Cardio Question

[disturbia]

I was doing HIIT trainiing for cardio but Im still too heavy and its murdering my joints. I am switching to a fast (4.0 mph) walk on a slight incline on the treadmill. Now based on the fact my main interest is losing weight (have to be 237 by Sept 23 MULTIPLE $ weight loss bets (262 today)), and can go morning, afternoon, evening, whenever. How often do you think I should go and for what length of time sessions? Also here is what I eat


Meal 1 12 egss whites 2 yolks
Meal 2 8oz chicken with green beans
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus
this is a shake that I miss sometimes
Meal 6 8oz chicken with some green veggy
Meal 7 50 grams whey in water

Now an unmentioned high profile name is doing my diet and everything (not Palumbo he doesnt give a shit) so what he says I will follow to a T, but I am ultra curious what cardio suggestions people have as this person is mainly with me for my eating plan

Thanks
ps--today is cheat meal day--weeeeeeeeeeeeeeeeeee

[flexingtonsteele]

just do whatever type of cardio u can, it doesnt matter bro.

With the type of diet you're doing, you probably dont want to be doing too intense of cardio, but you have a good amount of fat on you, so i wouldnt worry too much bout that. Just get your heart rate up and keep it up for an extended period of time, thats all that matters.

[Mr Nobody]

Fast walking save your joints. Dorian did this actvity as well.

[disturbia]

Fast walking save your joints. Dorian did this actvity as well.

shoulda seen my cheat meal---o brother it was epic

[tbombz]

thats way more meals and way more protein than you need. disturbia you could cut down nicely on three meals a day, 50 grams protein in each meal. you can eat some carbs too ya know! they arent the enemy. they may slow down fat loss a tad, but with the benefit of retaining more muscle. and you dont need to do alot of carbs, just take in 20-30 grams of carbs, like a banana, before and after your workout. thats all you need.

a nice sample diet for disturbia:



breakfast: 2 cups egg whites 1 yolk and veggies

lunch: 10 ounce chicken breast and veggies.

_____pre training : banana

_____post training: banana

dinner: 10 ounces steak and veggies + fish oil

[Mr Nobody]

shoulda seen my cheat meal---o brother it was epic

Tell us about it dawg.

[Shannon The Cannon Briggs]

Try some rope skipping moth'fucka



 

[disturbia]

thats way more meals and way more protein than you need. disturbia you could cut down nicely on three meals a day, 50 grams protein in each meal. you can eat some carbs too ya know! they arent the enemy. they may slow down fat loss a tad, but with the benefit of retaining more muscle. and you dont need to do alot of carbs, just take in 20-30 grams of carbs, like a banana, before and after your workout. thats all you need.

a nice sample diet for disturbia:



breakfast: 2 cups egg whites 1 yolk and veggies

lunch: 10 ounce chicken breast and veggies.

_____pre training : banana

_____post training: banana

dinner: 10 ounces steak and veggies + fish oil

I would never ever go off course from what the guy who is telling what to do says, he is just wayyyyyy to proven

[tbombz]

I would never ever go off course from what the guy who is telling what to do says, he is just wayyyyyy to proven

you eating too much. only a guy like jay, kai, and victor need to eat that many meals and that much protein. all that is going to do is slow your fat loss down. beyond 1 gram per pound lean body weight is excessive.

[newmom]

Disturbia, I hope your taking some Glucosamine & Chondroitin. Should help with any joint issues. As much cardio as I do, thus far no problems what so ever.

Your diet, seems like alot of food but if your dropping weight and shit then do with what works for you. Just remember, the more weight you loose ya gotta lighten up on calories

[flexingtonsteele]

I would never ever go off course from what the guy who is telling what to do says, he is just wayyyyyy to proven

as long as u dont go off course you'll be alright bro.

im looking forward to seeing the finished product.

[BIG ACH]

When prepping for a show i usually start at 30 mins and increasing a little every few weeks until I'm at 1 hour!  Around 5-6 days a week!  I know there is a lot of talk against this, but I've usually done this first thing in the morning on an empty stomach!


I also do 15-20 mins HITT cardio in the evening after my work out usually like 2-3 times a week sometimes 4, depending how much I need to drop....  which usually is a lot!

[Howard]

I was doing HIIT trainiing for cardio but Im still too heavy and its murdering my joints. I am switching to a fast (4.0 mph) walk on a slight incline on the treadmill. Now based on the fact my main interest is losing weight (have to be 237 by Sept 23 MULTIPLE $ weight loss bets (262 today)), and can go morning, afternoon, evening, whenever. How often do you think I should go and for what length of time sessions? Also here is what I eat


Meal 1 12 egss whites 2 yolks
Meal 2 8oz chicken with green beans
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus
this is a shake that I miss sometimes
Meal 6 8oz chicken with some green veggy
Meal 7 50 grams whey in water

Now an unmentioned high profile name is doing my diet and everything (not Palumbo he doesnt give a shit) so what he says I will follow to a T, but I am ultra curious what cardio suggestions people have as this person is mainly with me for my eating plan

Thanks
ps--today is cheat meal day--weeeeeeeeeeeeeeeeeee

Fast walking on a decent incline is the way to go. Try doing 30 min first thing in the morning at 10% or higher and 3.5 - 4 mph. Addf 20-30 min 2-3 times per week AFTER lifting. Good luck

[Tapeworm]

Drop the 2 tbsps of 'all natural peanut butter.'  That's just silly unless you're queer for peanut butter or something.  Add a little olive oil or butter IN MODERATION to the veg or a swig of fish oil to each meal instead.  

I'd drop shakes off the menu too.  You want food volume - a full belly.  Liquids won't do that.  Veggies and beans are great for volume vs caloric density.

Don't tie yourself to the same diet day after day.  "Eat real food, not too much, mostly plants."

Do low impact cardio.  Cycling, rowing, swimming, stepper.  Quit pounding that treadmill.  Walking is fine.  

[kevinf]

you eating too much. only a guy like jay, kai, and victor need to eat that many meals and that much protein. all that is going to do is slow your fat loss down. beyond 1 gram per pound lean body weight is excessive.

x2. thats an excessive amount of meals. you'd have to be on a slew of drugs to get full benefit of that diet.

[MB_722]

Try some rope skipping

 

I agree. I do 25-30 minutes after my workout everyday.

I don't get a good enough sweat from the usual; bike, elliptical or treadmill.

Im trying to get back in shape for muay thai and skipping works best. make sure you have good music and get in the zone. [no homo on the zone thing, just can't have any distractions]

[Howard]

Drop the 2 tbsps of 'all natural peanut butter.'  That's just silly unless you're queer for peanut butter or something.  Add a little olive oil or butter IN MODERATION to the veg or a swig of fish oil to each meal instead.  

I'd drop shakes off the menu too.  You want food volume - a full belly.  Liquids won't do that.  Veggies and beans are great for volume vs caloric density.

Don't tie yourself to the same diet day after day.  "Eat real food, not too much, mostly plants."

Do low impact cardio.  Cycling, rowing, swimming, stepper.  Quit pounding that treadmill.  Walking is fine.  

Too many veggies and beansd may get him leaner but egads Batman the gas he will blow out his ass will keep any babe away from him for miles. He would be better off at his present wt and less stinky hehe

[Tapeworm]

Too many veggies and beansd may get him leaner but egads Batman the gas he will blow out his ass will keep any babe away from him for miles. He would be better off at his present wt and less stinky hehe

There may be a transition period of a couple days while his stomach adjusts to it.    No troll.  I eat a lot of beans and veg when dieting and really don't get a gas problem.

For sheer stinkiness tho, nothing beats protein farts. 

[tbombz]

im telling you, too much protein. its only going to slow down your fat loss. you may have, at the most, 160-170lbs of lean mass. your eating, what, 300-350grams of protein? thats almost double what you need.  all that extra protein is going to do is "get in the way" of fat burning.

also, if your eating that little carbs on a daily basis your going to experience a metabolic slow down pretty quickly. youd be much better off lowering your protein so that your burning off as much fat as possible on your low carb days, and then incorporate more frequent "carb up" days. not just a "cheat meal". those are good for mental sanity, but overeating fats doesnt do shit for your muscles or your metabolism. you need carbs, not junk food, in order to boost metabolism, fill up your muscles, and keep strength up.

[Meso_z]

im telling you, too much protein. its only going to slow down your fat loss. you may have, at the most, 160-170lbs of lean mass. your eating, what, 300-350grams of protein? thats almost double what you need.  all that extra protein is going to do is "get in the way" of fat burning.

also, if your eating that little carbs on a daily basis your going to experience a metabolic slow down pretty quickly. youd be much better off lowering your protein so that your burning off as much fat as possible on your low carb days, and then incorporate more frequent "carb up" days. not just a "cheat meal". those are good for mental sanity, but overeating fats doesnt do shit for your muscles or your metabolism. you need carbs, not junk food, in order to boost metabolism, fill up your muscles, and keep strength up.

but isnt protein going to retain muscle mass? so its needed in a diet..

[tbombz]

but isnt protein going to retain muscle mass? so its needed in a diet..

absolutely. 1 gram per lb lean body mass for optimal growth and recovery. disturbias got maybe, maximum, 170lbs lean mass. and thats being generous. he's eating more than double what he needs to eat to sustain his muscle and recover from his workouts. 

[Meso_z]

absolutely. 1 gram per lb lean body mass for optimal growth and recovery. disturbias got maybe, maximum, 170lbs lean mass. and thats being generous. he's eating more than double what he needs to eat to sustain his muscle and recover from his workouts. 

how do i figure out my LBM? im 200 right now, not "lean" though.

aceto suggests 1.5 PER POUND of WEIGHT (or lbm?correct me if im wrong)

[JasonH]

im telling you, too much protein. its only going to slow down your fat loss. you may have, at the most, 160-170lbs of lean mass. your eating, what, 300-350grams of protein? thats almost double what you need.  all that extra protein is going to do is "get in the way" of fat burning.

also, if your eating that little carbs on a daily basis your going to experience a metabolic slow down pretty quickly. youd be much better off lowering your protein so that your burning off as much fat as possible on your low carb days, and then incorporate more frequent "carb up" days. not just a "cheat meal". those are good for mental sanity, but overeating fats doesnt do shit for your muscles or your metabolism. you need carbs, not junk food, in order to boost metabolism, fill up your muscles, and keep strength up.

Hmm, got to disagree here - firstly, he's not eating 300-350 grams of protein in that diet - more like 250.

I don't think he's taking in too much either - even during weight loss fat loss you should be taking in 1.5 grams per pound of bodyweight (not lean bodyweight) to maintain muscle whilst dropping carbs and doing cardio to initiate fat reduction.

My first thought when I looked at his diet was that it probably wasn't enough - but then we're all different - I would starve on that.

[disturbia]

here tbombz, heres whos doing my stuff---Disgusted thats who--you are trying to say you know more than him

get a fucking grip junior, he's on another planet light years ahead of you

[flexingtonsteele]

here tbombz, heres whos doing my stuff---Disgusted gh15 thats who--you are trying to say you know more than him

get a fucking grip junior, he's on another planet light years ahead of you

fixed