I've always been a LISS fasted-cardio type of guy (well, at least since I started cardio in August :D ). However, I'm now increasing my cardio to include two cardio sessions 6-days per week. I've been doing two 30min sessions of LISS. One fasted, pre-breakfast and one in the evening after dinner and post-workout.

Would I be better served by maybe keeping LISS for the morning session and then trying HIIT in the evening session? Also, how does resistance incorporate into the cardio regime?

I have a trainer for my mountainbike and I usually do 2-minutes of moderate resistance followed by 1-minute of high resistance. I keep repeating these intervals for a 30-minute duration. My legs are absolutely erupting with muscle definition (probably aided by my love of squats) but I wonder if doing this much cardio with high resistance will give my leg muscles ample time to recover.

Any suggestions?

However, I'm now increasing my cardio to include two cardio sessions 6-days per week. I've been doing two 30min sessions of LISS. One fasted, pre-breakfast and one in the evening after dinner and post-workout.
Do one fasted LISS session for 45 minutes. That's all you need if your diet is clean. And what are you eating post-LISS? That has more of an impact on fat loss surrounding the time of your LISS as the cardio itself does.

I've toyed around with LISS, trying it for up to 75 minutes at a time. Bottom line? 45 is all you need.

Would I be better served by maybe keeping LISS for the morning session and then trying HIIT in the evening session? Also, how does resistance incorporate into the cardio regime?
Why so much cardio?

Resistance plays as much of a part the equation as you want it to. And it depends on your goals. Tell us more about them and perhaps we can better speculate as to how resistance training can be incorporated to meet your goals.

At first glance, it appears to me as though you're way overdoing the cardio and resistance training is an afterthought, if you're even doing it at all. For most fat loss/toning programs, that's a no-no. Tell us more about you...

-R

Do one fasted LISS session for 45 minutes. That's all you need if your diet is clean. And what are you eating post-LISS? That has more of an impact on fat loss surrounding the time of your LISS as the cardio itself does.

I've toyed around with LISS, trying it for up to 75 minutes at a time. Bottom line? 45 is all you need.


Why so much cardio?

Resistance plays as much of a part the equation as you want it to. And it depends on your goals. Tell us more about them and perhaps we can better speculate as to how resistance training can be incorporated to meet your goals.

At first glance, it appears to me as though you're way overdoing the cardio and resistance training is an afterthought, if you're even doing it at all. For most fat loss/toning programs, that's a no-no. Tell us more about you...

-R

Perhaps I misworded my statement about resistance. I'm doing "resistance training" following a Max-OT schedule. I'm trying to build core strength and use a lot of compound exercises (pull-ups, dips, dead-lift, flat and incline bench, squats, military shoulder press, etc.).

What I meant by resistance was the "resistance level" I set my bike at while doing cardio (effectively increasing the effort it takes to push the pedal). I'm wondering if I can burn my leg muscles out by using too much "resistance" on the bike?

Also, after my morning LISS I ususally wait 1-hour to eat anything. Then I usually eat 4 egg white along with 1-cup of Kashi Go Lean/Crunch with 6oz. skim milk.

My goals are to drop to around 8%-10% BF. I'm 29 yrs. old, 203lbs., ~22% BF. My diet is clean, but I do have problems sometimes with keeping my carbs in the 40% range (I usually end up with a fat deficit with a macro ratio around 15% Fat, 40% protein, 45% carbs).

Thanks for your reply. It's much appreciated!! :claphigh:

However, I'm now increasing my cardio to include two cardio sessions 6-days per week. I've been doing two 30min sessions of LISS. One fasted, pre-breakfast and one in the evening after dinner and post-workout.


Any suggestions?

Am I reading this correctly that you're doing 12 cardio sessions/week along with Max-OT lifting? Too much! I sure hope you're eating enough for that. If you're looking for suggestions, I would suggest you back off the cardio. No need to do more than 6 sessions in a week. I would think that 3 or 4 is adequate, 6 is plenty. You're going to kill yourself. Rest is just as important as exercise.

Hope this helps.

hey guys i have just finished my bulking phase and have gone from 154lb - 174 lb i am quiet happy with my results with a descent muscle mass for a 16 year old but i want to cut up seriously this time i am at about 13-15% bf and am 177cm tall.
measurements are

waist 32 inches
biceps flexed 15.5 inches
quads 24.75 inches
chest 38 inches

i have never been in the single digit bf% before and have always had that soft spot under my belly button i want to get that "cut" look that you get at about 7% i plan to cut up back to 154lb loosing around 1.5lb a week and hopefully this will get me to 7% bf


i am doing the anorobic diet which is 35% prot 55% fatand 10% carbs then a refeed every 14 days i need to eat around 3400 cals to be at a 6-700 cal deflict, i know sounds crazy for a cut but i am very active and am 16 years old so that plays a major role lol.

here is a sample of my diet
Breaky 7 eggs, 33 grams avo ½ serve cheese

600 cals 51 grams prot 41 grams fat

recess 2 can tuna, 50 grams lite cheese cheese 65 grams avo 3 fiber caps

570 cals 52 grams prot 30 grams fat 15 grams carbs (most is fiber)

lunch 235 gams smoked salmon 25 grams lite cheese

500 cals 58 grams prot 31 grams fat

before gym 86 grams chicken breast 250 grams avo

500 cals 25 grams prot 40 grams fat

snack 235 grams smoked salmon 15 grams avocado

500 cals 52 grams prot 30 grams fat

after gym

65 grams protein 1 powerade
500 cals 65 grams prot 48 grams carbs

before bed

1 serve prot 2 serves mayo

300 cals 25 grams prot 20 grams fat

+ 20 grams protein for glutamine 80 cals
total of 3450 cals

345 grams protein 192 grams fat 63 grams carbs

here is a sample of my workout

monday-sunday 60 mins am liss fasted

monday- chest, traps abs

tuesday quads, glutes, hamstring, calves

wednesday biceps back abs

thursday off weights but 60 min liss cardio

friday triceps shoulders abs

sat off weights but 60 min liss cardio

sunday off weights but 60 min liss cardio

i am also taking 20 grams glutamine, 500mg vtamin c, fat burner, and natural testorone boosters.

please critique my plan of "attack" because i have never been cut before and really want to acheive that look.

hey guys so sorry but i accidently posted this as a reply but it was ment to be a new thread