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Suggestions on cardio/calorie consumption
Posted on 5/16/18 at 2:35 pm
Posted on 5/16/18 at 2:35 pm
Hey, been lurking for a while on here and appreciate what I have learned from you guys. I just turned 40 and got back into the gym about two months ago. I've lost 13 lbs in 41 days and am down to 208 at I'm guessing between 20 to 25% bf. 6'1" is my height. I have never tracked calories before this time so decided to try. Ive been eating around 2000 cal per day with about 200 g protein. Trying to lift 5 days a week (I'm limited to about 45 minutes at lunchtime of actual lifting time) right now and 30 min moderate intensity cardio 3 or 4 times a week for 30 min. My goal was actually to stay around my current weight but lose around 10% bf and get to somewhere around 12% or so. I'm looking for advice on calories to consume and cardio.im not really in a hurry in case that makes a difference. Thanks in advance.
4
Posted on 5/16/18 at 2:43 pm to rhanse1lsu
Personally, I'd stick with your plan as long as it is producing results, which it is.
At the point it stops producing results, then you have to figure out which variables to tweak.
This is not weight loss related, but I might do a single, high intensity cardio day to blend with 2 longer, med intensity day. I tend to think variation in length and intensity of cardio has a more beneficial overall effect on cardio health.
Beyond that, if you are losing fat and gaining muscle, stick with it. The first rule of health is that if something is working, don't screw with it. From your description, it seems like things are going fine.
At the point it stops producing results, then you have to figure out which variables to tweak.
This is not weight loss related, but I might do a single, high intensity cardio day to blend with 2 longer, med intensity day. I tend to think variation in length and intensity of cardio has a more beneficial overall effect on cardio health.
Beyond that, if you are losing fat and gaining muscle, stick with it. The first rule of health is that if something is working, don't screw with it. From your description, it seems like things are going fine.
Posted on 5/16/18 at 2:49 pm to rhanse1lsu
quote:
My goal was actually to stay around my current weight but lose around 10% bf and get to somewhere around 12% or so.
Who cares how much you weigh if you are building strength and looking/feeling better. If you want to get to that you're going to get below for at least a little while as you lose fat and build more muscle.
Posted on 5/16/18 at 3:06 pm to Mingo Was His NameO
quote:
Who cares how much you weigh if you are building strength and looking/feeling better.
this.. took me a while to get this mindset. And once you do, it is a game changer mentally. I still find myself from time to time getting hung up on a scale, thats why i hate weighing. Especially for someone like myself who does little cardio, high protein, and alot of lifting. The scale doesnt tell the wole story for sure.
Posted on 5/16/18 at 3:09 pm to Mingo Was His NameO
Thank you guys for the input. Back in my thirties, I got to around 205 at a probably a little over 15% and was happy how I looked size wise and felt with the exception of my abs. That was my reason for the weight and bf% numbers.
Posted on 5/16/18 at 3:56 pm to Mingo Was His NameO
quote:
Who cares how much you weigh if you are building strength and looking/feeling better. If you want to get to that you're going to get below for at least a little while as you lose fat and build more muscle.
I look at it like this. If I'm strong, in good shape and healthy, a little extra fat is no biggie.
Frankly, I'd rather be a Hafthor Bjornsson being strong with decent cardio than look like a Abercrombie and Fitch model. A strongman type physique with a few extra lb's is more my style than the skinny, hairless male model look.
Posted on 5/16/18 at 5:35 pm to rhanse1lsu
At 6'1 208, I'm not sure I'd worry so much about losing weight. You're lifting 5 days a week with 3-4 days of moderate cardio and only consuming 2000 calories. You're more on track for the Abercrombie look if you don't have a solid base. Also, I'd bet on you crashing soon. That's a lot of exercise with too little fuel.
I suggest finding out what your macros are. Just a quick look at the IIFM calculator, you should be eating around 2800 calories to add muscle. You can burn the excess fat later, but I'd focus on building bulk if you're goal is a larger, muscle-toned body.
I suggest finding out what your macros are. Just a quick look at the IIFM calculator, you should be eating around 2800 calories to add muscle. You can burn the excess fat later, but I'd focus on building bulk if you're goal is a larger, muscle-toned body.
This post was edited on 5/16/18 at 5:36 pm
Posted on 5/16/18 at 7:11 pm to StringedInstruments
Thanks Stringed. That's definitely helpful. I'll look into my macros and maybe at bumping up calories a bit...don't want to wind up crashing for sure.
Posted on 5/16/18 at 7:28 pm to rhanse1lsu
Only reason I worry about weight is because I compete. You should just pick a desired BF % and go for it. You seem like you're in the right track.
If it slows, increase physical activity. If you can't, decrease calories.
If it slows, increase physical activity. If you can't, decrease calories.
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