< 7wks out & LISS cardio question

[TheNaturalOak]

alright guys I have my log in my sig but I wanted to come to just the prep section for my question.

Background: About 12-10wks out I was doing door hanging for my gym, it was easy money and easy cardio. I walk for about 4hrs a day, and sometimes mon-fri. I didnt do any other cardio besides this at the time. I took a couple week break (gym needed to order more) but called me asking if I wanted to do it again this monday. This sat I'll be 6wks out from my comp. I feel a little behind but I wasnt expecting to be 110% (mainly because I wasnt aware of competition till late) but dont want to risk muscle loss, so I'm taking my weight loss nice and slow. I lift on a 3on 1 off split heavy/hyper. Since I've stopped walking, weight loss has been going fine and im losing 2lbs/wk MAX. I've been doing sporadic HIIT cardio ever since I stopped the walking (roughly 3x/wk)

Q: Is this a good idea to do 6wks out? if diets fine, would I still have to worry about muscle loss? 4hrs walking 5days a week seems a lot to me....

let me know ur opinions, suggestions etc
thanks!!

[big lew]

alright guys I have my log in my sig but I wanted to come to just the prep section for my question.

Background: About 12-10wks out I was doing door hanging for my gym, it was easy money and easy cardio. I walk for about 4hrs a day, and sometimes mon-fri. I didnt do any other cardio besides this at the time. I took a couple week break (gym needed to order more) but called me asking if I wanted to do it again this monday. This sat I'll be 6wks out from my comp. I feel a little behind but I wasnt expecting to be 110% (mainly because I wasnt aware of competition till late) but dont want to risk muscle loss, so I'm taking my weight loss nice and slow. I lift on a 3on 1 off split heavy/hyper. Since I've stopped walking, weight loss has been going fine and im losing 2lbs/wk MAX. I've been doing sporadic HIIT cardio ever since I stopped the walking (roughly 3x/wk)

Q: Is this a good idea to do 6wks out? if diets fine, would I still have to worry about muscle loss? 4hrs walking 5days a week seems a lot to me....

let me know ur opinions, suggestions etc
thanks!!
I'd adjust your calories and keep lifting heavy. The walking will keep you in a deficit. I think that'll do the trick, IMO. You have to work, so I would make it happen.

[TheNaturalOak]

I'd adjust your calories and keep lifting heavy. The walking will keep you in a deficit. I think that'll do the trick, IMO. You have to work, so I would make it happen.

thanks for the input, and just so were clear, do you mea I have to work ... for $ or work for conditioning?

either way the workings not the problem, the problem is the duration. If 4hrs of walking 5 days a week was beneficial for comp, you'd see bunch of natty bb'ers doing it, obv that's not the case. I've also read many studies/comparisons where hiit > ss cardio in terms of muscle preserving. (ofc ss has its place tho) and how people are currently minimizing cardio and getting lean as fark (Brian Whitacre said he didnt do mroe than 30min of cardio a session)

not trying to compare myself to them, but there has to be reasons as to why people dont do it for that long of a time.

oh yea, also last time I was still concern, I brought some bcaas with me and took them half way through just as a "just in case"

[big lew]

thanks for the input, and just so were clear, do you mea I have to work ... for $ or work for conditioning?

either way the workings not the problem, the problem is the duration. If 4hrs of walking 5 days a week was beneficial for comp, you'd see bunch of natty bb'ers doing it, obv that's not the case. I've also read many studies/comparisons where hiit > ss cardio in terms of muscle preserving. (ofc ss has its place tho) and how people are currently minimizing cardio and getting lean as fark (Brian Whitacre said he didnt do mroe than 30min of cardio a session)

not trying to compare myself to them, but there has to be reasons as to why people dont do it for that long of a time.

oh yea, also last time I was still concern, I brought some bcaas with me and took them half way through just as a "just in case"

Yes, I meant for $! lol! I'm wouldn't recommend doing that much during prep, but.... That is why I said figure out how much you're expending and adjust macros a little to compensate for the additional calories expended. That's just a suggestion. If you have to work, you might as well balance calories with work. For example, if you burn 1k calories in that 4 hours, then you need to adjust your calories where the weight is not dropping so fast. Not saying you NEED all 1k, either. But, you def don't want to be in an extreme deficit through activity.

[TheNaturalOak]

Yes, I meant for $! lol! I'm wouldn't recommend doing that much during prep, but.... That is why I said figure out how much you're expending and adjust macros a little to compensate for the additional calories expended. That's just a suggestion. If you have to work, you might as well balance calories with work. For example, if you burn 1k calories in that 4 hours, then you need to adjust your calories where the weight is not dropping so fast. Not saying you NEED all 1k, either. But, you def don't want to be in an extreme deficit through activity.

yea that's what I figured. Im putting myself at a 2lb loss /wk limit, therefor if I go ahead with this, end up losing at a faster rate, cals would obv be bumped up. Also I guess I wld just pay attention to strength, if I'm maintaining it fine then shouldnt be a problem.

[big lew]

yea that's what I figured. Im putting myself at a 2lb loss /wk limit, therefor if I go ahead with this, end up losing at a faster rate, cals would obv be bumped up. Also I guess I wld just pay attention to strength, if I'm maintaining it fine then shouldnt be a problem.
Right on! I'd suggest designating a day for power on upper and lower(try Layne's power routine). I done this with my cut. went from 207-161 (this am) and still bench 390 and squat 500. So, I'm a believer. minimal strength and lean mass loss.