Body responding to cardio

[cenzo78]

Its been 6 straight weeks with 1 off day in that time for me and cardio. I burn more calories minute for minute on the elliptical, but I felt like my body was responding better to the treadmill (15% 2.8 30min). I felt like I was losing size and strength doing the elliptical where the treadmill I just felt like my waistline was shedding and my strength was still good.

Past week ive hit a wall and feel like my results have lagged. Diet has been awesome, what to do?

Up the cardio?

Carbs are at about 75 a day, cut them more?



EDIT: Carbs are coming from 3/4 cup oats at 6am, 1 cup brown rice 3pm, 1 sweet potato 530pm.. Thats it

 

[muscleitis]

add sprints. you can do 1-2 mins 2-3 times in your regular cardio sessions. adjust as needed.

 

[Crazymank]

start 2 cardio sessions

 

[Crazymank]

heart rate monitores really help. You should switch it up. maybe on day do hit, next day do intervals, next day do a long period of time at 135bpm. Keeps your body guessing....

 

[skinny1]

75 grams of carbs seems to be too low. Probably why you have no strength and losing muscle mass, your not feeding yourself an energy source. If it where me I would double the clean carb intake and stick with the cardio. Results will soon come........

 

[nuknuk]

yeah carbs are low. I was dieting for a show on 400 grams of carbs a day. Have you tried carb cycling?

 

[LeatherHead]

Do you have a cheat day for eating? I keep my carbs under 100 every day, and I'm plenty strong and don't feel tired. Every weekend, I have a cheat day, and the next day I'm strong as fuck compared to my normal strength, but I think it helps me for the whole week. Like this past weekend, I went to Bob Evan's for breakfast and had a big bowl of chicken noodle soup and an order of strawberry/banana crepes, then went to the mall and got some cinnamon pretzels and a chocolate chip cookie. For dinner I ate a half of pepperoni/pineapple pizza. In all of that I was sure to have 2 protein shakes and my vitamins, too. It seems that doing that once a week keep my furnace burning hot, and while my weight is up to 217lbs this morning, my waist is over 3" smaller than when I started this diet, AND I've dropped cardio to once a day for 25 mins. (Imagine if I was still doing two-a-days) I've got more veins popping out now than I ever did. Maybe you just need to shock your body with the carbs every so often.

 

[muscleitis]

i used to do 30 min on work out days and 45-60 min on non workout days. weight came flyn off

 

[cenzo78]

i was reading up on the carb cycling post that chris250 posted but was confused with the color scheme. It was

Red
Red
Red
Red
Green
Blue
Blue

Does the red signify low carb day, green no carb day, and blue high carb?

I do give myself a cheat meal, not cheat day and i do two-a-days when i can with cardio.

 

[cenzo78]

yeah carbs are low. I was dieting for a show on 400 grams of carbs a day. Have you tried carb cycling?

school me a little on the carb cycling NUK, I know there are 3 different days, high carb (300-400) low carb (80-120) and no carb days, but how do I break those days down?

 

[Chris250]

school me a little on the carb cycling NUK, I know there are 3 different days, high carb (300-400) low carb (80-120) and no carb days, but how do I break those days down?

What you want to do is do say, 2 days of lower carbs (lowest point, say 100 grams per day) then 1 day at high carbs (carb up day say, 300-350 grams per day) then follow that with a medium day to induce the fat buring again...(1 or 2 days) (medium at 150-200 grams per day) ...this is just an example...you would have to play around with it to fit your needs and your energy levels...

days 1-2 Low carbs (100 grams or less)
days 3 high carb or carb up day (300 grams plus)
days 4-5 medium days (around 200 grams per day)

 

[cenzo78]

Thanks a lot chris! So its a 5 day cycle, then repeat. Even on the high carb days I should be eating clean carbs correct? Just more of them

 

[Chris250]

Thanks a lot chris! So its a 5 day cycle, then repeat. Even on the high carb days I should be eating clean carbs correct? Just more of them

Yeah clean carbs all the way...Now the cycle can be any length of time...for example it could be

days 1-3 low carbs (100 grams)
days 4-5 high carbs (300 grams)
days 6-7 medium carbs (200 grams)

you just need to adjust the number of lower carb days to what your goals are...(example want to be sub 10% bodyfat in 10 weeks) so say your at 20% right now...start out with 3 lower carb days, and 1 high carb day....(no medium day) Just do that for 2 weeks and see where your at in 2 days...if your progressing good, then keep it the same...but if your feel like your losing muscle (cause of to many lower days) then add in a medium day to slow the progess down...Adjust for your body....there is no set program...

 

[cenzo78]

Sounds great bro, thanks for the info. Right now im at about 75 a day, so adding in another sweet potato or bowl of oats sounds awesome to me right now lol. I got the low carb thing mastered. Just gonna have to figure out how to work in those higher carb days. My grocery bill is 150 a week now as it is, more rice, oats, and sweet potatos may put me at 2 hundo! whoa

 

[MrPerfect]

What you want to do is do say, 2 days of lower carbs (lowest point, say 100 grams per day) then 1 day at high carbs (carb up day say, 300-350 grams per day) then follow that with a medium day to induce the fat buring again...(1 or 2 days) (medium at 150-200 grams per day) ...this is just an example...you would have to play around with it to fit your needs and your energy levels...

days 1-2 Low carbs (100 grams or less)
days 3 high carb or carb up day (300 grams plus)
days 4-5 medium days (around 200 grams per day)

that looks pretty good chris... its a pretty standard plan i see in most mags..

give it a shot cenzo

 

[cenzo78]

i might ride out this diet i got going now since i only have 16 days til Bermuda, this week im at 75 carbs and next im dropping to about 50. Bf isnt dropping like id like but i def am looking different than when i started.

Monday through thursday is easy to stick to my diet, its fri sat sun that were going out all the time so what i think ill do is this and see if it works

M low carb
T low carb
W low carb
Th low carb
F med carb
Sat high carb
Sun high carb