am I not doing enough cardio?

[Danger_Close]

So i weight train 4 times a week. I take wednesday off and I work during the weekdays with weekends free(i work sat all day, and sunday i do very little cardio). On wednesday i still do some heavy basketball. After im finished I do 20 min of HIIT on the eliptical. Last week i lost 1 pound, and before that it took 3 weeks to loose 2 pounds.

How much more cardio should I do?

[jay24k]

As much as you want. Either more cardio or don't eat as much. Playing basketball like you are is plenty for cardio. You just have to eat less if you want to lose more.

[biggerthanlavar]

As much as you want. Either more cardio or don't eat as much. Playing basketball like you are is plenty for cardio. You just have to eat less if you want to lose more.

yep, with that level of exercise, I'd have to look at other aspects of your routine, such as diet. Also, is your weight training intense? Take a moment and really think about that question.

Eat for performance. (Crossfit mantra).

[DuLac]

Yep. Figure out your caloric intakes.

Figure out what you need to maintain.

Pick a new goal weight. Eat to get there, assuming 1 lb lost per week or so.

[biggerthanlavar]

Figure out what you need to maintain.

Pick a new goal weight. Eat to get there, assuming 1 lb lost per week or so.

definitely. Losing weight is a constant game of readjustment. you need to reassess your macro intake often.

[allenalexisalexander]

I had the same problem. I worked out for 3 months, consistently, 5 days a week. I was losing only about 1.5-2 pounds a month. Roughly 6 pounds over the course of 3 months. I thought it was quite sad, given the amount of exercise I was doing.

My workout partner got me on a diet, and that's when the weight loss really kicked in. Like other said, it's more about calorie intake VS. calorie expenditure.

1LB of fat is 3,500 calories.

[Danger_Close]

guys just to let you know i have low testosterone. its like 450.

[jay24k]

Not sure what that has to do with it. Gotta burn more calories or eat less and you will lose weight. It's really that simple.

[makeitwork]

So i weight train 4 times a week. I take wednesday off and I work during the weekdays with weekends free(i work sat all day, and sunday i do very little cardio). On wednesday i still do some heavy basketball. After im finished I do 20 min of HIIT on the eliptical. Last week i lost 1 pound, and before that it took 3 weeks to loose 2 pounds.

How much more cardio should I do?

well, you said you weight train, perhaps you are gaining muscles at the same time and then you shouldn't look at pound loss. also, what are you eating? a proper diet is important too.

[Danger_Close]

well, you said you weight train, perhaps you are gaining muscles at the same time and then you shouldn't look at pound loss. also, what are you eating? a proper diet is important too.

So usually this is how my eating goes.

6-7 AM: 1/2cup oats, 2 scoops of protein, and a banana. Its all blended into a pretty good shake.

10 AM: Rice/baked potato and fish/ground turkey/ canned chicken. But MOST of the time its just a chicken sammich.

12:40 am: school lunch. it is always some kind of white rice and meat.

3:30 pm: 2 scoops of super pump 250

4:00 pm: do work

after doing work: 5g creatine, 50g protein, 5g glutamine, 1 scoop of no sugar added natural chocolate milk mix. in a shake mixed with 8oz of milk or water. I had some fat free sherbet today for the insulin spike.

1-2 hours after the last shake: ill have something like carbs/ and some kind of lean meat.

right before bed ill have: 1/2 cop of cc and 1/2 cup of fat free yogurt mixed. 8oz of milk and 2 scoops of protein. or if i had a big dinner ill have nothing.

[makeitwork]

So usually this is how my eating goes.

6-7 AM: 1/2cup oats, 2 scoops of protein, and a banana. Its all blended into a pretty good shake.

10 AM: Rice/baked potato and fish/ground turkey/ canned chicken. But MOST of the time its just a chicken sammich.

12:40 am: school lunch. it is always some kind of white rice and meat.

3:30 pm: 2 scoops of super pump 250

4:00 pm: do work

after doing work: 5g creatine, 50g protein, 5g glutamine, 1 scoop of no sugar added natural chocolate milk mix. in a shake mixed with 8oz of milk or water. I had some fat free sherbet today for the insulin spike.

1-2 hours after the last shake: ill have something like carbs/ and some kind of lean meat.

right before bed ill have: 1/2 cop of cc and 1/2 cup of fat free yogurt mixed. 8oz of milk and 2 scoops of protein. or if i had a big dinner ill have nothing.

hmm. nutrition wise, you are good. But how much are your actual meal portions? and try to cut down on rice and bread. also what type of workouts do you do? please list some

[Danger_Close]

Mon: chest/Bi's
incline press 4/8
Incline fly 4/8
bench press 4/8
Pec dec 7/15
Reverse curl 4/10
Dumbbell curl 4/10
Ez curl bar 21?s 4/21


Tuse legs:
Leg press 4/10
Hack squat 3/12
stranding calf raises
sitting calf raise
Leg Curl Machine

(i have knee problems, so these are the only lower body exercises i can do that dont hurt my knees. but i am cleared by the doc to workout)

Wends Shoulders/ tris:
Clean & press 4/8
Standing side lat 4/8
Front lat raise 4/8
Rear delt raise 4/8
Rear barbell shrug
Pullover press 4/10
Close grip bench 4/10
Cable pushdown 4/10

Fri back
Back: dead lifts 4/6
Bent barbell rows 3/12
Dumbbell row 3/12
Bent over extension 3/12