Going on vacation, need to lose ten pounds!

[caleb18]

So just found out I'm going on a beach vacation first week of May and I'd like to show off some of these hard earned gains! I wasn't planning on cutting this early so the abs are not beach ready lol. I have a little over four weeks which is plenty of time to lose a few pounds but I would like to lose as little muscle as possible but still loose around 10 pounds. I know how to diet and such it's the cardio I'm not as good at...I hate it. Any tips at all about cutting would be much appreciated. How often per week should I be hitting the treadmill, steady state or HIIT, should I hit the treadmill and then weights right after or vice versa, with my work schedule it doesn't allow me a lot of the time to run in the morning and weight train in the evening which would be ideal. Should I be taking a thermogenic to help a little? Main goal is to have as little muscle catabolism as possible.


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[marcusdavis23]

Not sure if fasted cardio works for you. I did it and lost 8lbs in a month. Now I did lose 2lbs muscle size "per inbody test" not sure who accurate it was. But 2lbs to me isn't to bad. Keep your diet in check and you got this bro. Keep us updated.


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[caleb18]

Not sure if fasted cardio works for you. I did it and lost 8lbs in a month. Now I did lose 2lbs muscle size "per inbody test" not sure who accurate it was. But 2lbs to me isn't to bad. Keep your diet in check and you got this bro. Keep us updated.


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Fasted cardio will be hard for me, I work 12 hour shifts starting at 7am so I'd have to be out of bed by 5:30 and I just can't survive the whole shift haha but yes it has worked for me as well and I'll by trying my best to do that when I can.

For diet I'm just gonna lower my carb intake, and go on a 300ish caloric deficit. Mostly lean meats and veggies with oatmeal in the morning. Trying really hard to like sweet potatoes.


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[RickRock]

So just found out I'm going on a beach vacation first week of May and I'd like to show off some of these hard earned gains! I wasn't planning on cutting this early so the abs are not beach ready lol. I have a little over four weeks which is plenty of time to lose a few pounds but I would like to lose as little muscle as possible but still loose around 10 pounds. I know how to diet and such it's the cardio I'm not as good at...I hate it. Any tips at all about cutting would be much appreciated. How often per week should I be hitting the treadmill, steady state or HIIT, should I hit the treadmill and then weights right after or vice versa, with my work schedule it doesn't allow me a lot of the time to run in the morning and weight train in the evening which would be ideal. Should I be taking a thermogenic to help a little? Main goal is to have as little muscle catabolism as possible.


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For me, I like 30-45 minute cardio sessions 3-4 times per week. Everybody is a bit different but that works well for me. I don't do a lot of HIIT and keep it steady state, because it just gets to be too much stress on the CNS between that and my lifting. Steady state works well for me for caloric burn and it's more of an active recovery cardio versus tearing down tissue

I'd also add in some GW to expedite things. That can help a great deal as well

 

[caleb18]

For me, I like 30-45 minute cardio sessions 3-4 times per week. Everybody is a bit different but that works well for me. I don't do a lot of HIIT and keep it steady state, because it just gets to be too much stress on the CNS between that and my lifting. Steady state works well for me for caloric burn and it's more of an active recovery cardio versus tearing down tissue

I'd also add in some GW to expedite things. That can help a great deal as well

Steady state is also better for conserving muscle right?

And yeah I agree with you on the GW but shipping to Canada takes minimum three weeks and by then it'll be too late to really have any effect. I have looked through my stash and I have about 1/3 of a bottle of GW and 1/3 of SR. is it even worth taking and if so how should I dose it to make it last?


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[RickRock]

Steady state is also better for conserving muscle right?

And yeah I agree with you on the GW but shipping to Canada takes minimum three weeks and by then it'll be too late to really have any effect.


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Thre a lot of debate on the subject, but anything that doesn't break down your tissue like HIIT is obviouosly going to be less catabolic in my opinion. There's a reason most top pros in prep do almost exclusively steady state cardio

 

[bodean30]

Lol most top pros would nearly die if they tried HIIT cardio lol!

Being a 300+ lb monster means walking on a slight incline at a brisk pace is HIGH INTENSITY lol.


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[caleb18]

Day 1.

Went to the gym this morning and started out with ab ripper, less reps then normal because I haven't done abs in like five months... after that I ran on incline for 30 minutes at 5mph. Burned 480 calories.
Drove from the gym to the grocery store and loaded up on some healthy eats, then home for breakfast which consisted of 1/3 cup of oatmeal with strawberries and pumpkin seeds, three whole eggs and two whites, and a glass of orange juice. Weighed in after breakfast at 188.8lbs




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[marcusdavis23]

Nice. I know when I cut I can't eat oats, I don't know if it's a head deal or what but I seem to put on like a bulk. I try to stay with egg whites and veggie omelets.


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[caleb18]

Nice. I know when I cut I can't eat oats, I don't know if it's a head deal or why but I seem to put on like a bulk. I try to stay with egg whites and veggie omelets.


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I know what you mean, that's really my only carb intake of the day. Something to replenish the muscles after some cardio. But yes majority is eggs whites for me as well. I've tried so many times to make a good omelette, usually just turns into scrambled eggs lol. Any suggestions on some good healthy snacks between meals or just craving something? I try and stick to carrot sticks or a yogurt but any suggestions?


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[marcusdavis23]

I know what you mean, that's really my only carb intake of the day. Something to replenish the muscles after some cardio. But yes majority is eggs whites for me as well. I've tried so many times to make a good omelette, usually just turns into scrambled eggs lol. Any suggestions on some good healthy snacks between meals or just craving something? I try and stick to carrot sticks or a yogurt but any suggestions?


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ON has some good bars. I also like dark chocolate almonds can't eat much but helps the sweet tooth.


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[caleb18]

ON has some good bars. I also like dark chocolate almonds can't eat much but helps the sweet tooth.


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Thanks, I'm not much for candy but yes forgot about almonds, good healthy fat. I usually pick up a box of cliff bars when they go on sale I find them food in a pinch.


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[DylanGemelli]

fasted cardio is the biggest myth on the planet, so dont worry about that... lets put it this way... i eat at a deficit and do 75 minutes of steady state cardio a day and you saw that i gained 25 lbs. on my last cycle... its what type of macros you take in... i accommodate with higher protein for the cleanest foods... 7 servings of vegetables per day... i would highly recommend, 45 minutes of cardio, 5 days per week.. also, hit the sauna a few days per week as well...

 

[caleb18]

fasted cardio is the biggest myth on the planet, so dont worry about that... lets put it this way... i eat at a deficit and do 75 minutes of steady state cardio a day and you saw that i gained 25 lbs. on my last cycle... its what type of macros you take in... i accommodate with higher protein for the cleanest foods... 7 servings of vegetables per day... i would highly recommend, 45 minutes of cardio, 5 days per week.. also, hit the sauna a few days per week as well...

Wow 75 minutes a day, your resting heart rate must be like 10bpm lol. I'm going for 60 protein 20 fats and 20 carbs for my macros, does that sound right? Most likely taking in around 1800 calories per day. I'll try and aim for five days a week, it depends on what my body says, I have pretty bad feet. Just got healthy insurance so going to see about orthotics this week. I still push myself but sometimes can't physically do more then 35 minutes because I can't feel my feet.


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[DylanGemelli]

Wow 75 minutes a day, your resting heart rate must be like 10bpm lol. I'm going for 60 protein 20 fats and 20 carbs for my macros, does that sound right? Most likely taking in around 1800 calories per day. I'll try and aim for five days a week, it depends on what my body says, I have pretty bad feet. Just got healthy insurance so going to see about orthotics this week. I still push myself but sometimes can't physically do more then 35 minutes because I can't feel my feet.


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my resting is low brother... generally 45-50... mix up your cardio though.. run, stairclimb, elliptical, swim, etc... i would go with 55-60 fats, 25-30 carbs and 10-15 fats... right around there would be perfect for weight loss

 

[caleb18]

my resting is low brother... generally 45-50... mix up your cardio though.. run, stairclimb, elliptical, swim, etc... i would go with 55-60 fats, 25-30 carbs and 10-15 fats... right around there would be perfect for weight loss

Great thanks for the tips! I used to love to swim, I'd go at 6am before work and swim laps, then this year the pool shit down due to structural integrity issues. Great I will adjust my macros and keep tweaking my diet on my fitness pal.


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