cM3go

Here's the deal:

I'm at about 145-150 lbs @ 5'7"

I look fit but under the clothes I got a little chub, esp in the mid section. I know this will take a lot of cardio. How much of weight training should I do? Should I alternate between lift days and cardio days? i.e. 2 cardio days/3 lift days, 2 days in the middle somewhere to rest. Should I do more cardio than weight lifting? Its my understanding that lifting burns more calories in the long run.

Diet is fairly healthy, moderate carbs, usually wheat breads, or beans, lean meats such as fish, chicken and turkey. 1-2 slices of cheese a day. 2 protein shakes a day @ 20G of protein each. Eat more veggies, very little fruit, probably will pick up cottage cheese, don't like non sweetened yogurt.

Goal is 8% bf and 6 pack by the end of the year. Help a brother out

BEETROOT

Diet sounds good. Just make sure you are burning more calories than you are taking in. Even with the best diet you can still gain weight if you are eating too much.

Workout routine is up to you as for how you mix it up, but I usually aim for 50/50. Whether thats 30 min of lifting, 30 min of cardio per day, or an hour of each every other day, won't really make a big difference.

LIfting will burn more in the long run, but to get a six pack you have to be lean as hell, so I'd concentrate on the cardio right now. In my opinion, the best way to get lean is to run. Run as far and as often as possible and the weight will drop off quickly.

Go like hell.

SDCGTSX

If you want to lose chub, you want weights, not cardio. You want both, but you want more weights. The evidence the scientist and nutritionists point to is sprinters and athletes vs. long distance runners and cyclists. You want your body to be extremely good at burning fat and using carbs for energy. Doing long distance stuff teaches your body to conserve energy and learn storage techniques. Look at long distance runners, they are skinny but not cut. The sprint runners are cut.

Whiskers

Im still working on my little overhang of a belly. People (my doctor) is telling me the only way is cardio.

wstevens

That's a lofty goal. No reason not to chase it, but elite athletes are in the 8% range.

BEETROOT

I disagree. Long distance = at least 60 minutes continuous, usually 90+, of pretty intense cardio. Those cut sprinters are still doing massive amounts of cardio every day. You really won't suffer from your body conserving energy if you are doing less than an hour of cardio every day.

Distance runners are running 50, 60, 70 miles a week or more. An average person just trying to get in shape won't be doing anything close to this.

Weights are good, and they are vital to long term fitness, but if you are just trying to cut back on a little of the body fat % in the near future, make the cardio your primary concern.

In the end its all about calories, and for most people its a lot easier to burn calories with cardio than with weights. If you feel you elevate your HR for long enough by lifting, go for it, but its tough to match the calories you would burn running in that same period of time.

cM3go

I suck at running, I get tired easily from running. I'm a biker, I can bike 14+ miles, feel worked, but not over fatigued. Can I bike instead of run? I usually avg about 13 MPH.

I thought they were less... 8-10% is the range I can accept, you have to be really lean for a 6 pack...

BEETROOT

yeah man, whatever gets your HR up for a while. do whatever you enjoy, that way chances are you will keep doing it.

and on that note, I'm going to go do 90 min on the elliptical and watch punisher on psp

wstevens

Depends on the athlete. I've read that Lance Armstrong and Terrell Owens are in the 4% range.

Gixxster

So is Ben Wallace from the Pistons.

w/ Beetroot about focusing more on your cardio. Try doing cardio in the morning before you eat anything. Also try to eat your carbs before 3 p.m. Note I did not say to cut out or eat less, just eat them earlier during the day. Your abs are one muscle group that can be worked out everyday, try to work them out at least 3 times a week and focus on the upper, lower, and the obliques.

SDCGTSX

Also race is a factor. Asians tend to be higher fat, black tend to be low fat. Genetics matter.

T_Rutl

more than doable man...you'll get it easy

you can get a six pack and be scrawny or you can have a muscualr physique. balance is the key. get your 30-45 minutes of cardio in and 30-45 min of lifting. as you shed the unwanted fat you'll want to build a base of muscle underneath to beging working its way out. pop a sugarfree red bull or somethign about 20 min before you hid the cardio to burn a bit more. do a stair stepper, treadmill, bike, eliptical and just go a good steady pace.

when you lift don't go on a power lifting routine but something mid range. reps 8-10 with a good weight to make you strain. end your session with some burn out exercises. like on chest day do three sets of pushups for as many as you can at the end.

for that six pack hit the abs hard with lots of different exercises hitting your upper abs, lower, obliques.

you only really need to be in 4-5 days a week. make sure you have atleast one rest day from everything and another from the weights, maybe extented cardio only.

anway, stick with it and you'll get it.

Adam_Schwartz

In 6 months? Not really, I have seen people do it safely in 12 weeks.

Adam_Schwartz

In general you need to be at least 8% to see abs. 10% usually won't cut it.

RMATIC09

i think 10 percent shows? im at like 7 i think.

wstevens

Did a little research:

Lance Armstrong's body fat before last year's Tour: 5%
Terrell Owens body fat at the end of training camp last year: 8%
Shaq's body fat last season: 18%

interesting.

SDCGTSX

I think 8-20% was sited as a healthy man's range. Women are higher at 20-35 I think

FiftyFive

thanks to titties

oh btw sala im almost in the same boat as you, im 5'11" and 155 pounds, my abs are getting pretty defined but theres still that little bit of chub at the bottom im trying to get rid of, work on your abs and keep a sensible diet, calories from fat are your enemy

SDCGTSX

5 11 and 155? That's my college weight and that means you must be pretty skinny and not a muscular guy. I remember what I looked like at 5 11, 155.

wstevens

According to the fat-testing scale at the gym this morning (are those accurate?) - I have about 11% body fat. I'm 5' 11" and 161 lbs.

I don't feel like I have much pudge around the waistline, but I also defnitely don't feel like I'm as lean as a professional athlete.

RMATIC09

How typical. Calories from sugar are your enemy. Healthy fats are actually very important in ones diet, it helps increase testosterone, and will actually PROMOTE fatloss.

It's all about moderation, and figuring out what works best for your body.

Diet seems sound, the best way to drop bodyfat, is to incoporate both lifting and cardio, once again, you have to see what promotes the best results for you.

Id recommend a 4 day lift cycle, with a 3 day cardio cycle.

SDCGTSX

I hate hearing talk like, carbs are bad, fat is bad. Shit, if both are bad, are you just supposed to eat proteins only? Of course not, you are supposed to have a healthy balance in your diet of all three. None of them are "bad" only supposed to be eaten in moderation.

I like the Zone diet's 40/30/30 (protein/fat/carb) calorie distribution. I agree that simple sugars are bad because they go STRAIGHT into your cells and get absorbed like sponge and induce too much insulin too fast. I haven't tried but have heard that the Atkins works. But from what I've seen of it, it's only a reduced calorie diet with overdose of meat. While you may lose weight due to your body lacking carbs, you probably end up with higher cholestrol and blood pressure and worse physical health (not considering benefits from weight loss).

r3mix3r

Ya I use to think FAT makes you FAT. Now I have more fat then ever, and I'm around 8% bodyfat...Olive Oil, Natural Peanut Butter, Eggs, Almonds...all the time.

I've been doing lifting 4 days a week, and 3 out of 4 days I do 30 min cardio right after workout. I would do it on my off days, but I feel its better to do after a workout when glycogen levels are low, or the morning but can't do it in the AM. So after workout is most effective, I believe.

I was neglecting my body of fats, you need them everyone. Don't be scared of them...Atleast 20% of your diet should come from healthy fat.

cM3go

I take Flax Seed pills (good Omega-3s) and CLA pills daily. I also try to consume grilled or baked fish when possible. And the occasional avacado. I try to minimize other fats.