hi folks,

Just wanted some feedback on a new routine that i am currently doing. So background info: i have to loose about 30lbs to reach a bf% of 10-12%.

So far, 1 month in and i have dropped 10lbs using John Stone's diet and workout routine which he used back in Jan 03 - June 03.

The only difference was, I use to hit the gym twice a day (8AM for Cardio, doing HITT on empty stomach in 30min. And 6PM for weights usually 45min or less) for 5 days.

I would like to cut down on going to the gym 2X a day - hence I want to combine my cardio and lifting in one session. I hate cardio but love to lift (and I mean love lifting heavy - im usually drenched and soaked in sweat by the end).

Would it be ok to switch from the above routine to say,
8AM lifting session w. 12-15min of HITT cardio (5days/week)?
Should I eat?
Or should I do this on empty? (I will probably faint lol)

Im worried about:
1) muscle loss / catabolic state - (early morning lift)
2) reduced fat loss efficacy (main goal) due to less cardio.

I have been reading on the net about the above routine (lifting and cardio in one session) with mixed opinions. Some say, u will slow down ur fat-loss - others say its better. I would like your 2 cents.

Thanks!! :bb:

If you don't like cardio, why are you even shooting to do it 5 days each week? If you like lifting more and cardio less, why don't you try structuring your week around that.

Something like...

WEEK 1
Mon--Upper Body Lifting
Tues--HIIT
Wed--Off
Thur--Lower Body Lifting
Fri--HIIT
Sat--Upper Body Lifting
Sun--Off

WEEK 2
Mon--Lower Body Lifting
Tues--HIIT
Wed--Off
Thur--Upper Body Lifting
Fri--HIIT
Sat--Lower Body Lifting
Sun--Off

You can add a few sets of complexes to the end of your lifting workouts. Compounds are extremely vigorous are a great way to do cardio that doesn't involve "traditional" methods like the treadmill, bike, or elliptical. You'll get four or five cardio days this way each week.

For what it's worth...

I would never lift or do HIIT without eating. You won't have enough energy to push yourself and have a good workout.

Great advice.
I do something similar. Lifting in the am and HIIT in the pm on alternate days.

It's very possible to cut without ANY cardio added to a weight lifting program. (Check out my journal) If you need to cut back 30 lbs I would increase intensity with your lifting plan and also decrease calories. Now there will be mixed feelings on my post. (I encourage it since there is more than one way to do everything)

What is your meal plan now exactly? (I seen that you said like John Stone, but do you have anything you could show us?)

Also what is your current weight lifting program?

Will cardio do anything for building muscle and decreasing your chances for "1) muscle loss / catabolic state" ? Just a thought....:whistle:

folks thanks for the suggestions/replies.

nksmith:
You are right - maybe i can cut down on the cardio. My thoughts were how to utilize my gym time and squeeze as much as i can while im already there. Hence I was thinking cardio after my workout (which I do 5x week).

But im looking into your suggestion for complexes and compounds.

Ca$on:
When I do my lift session, I push till failure and then sometimes mix it up with supersets (Love supersets - just the extra burn is brutal and rewarding). HITT after my lift sessions feels deadly - I feel like my lungs and heart are about explode.

My meal plan is nothing special but here is an example of a typical day:

January 09 Plan:
08:00am - Cardio for 30min HITT
09:00am - Oatmeal mashed w. banana and 1 scoop protein ISO in 2% skim milk
10:00am - Coffee or Tea
12:00pm - Baked Chicken breast or tuna or salmon w/ roasted veggies
03:00pm - light snack: eg - can of tuna and some veggie sticks
05:30pm - Pre workout meal: 2% skim milk, banana,protein ISO and coffee all blended into a shake
06:15pm - Workout (5day split: chest, back, shoulders, legs, arms)
07:00pm - Plain ol' protein ISO in water
07:30pm - dinner: again, chicken or tune or salmon w/ roasted veggies. Lots of water

February 09 Plan (currently trying for a week):
07:00am - Banana sandwich with whole wheat bread, coffee, water
08:00am - Workout (5 day split as above, plus 12-15min HITT post Workout)
08:45am - Plain ol' protein ISO in water
09:15am - egg whites, oatmeal in 2% milk
12:00pm - Chicken or tuna or salmon w/ roasted veggies
03:00pm - light snack: eg - can of tuna and some veggie sticks
06:00pm - chicken or tune or salmon w/ roasted veggies. Lots of water
07:30pm - light snack: 1 serving of nuts or veggie sticks w/ water

DId you ever try lactate inducing workouts? Pretty much its circuit training, incredibly brutal, and best of yet no regular cardio work. So for example on the days you do lactate inducing workouts you would do

1x15 bench
1x15 squats
1x15 rows
1x15 leg curls
1x15 sit ups

No rest between exercises repeat cycle 2 more times. Then move on to ...

1x20 dips
1x20 leg extension
1x20 pull ups
1x20 romanian dead lifts
1x20 leg lifts

Again no rest between exercises repeat cycle 2 more times rest like 2 minutes or so between cycles.

There is an article on T-nation about this which is where i got it from and it works its just hard to do if you have a crowded gym also its super hard there's an option for another group cycle however I don't have the muscle endurance as I walked out puking a few times cuz i pushed myself too hard a few times. It does work though I got really lean using this method and would've continued to do it but my gym just got more people.

Oh another thing as i was reading your post going to failure is not a good idea especially on a cut. Very harsh on the CNS which causes you to feel fatigued that can then cause stress which results to cortisol.

Cutting diet is key and I would really keep a close look on it before moving on to changing workouts.


What are your macros for food? Carb % Pro % Fat % ? How many calories?


:tucool:

Man - I just finished reading the T-Nation's Lactate-inducing training details. This has got me excited. Im definitely going to read more about this and try to make a new workout plan an put it to the test.

As for my new Feb 09 regime - (5 day lift split w/ 12-15min HITT at the end) - it has been a week and I must say, Im very happy with the outcome. Dropped my weekly 2lbs and feels like there is more volume and definition (but it would be just my mind playin tricks on me.) Regardless - I am going to try it for one more week as see if the results are any better/worse. If the results are consistent then this is a cutting routine I can live with.

Lactate-inducing training is something I would like to try next. Thanks droopy172. And I think you are right about pushing to failure on a cut. I have been feeling really tired, and moody (esp at nite when I got less sugar in the system). I will ease up a bit.

Oh and to Ca$on - I was reading your post on reachin the 100lbs goal. Wow man, belated congrats - thats some serious dedication. FYI - 1500 calories; my macros are 40/40/20 (150gm P, 150gm C, 31gm F) and I try to get all my carbs in b4 7pm.