Bit of background:

For the last 7 months I have been doing 3 weight sessions a week with 2-3 cardio sessions (rowing), while on a cutting diet. (female, 175, 20%bf, 5'6, ~1800-2000 cal/day, 40/40/20). Things have gone very well. (started at 189, 26%bf).

Now for my question. I kayak quite a bit in the spring/summer/fall, mainly open water, long distance. I would estimate that I do this mainly on weekend for about 4-6hr/week (not all at once...probably 3 outtings. And at a pretty steady clip, the guy I paddle with is super skinny at 6'3, so he has damn long arms. I keep up and most days are ahead of him. I think my average is about 7-8km/hr.

I'm planning on keeping my weight training as is, 3 sessions/week, but I'm wondering about what to do about the cardio during the week. I have been doing it in the am, first thing, so I do think it has added greatly to the fat loss. I'm still looking to for more fat loss, but I also don't want to over train and risk poor weight days.

Any advice?

I say keep doing what works. Everyone is different and many will give you different answers. If you're losing fat on your current plan...stick with it until it levels off. Then try something different. But always keep up the good work!

Other than a couple of extra morning sessions which wouldn't be too long, if you want to accelerate fat loss at this point perhaps you could lower calories on the days you're not doing all that rowing/kayaking?

Are you sure those numbers that you posted are accurate? If you're 5,6", 175 and only 20% body fat you must have a heck of a lot of muscle. I guess rowing does that :tu:

yeah....I know, the numbers are right, although the bf goes from 19-22 depending on the day, so I use 20% as an ave. I've kept a very clean diet with most 'cheats' being more clean food than usual. I admit too the scale changes very, very slowly...so I think that the cals have been slightly below maintenance yet high enough on lifting days that I've managed to add muscle....quite a bit too, and a lot in quads, upper back and shoulders. BUt all seems to be working out as I went down four pant sizes.

My main concern when I started this thread was that if I am paddling on weekends for that amount of time, should I continue to do cardio during my work week(T,TH), or can I skip it???? Would cardio mainly on the weekends be as good as broken up during the week? I also don't lift on weekends, (MWF generally).

Thanks.