; his muscles had that "pop" that gave him an edge over the competition.

I am a believer in less food and less cardio. Its sort of the opposite of conventional thinking; more cardio and more food. ... He (Troy) was eating about 2000 calories a day."

Great post wave.. when Chris speaks, people listen. Where is it quoted from?

[Brutal_1]

I am a believer in less food and less cardio. Its sort of the opposite of conventional thinking; more cardio and more food. ... He (Troy) was eating about 2000 calories a day."

That's the exact opposite of what Jay does...but I guess everyone's different.  Aceto is one of the few "precontest gurus" that I would listen to, he knows his stuff well, and not just which drugs to take, like other "gurus"

[kyomu]

Good Post. Very good info.

[tbombz]

Fuck maybe my 1000-1200 calorie a day diet isn't a bad idea.

troy is on steroids insulin growth hormone and other stuff, which allows retention of muscle. you arent.

and troy did no cardio. you run marathon type distances.

[The Renaissance Man]

sounds right...never a need to kill myself with cardio...20-30 min..high intense, perfect diet...done

... and it worked for you. What was your cardio routine like dov? What days, what time of the day?

[tendonitis]

i agree with chris completely on this.  i always find it insane when someone says they are doing 2 hours a day of cardio to get lean.

moderate diet and moderate cardio, never more than 45 minutes a day

[wavelength]

Great post wave.. when Chris speaks, people listen. Where is it quoted from?

BB.com thread, not sure if this is blocked here:
http://forum.bodybuilding.com/showthread.php?t=115850501

[The Renaissance Man]

troy is on steroids insulin growth hormone and other stuff, which allows retention of muscle. you arent.

and troy did no cardio. you run marathon type distances.

tbombz, based on your posts, it looks like you are a chemical guru. are you very big and ripped?

[tbombz]

tbombz, based on your posts, it looks like you are a chemical guru. are you very big and ripped?

i look similar to you did a few years ago 

[Awesomo]

troy is on steroids insulin growth hormone and other stuff, which allows retention of muscle. you arent.

and troy did no cardio. you run marathon type distances.

5k twice a week isn't exactly marathon type distances 

[The True Adonis]

Adonis Principles in action via calorie amount and no cardio.

The next logical step for Aceto will be when he discovers you can eat any food you want.

[The Renaissance Man]

BB.com thread, not sure if this is blocked here:
http://forum.bodybuilding.com/showthread.php?t=115850501

"His diet was about 160-190 carbs a day very low fat 240-300 grams of protein over 6 meals. He did cardio 4-5 times a week after training and a lower intensity. Its hard to put down in a couple paragraphs the scheme becasue it was changing week to week."


Palumbo & co just shat thier pants... then again palumbo's bs is known to flat people out, especially that he gives everyone the same diet. Troy won because of his "pop", something palumbo's shit can't do.

[tbombz]

5k twice a week isn't exactly marathon type distances 

troy may have been walking at 2.5mph with zero incline for 20 minnutes a day.

compared to that, 5k is a marathon. will only make you small and stringy.


 

[wavelength]

Adonis Principles in action via calorie amount and no cardio.

The next logical step for Aceto will be when he discovers you can eat any food you want.

He had him eating pizza

[The True Adonis]

He had him eating pizza

It took him long enough to figure it out haha.


What really amuses me are the people here who are still in the dark.

[The Renaissance Man]

Adonis Principles in action via calorie amount and no cardio.

The next logical step for Aceto will be when he discovers you can eat any food you want.

If I remember correctly your delluded approach included little to no protein; far from Master Chris' approach.

It explains your stringy look to this day.

[Awesomo]

troy may have been walking at 2.5mph with zero incline for 20 minnutes a day.

compared to that, 5k is a marathon. will only make you small and stringy.


 

What do you think of tabata type sprinting shit or just no intense cardio at all?

[The True Adonis]

If I remember correctly your delluded approach included little to no protein; far from Master Chris' approach.

It explains your stringy look to this day.

Try again.

I advocate .5 to 1 grams per lb of bodyweight.

I don`t find myself stringy since I keep myself lean and I do not have to lose 75 lbs which is quite a strain on the body and counterproductive.

[The Master]

What do you think of tabata type sprinting shit or just no intense cardio at all?

High intentsity cardio for naturals = the bomb.

[The Renaissance Man]

Try again.

I advocate .5 to 1 grams per lb of bodyweight.

I don`t find myself stringy since I keep myself lean and I do not have to lose 75 lbs which is quite a strain on the body and counterproductive.

So how does one ensure 200g+ of protein without eating clean? I think you contradicted yourself, but again, nothing new.

and don't confuse ripped with stringy... many are ripped at 145lb; doesn't make it appealing.

[Awesomo]

High intentsity cardio for naturals = the bomb.

My gym boss should be coming in tomorrow. i am excited to try out some high intensity interval stuff.

[The True Adonis]

So how does one ensure 200g+ of protein without eating clean? I think you contradicted your self, but again, nothing new.

and don't confuse ripped with stringy... many are ripped at 145lb; doesn't make it appealing.

Easy.  Calculate the Nutrition for whatever you eat (Which I do not even have to do).  Protein Powder makes it even easier.  I usually have 2 scoops which is around 60 grams of protein at about 250 calories.


Add that to whatever else I eat and I easily get to .5- 1 gram per lb of bodyweight.

I am about 180-187 these days and extremely lean.  Hope this helps.