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Cardio and Strength Training
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PSlave
Level 10

Join date: Aug 2004
Posts: 501

Question for the group: I am going to continue strength training until I reach my goals for this year, and perhaps a bit longer. Due to a shitty diet and a lack of training intensity over the past few years, I've really turned into a skinny-fatass. Or maybe just a fatass. I am currently 197 pounds at 21.5% bodyfat.

I'm going to continue strength training, and plan on eating a maintenance level of carbs, following a carb-cycling approach -- this has worked well for me in the past. I don't feel I've yet regained the discipline to go with an anabolic-diet style approach.

At any rate, training and diet will, of course, help the most in resolving this fatass problem. I'm not looking to get shredded yet, but need to get bodyfat under control. Perhaps down to the 12% range for now.

Since I'm strength-training, I don't want to do anything to compromise that -- ie - sprint workouts three times per week, etc. What are your thoughts on cardio for that extra bit of fat-burning? Hour-long fasted walks on my off days (I'm training Mondays, Wednesdays, and Fridays)? 30 minutes on the treadmill at 3.0 MPH, 6 degree incline for 20 minutes after training sessions?

Incidentally, I'm going to run off and get married this weekend. As such, I may not respond right away to your replies, so don't shoot me!

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6749

Some people swear by Fasted Morning Cardio (FMC), which is just light cardio (walking at a brisk pace) done on an empty stomach, or with just a bit of protein/amino acids in your stomach.

Others prefer circuit type training for cardio effect...barbell complexes, tire flipping, sprints, calisthenic circuits, hill sprints, sled dragging, prowler pushing, car pushing/pulling, low-crawling 50 yds 5 times, sledgehammer work, whatever! Anything high intensity done for 15-20 minutes usually.

Give each approach a chance, see which you prefer, or meet somewhere in the middle, with some of both.

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

Well my input is, don't be affraid. I do cardio/conditioning (Some more intense than others) 6xweek + Training 6xweek and I hit PRs every session while trying to loose fat. Plus, I have in the low 200 nd/gl of total T witch is supposed to give me another obstacle in my physical pursuit.

Oh, Congratulations on getting married !

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jak3_dude
Level

Join date: Dec 2009
Posts: 522

I don't see why you aren't "disciplined" enough yet to not do an anabolic diet. If you want to do it you'll be able to do it. That being said, you mention that carb cycling has worked well for you in the past. Has anabolic dieting worked for you as well? or have you yet to try an anabolic diet?
Just curious.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9590

Honestly dude, just take out the brain work and get a prowler, or some form of it by another company online. If you have the money, spend it. It will be one of the best investments of your life... it will be like laser eye surgery. All you do is push it, it doesn't matter how or when, just do it 2-4x a week. Pushing a sled has no eccentric portion to it so it does not tear your legs apart. You can push a sled one day, and the very next day you can set a DL or squat PR.

If you can't get a prowler, stick to: jump-roping, barbell complexes, hill sprints, and fasted morning walking. These methods, along with the prowler, are superior to all.

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inkaddict
Level 3

Join date: Mar 2005
Posts: 8684

PB Andy wrote:
Honestly dude, just take out the brain work and get a prowler, or some form of it by another company online. If you have the money, spend it. It will be one of the best investments of your life... it will be like laser eye surgery. All you do is push it, it doesn't matter how or when, just do it 2-4x a week. Pushing a sled has no eccentric portion to it so it does not tear your legs apart. You can push a sled one day, and the very next day you can set a DL or squat PR.

If you can't get a prowler, stick to: jump-roping, barbell complexes, hill sprints, and fasted morning walking. These methods, along with the prowler, are superior to all.

This. The prowler is awesome, but if you can't afford it (or a version of it) have your new wife lay on her back and push her along the grass.

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PSlave
Level 10

Join date: Aug 2004
Posts: 501

hungry4more wrote:
Some people swear by Fasted Morning Cardio (FMC), which is just light cardio (walking at a brisk pace) done on an empty stomach, or with just a bit of protein/amino acids in your stomach.

Others prefer circuit type training for cardio effect...barbell complexes, tire flipping, sprints, calisthenic circuits, hill sprints, sled dragging, prowler pushing, car pushing/pulling, low-crawling 50 yds 5 times, sledgehammer work, whatever! Anything high intensity done for 15-20 minutes usually.

Give each approach a chance, see which you prefer, or meet somewhere in the middle, with some of both.


Thanks hungry4more. I've always been curious about the preferences of those training primarily for strength, as I've often heard reports of a negative impact on recovery (depending on the type of cardio)

StompingHorse wrote:
Well my input is, don't be affraid. I do cardio/conditioning (Some more intense than others) 6xweek + Training 6xweek and I hit PRs every session while trying to loose fat. Plus, I have in the low 200 nd/gl of total T witch is supposed to give me another obstacle in my physical pursuit.

Oh, Congratulations on getting married !


Thanks for the congrats! I'm lifting three times per week, with my PR session set for Fridays. I think I'll do some interval sprint work after lifting on Mondays and Wednesdays, then some FMC on Tuesdays and Thursdays. Depending on how drained I am Friday after lifting, I may just hop on a treadmill at the protocol I mentioned in the first post. Debating hill sprints on Saturdays... or, more appropriately, sprint up the hill once, sprint halfway up and then fall flat on my face the second time and crawl home.

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PSlave
Level 10

Join date: Aug 2004
Posts: 501

inkaddict wrote:
PB Andy wrote:
Honestly dude, just take out the brain work and get a prowler, or some form of it by another company online. If you have the money, spend it. It will be one of the best investments of your life... it will be like laser eye surgery. All you do is push it, it doesn't matter how or when, just do it 2-4x a week. Pushing a sled has no eccentric portion to it so it does not tear your legs apart. You can push a sled one day, and the very next day you can set a DL or squat PR.

If you can't get a prowler, stick to: jump-roping, barbell complexes, hill sprints, and fasted morning walking. These methods, along with the prowler, are superior to all.

This. The prowler is awesome, but if you can't afford it (or a version of it) have your new wife lay on her back and push her along the grass.


WORD!

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PSlave
Level 10

Join date: Aug 2004
Posts: 501

jak3_dude wrote:
I don't see why you aren't "disciplined" enough yet to not do an anabolic diet. If you want to do it you'll be able to do it. That being said, you mention that carb cycling has worked well for you in the past. Has anabolic dieting worked for you as well? or have you yet to try an anabolic diet?
Just curious.


I tried the anabolic diet in the past. It wasn't a problem to eat that way, but I just feel as though I do better in a carb cycling approach from a workout and recovery perspective. Both seem to work quite well in dropping the fatassedness.

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

This question might come off as retarded, but have you made any small diet changes to clean up your diet?
Examples of things I've implemented in the past few weeks:

Switched from drinking chocolate milk to standard 1% (14g less sugar and 14g less carbs/cup) as I drink about 6 cups of milk a day, that's a fairly large change (84g less sugar and carbs/day).
Only drinking soda when i'm mixing it with alcohol (which is only one night a week max).

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PSlave
Level 10

Join date: Aug 2004
Posts: 501

Blaze_108 wrote:
This question might come off as retarded, but have you made any small diet changes to clean up your diet?
Examples of things I've implemented in the past few weeks:

Switched from drinking chocolate milk to standard 1% (14g less sugar and 14g less carbs/cup) as I drink about 6 cups of milk a day, that's a fairly large change (84g less sugar and carbs/day).
Only drinking soda when i'm mixing it with alcohol (which is only one night a week max).


Sorry, realized I'd forgotten to reply.
Yes, a number of changes: first, I wrote out a diet plan for the first time in ages, so that's a huge step in the right direction. Following that helps me cut out just about everything I don't need. Soda's a good one: I too am now only drinking it with alcohol, which currently is about two times per week.

I wish I could drink milk... but you would want to wear full protective gear if you got within one mile of me after drinking it, cuz DAMN!

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eggowned
Level

Join date: Nov 2007
Posts: 223

The past two months I've been focusing on getting back in shape, sprinting 2-4x a week, as well as doing steady state on the stair master 2-3x a week. I also do sled drags on quad day. It hasn't affected my training negatively at all. I'm still getting stronger and I'm getting leaner.

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