Bullet proof cardio routine, thoughts?

[ItalianStllion]

Im about one week out for being 18 weeks out for my first show. Its NPC natural bodybuilding show in Saginaw MI and i wanna be more than ready for this show when the day of the show comes. so far my diet is set and bullet proofed but im just concerned for the cardio.

pretty much thinking 15 mins of light cardio on sun/tues/thurs/fri in the am first thing, then on mon/weds/sat doing 15 mins of HIIT (off days from lifting)

hows it look? is it to much or to little? i feel this routine is the best way to get as ripped as possible while maintaining most of my muscle mass.

heres my diet plan....

Meal 1(pre workout)/ 2 packs instant oat meal,1 cup egg whites

meal 2(post workout)/ 40gs of whey, 1 pack instant oats

meal 3/ 2 cans of salmon

meal4/ 8oz chicken breast, 1 cup brown rice

meal 5/ 20gs whey

meal6/ 8oz chicken breast, 1 cup brown rice

meal 7/ 1 can tuna

cals/2500 fat/47 carb/162 pro/357



any opinions would be awsome. so far ive been following up on Layne Nortons advice in his article for pre contest dieting and i feel this would be the perfect example of what is said to do.

[scoobysnacks]

How much do you weight, for being 18 weeks out I think carbs are to low and protein is WAY to high. Post your stats....

[stayfit2008]

Hey scooby,..great shred man!

[ItalianStllion]

How much do you weight, for being 18 weeks out I think carbs are to low and protein is WAY to high. Post your stats....

186lbs for now. i figured the carbs would be to low. is the cardio a lil to much for the diet?

[stayfit2008]

I would say the protien is,..by about 100grams

[thom2355]

186lbs for now. i figured the carbs would be to low. is the cardio a lil to much for the diet?

I would think that there is a little too much cardio in the plan for now. Note that I'm in my first contest prep right now, but from what I've been told you want to let the diet do most of the work then increase cardio as you get closer. Maybe try just one HIIT session per week and keep the multiple days for later in the prep. Just my opinion.

[iForce Dave]

I would say the protien is,..by about 100grams

I disagree. I would keep protein right where it is

[yzrider400f]

I disagree. I would keep protein right where it is

i think he thought protein was 162, that's what i thought at first

[stayfit2008]

He has protien at 357g at 179lbs,...seems high to me. be less expensive to drop too,..:)

[yzrider400f]

He has protien at 357g at 179lbs,...seems high to me. be less expensive to drop too,..:)

yeah, you're right

357 is an ungodly amount of protein for someone 178lbs

[buffdaddy91369]

Im about one week out for being 18 weeks out for my first show. Its NPC natural bodybuilding show in Saginaw MI and i wanna be more than ready for this show when the day of the show comes. so far my diet is set and bullet proofed but im just concerned for the cardio.

pretty much thinking 15 mins of light cardio on sun/tues/thurs/fri in the am first thing, then on mon/weds/sat doing 15 mins of HIIT (off days from lifting)

hows it look? is it to much or to little? i feel this routine is the best way to get as ripped as possible while maintaining most of my muscle mass.

heres my diet plan....

Meal 1(pre workout)/ 2 packs instant oat meal,1 cup egg whites

meal 2(post workout)/ 40gs of whey, 1 pack instant oats

meal 3/ 2 cans of salmon

meal4/ 8oz chicken breast, 1 cup brown rice

meal 5/ 20gs whey

meal6/ 8oz chicken breast, 1 cup brown rice

meal 7/ 1 can tuna

cals/2500 fat/47 carb/162 pro/357



any opinions would be awsome. so far ive been following up on Layne Nortons advice in his article for pre contest dieting and i feel this would be the perfect example of what is said to do.

If you really read Layne's article then you'd see how your macros are a bit distorted. Go back and plug in your stats to see how much fat, protein, carbs you will need daily. Except for the salmon your proteins are very low fat. So you'll will need to add flax or olive oil. Your carbs are guestimated at around 120gm. You probably should start at 2-2.5 gm per lbs of bodyweight. Set your protein at about 1.5 gm per lbs of bodyweight. Then calculate your fats. Use the tools in the Layne Norton article. If you're not losing 1 lbs per week then you drop your carbs by .5 gm per lbs bodyweight.

Cardio. Good time to play with it once your diet is stacked correctly. To see how you react, how you lose. 2+ lbs per week is pushing it. 1-1.5 lbs per week is best. You're starting plenty of time out depending on how much your bodyfat is now. The tools in the article go over when to start you prep as well. Re-read the article thoroughly. Morning cardio is overrated and recent studies are proving that your metabolic rate is highest with late afternoon or early evening cardio following resistance training byas much as 65% as compared to morning fasted cardio. Fasted cardio may burn more fat but your body seeks glycogen/carbs to burn the rest of the day. Raise your metabolic rate or do HIIT and you'll probably burn more carbs while doing the cardio but burn more fat there after.

SUMMARY: Protein may be - may be too high. Carbs def too low. Fat is way low.

[shane130]

Im about one week out for being 18 weeks out for my first show. Its NPC natural bodybuilding show in Saginaw MI and i wanna be more than ready for this show when the day of the show comes. so far my diet is set and bullet proofed but im just concerned for the cardio.

pretty much thinking 15 mins of light cardio on sun/tues/thurs/fri in the am first thing, then on mon/weds/sat doing 15 mins of HIIT (off days from lifting)

hows it look? is it to much or to little? i feel this routine is the best way to get as ripped as possible while maintaining most of my muscle mass.

heres my diet plan....

Meal 1(pre workout)/ 2 packs instant oat meal,1 cup egg whites

meal 2(post workout)/ 40gs of whey, 1 pack instant oats

meal 3/ 2 cans of salmon

meal4/ 8oz chicken breast, 1 cup brown rice

meal 5/ 20gs whey

meal6/ 8oz chicken breast, 1 cup brown rice

meal 7/ 1 can tuna

cals/2500 fat/47 carb/162 pro/357



any opinions would be awsome. so far ive been following up on Layne Nortons advice in his article for pre contest dieting and i feel this would be the perfect example of what is said to do.

bump

[Cape1]

Im about one week out for being 18 weeks out for my first show. Its NPC natural bodybuilding show in Saginaw MI and i wanna be more than ready for this show when the day of the show comes. so far my diet is set and bullet proofed but im just concerned for the cardio.

pretty much thinking 15 mins of light cardio on sun/tues/thurs/fri in the am first thing, then on mon/weds/sat doing 15 mins of HIIT (off days from lifting)

hows it look? is it to much or to little? i feel this routine is the best way to get as ripped as possible while maintaining most of my muscle mass.

heres my diet plan....

Meal 1(pre workout)/ 2 packs instant oat meal,1 cup egg whites

meal 2(post workout)/ 40gs of whey, 1 pack instant oats

meal 3/ 2 cans of salmon

meal4/ 8oz chicken breast, 1 cup brown rice

meal 5/ 20gs whey

meal6/ 8oz chicken breast, 1 cup brown rice

meal 7/ 1 can tuna

cals/2500 fat/47 carb/162 pro/357



any opinions would be awsome. so far ive been following up on Layne Nortons advice in his article for pre contest dieting and i feel this would be the perfect example of what is said to do.

Well, you're only a couple of pounds heavier than I am right now. I'm leaning up for a July show and i'm eating a maximum of about 225 grams of protein a day on my low carb days (sometimes I'm not even hitting 225). Your carbs, well, that is just something that you need to figure out for yourself. Start there and see how you do. you may be one of the lucky people who can make progress with steady carbs. if not, you can tweak it a bit. RE: Cardio, sounds like a decent plan. I like that you're not one of these guys starting with hours upon hours of cardio a day. By all means do as little as possible to make progress and then just add 5 minutes to each session each week. When you get over 30 min., I've found that splitting it up is good. Those are my two cents.

[ItalianStllion]

i dont see why people is saying protein is to high. i mean were is the excess of it gonna go? adipose fat tissues? cant be that much to just burn off anyways. to be honest i dont know.


BTW: on lifting days its 15 mins of light cardio after my work out not in the AM. thats a typo.

[stayfit2008]

i dont see why people is saying protein is to high. i mean were is the excess of it gonna go?

In the toilet.