Cardio and lifting

BanginAway · 2018-12-04T18:36:48+00:00

Sprints can help. I prefer doing them on an air bike. Put one in my garage so no excuses.

Don’t limit protein due to keto. Keto ain’t great for building muscle but should get you into lower body fat numbers quickly.

With those lift numbers you have some work to do. I’m 6’, 180 lbs, 37 yr old. BP 300, SQ 380, DL 425. Took me about 4 years to get here.

Keep grinding

coachdad8 · 2018-12-04T20:39:28+00:00

My stats 6'2" 195lbs, ~ 8% BF, 38 yrs old. I think around 205-215lbs would be better weight for someone over 6' because buying pants with a 32" waist is difficult and shirts have to be tailored without exception. My advice as a Strength & Conditioning coach for 12 years - lift heavy and do short, intense cardio like sprints, sled pushes, battle ropes, short crossfit metcons, swim sprints, all with variety being the goal. LSD (Long slow distance) decreases Test in a man as does anything with too much volume and, at our age, it's a game of hormones. Lastly, after training well over 1,000 athletes of all ages, sizes, fitness levels, I still believe that the best program is any you follow consistently. Jumping from Stronglifts to Texas Method to Starting Strength to CrossFit every few weeks is a recipe for stagnation. Use a system for minimum 12 weeks them re-evaluate. Gainz (physical appearance) are made in the kitchen so focus 70% of your effort on diet, 30% on exercise.

Reach180 · 2018-12-04T21:28:53+00:00

Cardio isn't your problem. You are weak, and have little muscle mass. Prioritize the strength gain over weight loss....make your goal be to stay at the same weight and get stronger.

Stop trying to lose weight. Eat at maintenance calories. Stop worrying about BF%. You've got to put the time in to build some muscle mass....otherwise, when you get to the BF% you're shooting for, you'll just look like a saggy professional marathoner.

Get stronger. You've got to get strong. If what you say is true about your lifting, then you're training too close to the top end of your strength to make progress. Your 5x5s should feel heavyish but not grinding. If it's a slow grind, drop back 10 lbs.

the important thing is not the top weight. It's doing the work.

Look at the tonnage difference between 5x5x200 lbs (5000) and 5x5x190 = 4750. It's 5%. It's almost negligible. And this you can do without nearing failure. That extra 5% will not get you to your ideal body faster.

I've never done 5x5 but I put my son on it when he wanted to start lifting when he was 13. Here are a few things I noticed helped him when we implemented:

If you aren't doing them already, make sure you're doing warm-up sets to build up to your work sets on Bench, Squat, & DL. Build up from the bar in 3-4 sets - ie, if you're squatting 200 that day, do 1x5 @ bar, 1x5 @ 95, 1x5@135, maybe 1x3-5@185 and then 5x5@ 200. This is a really easy way to get some less taxing volume in. For bench, just go bar, 95, 125, 5x5 @ 145 ...etc.
Throw in a set of 10 push ups between each set of squats and a set of 10 goblet squats between each set of your press/bench. If 10 push ups is too much and hinders your bench work sets, go lighter in your lifts. If you have to drop down more than ~10%, maybe just do 6 or 8 push ups between. The point here again is to get some easy volume in - key word being easy.

So the squat portion of the work out would look like this.

Squat 5 x bar, 10 Push ups, Rest ~1 min

Squat 5 x 95, 10 Push ups, Rest ~1 min

Squat 5 x 135, 10 Push ups, Rest ~1 min

Squat 3 x 185, 10 Push ups, Rest ~1-2 min

Squat 5 x 200, 10 Push ups, Rest 2 min

Squat 5 x 200, 10 Push ups.

Then, do the same with your press/bench and Goblet Squats.

FoxShitNasty83 · 2018-12-04T16:46:57+00:00

That looks good, what macros are you doing? Also the fat burning really kicked in for me when I did hiit sprints for 20-30 minutes straight after lifting... I didn't find much difference but you can do IF which I do depending how I feel.

mindfulbutgutless · 2018-12-04T16:48:08+00:00

HIIT. 20 min after your workout. Simple and effective

screechhater · 2018-12-04T18:46:27+00:00

I would look to once a lift session to train the fuck out of the pecs, then the quads, calves etc.

Take pecs. I hit the bench standard, dumbell bench and then flies. Repeat in about 6 work outs.

Then on back I do wide grip row and then narrow, then single dumbbell. Repeat same.

Always HIIT 7 days a week even on vacation.

I eat what the fuck I want.

SkimTheDross · 2018-12-04T18:54:59+00:00

You’re talking about gaining 40 lb of muscle assuming you don’t lose any muscle during the cut (unlikely).

Steve_rebooting · 2018-12-04T20:51:59+00:00

I did two years of muay thai training that consisted of 20-30 minutes of HIIT and I still lost MORE weight when i was inactive and eating healthier. Weight is gained or lost primary from deciding what goes into your mouth.... That is my first hand experience (with my body and genes)

Additionally, i would recommend adding more exercises to your week.. 4 at the minimum. I cant recall if its a hormone or chemical but the "repair/grow" muscle signal lasts about 48 hours after exercise. If your hitting 1 body part a week (at a 3x a week interval) you are only growing that muscle 2 out of the 7 days in a week.

insanetempo · 2018-12-05T16:20:55+00:00

Background: I have lost 60-70lbs of fat on keto in the last 3.5 years and put on a lot of muscle since ending it. I already was fairly muscular and I'm 5'6" 190 at 13% right now (yes I can prove it, pics or DEXA). I don't powerlift anymore (herniated disk) but based on what I'm say, 10 repping now, versus my powerlfiting days I think I can squat/dead 450+ and bench 350 (the most I hit 8 years ago at 170lbs was 315, 6 plates, so this might be conservative).

Diet is way more important that cardio. Furthermore it sounds like you're untrained (based on your lift #s) so you can actually put on muscle while losing weight (I was already squatting double what you were when I started losing weight) so I would not do cardio at this point. Blasphemy? With no carbs and restricted calories (that is all keto does, people tend to under-eat) your recovery capabilities are already down so why add on cardio? It's way easier to just eat less (but if you want to eat more, then add on cardio, knock yourself out, same result). If you want to kick this into overdrive track calories on top of keto. If you eat -500kcal of your TDEE (use several TDEE calculators and average them) that's 1# of fat per week, -1000kcal is 2#. I wouldn't go to 3# a week, you're not fat enough to be able to sustain that. Toward the end of my keto diet I was so "good" at finding keto foods I was no longer eating much below maintenance and stopped losing weight. I only was able to get under 20% and eventually as low as 10% by tracking calories (and still making sure I was getting 1g/lb of protein). Now that I'm on weight loss in this opus look into ephedrine if you already use caffeine. 1 bronkaid in the AM will significantly lower appetite.

OK, I would also not think that you're going to recomp to 195 (lose 30lbs of fat or whatever and gain 35 of muscle) at 34 years old. Not going to happen. It'll work for a while but eventually you have to split up those tasks. IMO lose down to 11% then start bulking/cutting (during cut you are working out to preserve muscle). When you bulk go off keto and eat 300-500 extra a day until you think you're up to 15% then diet back down. Usually low fat (say 50-100g a day) is the best way to do this, carbs spike insulin which signals body to store (fat and muscle). This method is what people have been doing forever and there isn't a better method in the long run to gain muscle (you have to gain some fat with it in order to make sure you're in enough surplus). I've got the most jacked in my life doing this. I bulk for ~3 months and then cut 2 months then 1 month maintence and then bulk again. Over and over and over. I gain a few lbs of muscle each time (I'm on TRT and other shit though :) ).

Stronglifts is a fine program. I want to look jacked right now more than anything and it's not the BEST for that but it's certainly going to make you strong as fuck and muscular (especially a beginner).

You didn't ask but a rant. IMO to look jacked in clothes it's mainly about shoulders/chest/upper-back/neck. Overhead press is predominantly front delt and dunno if strong lifts incorporates any lateral raises or upright rows (I'd throw this in if not). I mention this because a lot of people think military/overhead press is all they need for delts, its' absolutely not...Then direct trap work I'm a big fan of as after I concentrated on it for 3 months and I have insane traps now (see thru my shirt traps). Upper back rows are fine but I'd throw in facepulls for rear delts and more of the bottom of the trap, that ripple between the shoulder blades when you're wearing a tight shirt. It's about bouldering out where a shirt hangs from, you're guaranteed that part is always "tight" and visible (your abs, biceps, etc are not). Neck some people think is stupid but a pencil-neck guy looks ridiculous. I wrestling in highschool so I have that covered but some simple weighted neck stuff ( even at home) will thicken up a small neck really fast if you've never done it before. I found that in powerlifting alone my neck blew up from static bracing, YMMV.

BobbyPeru · 2018-12-04T16:49:52+00:00

You are skinny fat with those numbers- you might already know that.

You should be still adding 5 lbs a week will on your lifts. I’m guessing you’re getting enough protein on keto, but don’t be scared of good carbs-especially an hour before a workout. My guess is you are not getting enough fuel to power your workouts.

At the end of your workouts, work in some supersets for cardio. 15 minutes of supersets when your heart is already elevates will cover your cardio , and you’ll gain more muscle

triclops41 · 2018-12-04T18:56:10+00:00

HIIT is great cardio.

Cardio won't do much to lose fat though. You just won't burn that many calories. But what will cardio do? Improve your general health, improve your mood and alertness. And it will allow you to push yourself significantly harder when lifting weights.

SeamusAwl · 2018-12-04T19:06:36+00:00

Do I need to be incorporating cardio into my regimen at this point or should I keep on cranking with Stronglifts?

I wouldn't recommend doing cardio right now. I would go on Intermittent Fasting (12 - 16 hour fast windows) with a Keto diet and a slight caloric reduction in your TDEE. Lifting soon after you begin your fast so that your muscles have the energy necessary to perform the lifts. You will burn some fat, but will mostly build muscle and strength. Cardio will deplete you too much and you won't build as fast.

youcantdenythat · 2018-12-04T20:23:20+00:00

Eat some carbs before your workout. Diet is all about CICO. Keto is a trick to make you feel less hungry but will also lower energy output. I stay pretty low carb but right before my workout I'll eat some cheereos or a banana or a granola bar or something which gives my workout a huge boost.

470_2_700_nm · 2018-12-04T22:24:28+00:00

Here is what you do: eat meat, real Peanut butter, cheese, yogurt, cottage cheese, protein powder and createen, and lots of vegetables.

I keep it simple - I steam brocily and cauliflower, and eat a ton of celery. And whatever other vegetables I can find. I eat zero carbs. And I do this before he summer hits to cut. Yiu need to start now.

And just keep lifting with StrongLifts as the app tells you to progress at 5 lbs increments.

bob13bob · 2018-12-05T08:39:56+00:00

Muscle takes time. You can grow about 1lb muscle per month. Don't over work expecting it'll be faster. Eat healthy but don't cut calories. Get at least 8 hrs sleep. Keep up cardio for your health. I did rippetoe lift regime and my cardio fell to shit even though I was strong lol. My body adapted very well to lift heavy things 5 reps for 3 sets, lol.

C-grij · 2018-12-05T13:46:01+00:00

Don't bother with cardio right away, yes it's good for you but at this point, just cleaning up your diet and lifting should be fine. I recommend you just try to move a little more by trying to take ~10min walks after meals.

Right now it doesn't sound like you have much to cut, you need to just recomp. Focus on the lifts.

Whenever cutting you want to use cardio sparingly. If you implement it and go balls to the wall right away you may see some results but that will drastically drop off as your body gets adapted and you'll be doing more work than necessary initially. You want to increase it slowly over may weeks and only increase it once you find that your weightless is plateauing.

RuleZeroDAD · 2018-12-05T16:12:53+00:00

The Killer Kilometer.

Find a High School or College track to use (indoor or outdoor). Find the 100 Meter lane. Sprint from the starting line to the finish line as hard as you can go. (Should take 15 seconds max) Rest exactly 60 seconds. Sprint from the finish line to the starting line. Repeat 5 more times. You will have sprinted an entire kilometer in less than 20 minutes and gotten some major fat burning going.

Compare physiques - This is why you train within a sprinting protocol.

sh0t · 2018-12-11T08:25:20+00:00

FASTING

testy68 · 2018-12-04T22:42:24+00:00

So, essentially you want to lose 33 pounds of fat and put on 38 pounds of muscle.

A few questions. 1 you mentioned you started at 240 lb. You are now down to 190. Was 100% of that weight loss fat? my guess is, you lost muscle along with the fat.what leads me to believe that is that you mentioned that you had calorie intakes of 500 calories a day and some of your days which is extremely low giving your body weight.

What is your age? And how long have you been on a weightlifting program? How long does it take for you to lose those first 50 lb?

My recommendation would be to set short-term goals and aim for 10 lb of muscle and 20 lb a fat loss and reassess when you hit that target. Your ankles are great but they are very long-term goals IMO.

I would also focus on getting your max lift numbers up. A good goal is to bench press your bodyweight and approximately one and a half times your body weight in the squat.

My wife and I have gone through this process. I dropped 40 pounds in 10 weeks and she dropped 50 lbs in about 20 weeks. Her weight loss was more remarkable because she did not lose a single pound of muscle. I lost a few pounds of muscle (4-5 lbs) along the way. I never went below 2000 calories a day. She very rarely want below 1500 calories a day.

Good luck, and enjoy the process!

Title	Cardio and lifting
Author	pursuing_the_ideal
Upvotes	11
Comments	48
Date	December 4, 2018 4:39 PM UTC (7 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/a32b2q/cardio_and_lifting/
Archive Link	https://theredarchive.com/r/askMRP/cardio-and-lifting.203752 https://theredarchive.com/post/203752

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