Cut Some Calories or Add Some Cardio?

[GoinThruChanges]

I've been lifting since just after the first of the year. My weight then was 265. I am now at 260. I am following Starting Strength pretty much{I do DB Rows instead of Cleans and Front Squats on Wed. instead of Back Squats}.

I'm still happy with my results as my lifts have went up every week. But now I want to really concentrate on losing fat. Yes I have read the stickies and Yes my diet is in check. I eat between 2200 and 3000 cals a day, depending on how many carbs I consume. Average is 2700 cals per day.

What would you consider to be better for fatloss, dropping calories or adding in cardio sessions to my routine? If cardio, what type of cardio and how often?

[sandeeeezy]

I've been lifting since just after the first of the year. My weight then was 265. I am now at 260. I am following Starting Strength pretty much{I do DB Rows instead of Cleans and Front Squats on Wed. instead of Back Squats}.

I'm still happy with my results as my lifts have went up every week. But now I want to really concentrate on losing fat. Yes I have read the stickies and Yes my diet is in check. I eat between 2200 and 3000 cals a day, depending on how many carbs I consume. Average is 2700 cals per day.

What would you consider to be better for fatloss, dropping calories or adding in cardio sessions to my routine?

Whichever you prefer.

[chaunce54]

Or both. Calories could be lower. Cardio is good for you. Decrease calories by 2-300, and do 15-20 mins or cardio 2-3 times per week.

[GoinThruChanges]

Whichever you prefer.

Dude, plz go away. I am asking for opinions. I know I can do "Whichever I prefer".

[GoinThruChanges]

Or both. Calories could be lower. Cardio is good for you. Decrease calories by 2-300, and do 15-20 mins or cardio 2-3 times per week.

I edited my question, What type of cardio would you suggest?

[chaunce54]

I edited my question, What type of cardio would you suggest?

It depends on many factors. What kind of shape are you in cardio wise? My reccomendation would be to do HIIT if you are in good shape. If not, start out with some moderate intensity steady state cardio and work your way up. Do cardio that is fun for you, or at least not completely boring or hellish. Personally, I do high intensity steady state for 20-30 minutes (Run 5k on treadmill or do hills on elliptical).

[sandeeeezy]

Dude, plz go away. I am asking for opinions. I know I can do "Whichever I prefer".

Lol, stating facts here. Both create a calorie deficit therefore resulting in fat lost. So once again, whichever you prefer.

[GoinThruChanges]

It depends on many factors. What kind of shape are you in cardio wise? My reccomendation would be to do HIIT if you are in good shape. If not, start out with some moderate intensity steady state cardio and work your way up. Do cardio that is fun for you, or at least not completely boring or hellish. Personally, I do high intensity steady state for 20-30 minutes (Run 5k on treadmill or do hills on elliptical).

I'm not in great shape right now. I can walk, jog, run, and sprint without any problems. But I get gassed quickly because I am out of practice.

[jsh6487]

Definitely need to lower your calories if you've only lost 5 lbs in 3 months while lifting. At that weight you should be doing some serious cutting.

[Denooo]

Both would work together pretty well. but some extra calorie intake wouldnt hurt in days you are lifting

[k9pit]

For me.... I do the cardio and keep the diet basically the same.

Cutting for about 4 weeks thus far. Dropped 6 mostly fat I believe. Weight training and LISS cardio. Currently taking in about ~2700 cals a day and creating a 500-600 cal deficit through cardio. Currently 6'0" 194 lbs about 14% bf (guestimate).

However, as I drop more fat (thus lbs), I will slightly reduce my calorie intake while using the cardio to create the deficit.

I've been using this calculator as a basis for creating my calorie deficit (and keeping it in the 'fat loss' range. Not the 'extreme' range: http://www.freedieting.com/tools/calorie_calculator.htm ). So far so good.

[kentuckync]

I edited my question, What type of cardio would you suggest?

hiit would be a great choice, good luck bro

[jamesyboi]

Do either or both.

I find that too much cardio for a stretch may burn a bit of muscle

[cardiosuicide]

I like the elliptical. Good because it's low impact, at our higher weight, is best for us. But I don't feel I work near as hard as when I'm doing some sprints in the park behind my house. I'd say mix it up, for the cardio, and do a smaller deficit.

[NitrogenWidget]

I went the adding cardio route so I can eat a little something before bed.

I think overall it improves my fitness level.
Also, walking really fast on the treadmill helped me transition to sprints. (hiit)

[trev71]

But now I want to really concentrate on losing fat.

I think this, says your real intention, it isn't about cutting calories or getting on a treadmill that your concerned with, it's losing weight.

So, to do that, I would take the following actions:
#1) Get your BF % and understand how much of your body weight is Lean body mass
#2) Get on board with the sticky that you have read and understood, protein levels at 1g+ per lb of lean body mass.
#3) Understand your maintenance calories and figure a number roughly 500 less then that.
#4) Continue to lifting with weights 3+ per week.


In regards to cardio, it has been said and argued in many threads that it does or does not help you lose body fat. In your case, given your stats, I would lean to gamble that it will 'not' make huge changes for you 'all by itself'. What I have gathered reading these forums is that the cardio portion for fat loss, is done when your BF% is very low and your struggling to continue that loss into the single digits etc... basically throwing in everything you can for that extra bit of loss/burn etc...

In my personal experience over the last several months I have followed that sticky to a T ! and lost 20 ish lbs since early January. Sept - Dec I was doing mostly cardio and weights, --> without a caloric deficit <-- and it got me MINIMAL results.

Cardio is good for you, no argument there. And I still do cardio 1-2 times per week, NOT as a fat burn solution but as an avenue to keep my biking endurance up for sports that I am involved in.

You should see a 1-2 lb loss per week if you are good with your diet and follow that sticky. Cheating means you will NOT see results.. it is that simple.. been there done that.

[paulmmc]

I think this, says your real intention, it isn't about cutting calories or getting on a treadmill that your concerned with, it's losing weight.

So, to do that, I would take the following actions:
#1) Get your BF % and understand how much of your body weight is Lean body mass
#2) Get on board with the sticky that you have read and understood, protein levels at 1g+ per lb of lean body mass.
#3) Understand your maintenance calories and figure a number roughly 500 less then that.
#4) Continue to lifting with weights 3+ per week.


In regards to cardio, it has been said and argued in many threads that it does or does not help you lose body fat. In your case, given your stats, I would lean to gamble that it will 'not' make huge changes for you 'all by itself'. What I have gathered reading these forums is that the cardio portion for fat loss, is done when your BF% is very low and your struggling to continue that loss into the single digits etc... basically throwing in everything you can for that extra bit of loss/burn etc...

In my personal experience over the last several months I have followed that sticky to a T ! and lost 20 ish lbs since early January. Sept - Dec I was doing mostly cardio and weights, --> without a caloric deficit <-- and it got me MINIMAL results.

Cardio is good for you, no argument there. And I still do cardio 1-2 times per week, NOT as a fat burn solution but as an avenue to keep my biking endurance up for sports that I am involved in.

You should see a 1-2 lb loss per week if you are good with your diet and follow that sticky. Cheating means you will NOT see results.. it is that simple.. been there done that.

^^^Pretty much this I would add.

You really need to take a step back and firstly work out your stats and maintenance calorie needs. Once done, you can then set your deficit calorie amount (I would suggest reducing by 20% below maintenance) and then determine your macros (carbs,protein/fat). You really need to be honest with yourself and basically tear your current diet to threads and start all over. Another thing to consider is to determine your body-type, i.e. Ectomorph, Endomorph or Mesomorph and tailor your macros accordingly - I am an Endo and I have reduced my carbs to a level that allows me to lose weight without getting weak.

As for exercise, at 511 and 260lbs, I would also suggest that cardio is required. Many people on here dont do it but a large proportion of these have little bodyfat% and are quite cut so dont need as much cardio as larger people with huge calorie pools to burn. Think of your body as a large calorie bank - you need to start spending some in the gym.

I would suggest 4-5 weeks of steady regular cardio (bike, rower etc) at a steady pace for 45mins at 4-5 times per week. Do this with a calorie deficit and you should see some weight loss. Add weights too (before your cardio or on non-cardio days) and success will come. Oh, plenty sleep and water too.

Cardio does have many other health benefits aside from chewing up the calories.

[axightly]

Cut calories by 200 and walk/run 3 day a week. Problem solved.

[lee__d]

Dude, plz go away. I am asking for opinions. I know I can do "Whichever I prefer".

he's spot on tho. The answer is, whichever choice would be more sustainable/comfortable for u. If you enjoy cardio, then keep calories consitent, but jog more. If u hate cardio, just lower calories more. Or do both if you're up to it.

Me, i would eat less and not add cardio.

[dualityx]

he's spot on tho. The answer is, whichever choice would be more sustainable/comfortable for u. If you enjoy cardio, then keep calories consitent, but jog more. If u hate cardio, just lower calories more. Or do both if you're up to it.

Me, i would eat less and not add cardio.

im not a big fan of cardio however post workout i would down some bcaas whack on an epsiode of southpark on the ipod and walk up an incline on a treadmill for 35mins! it guaranteed me under my maintenace when i wasnt too tight on calories...

[GoinThruChanges]

Thanks everyone for your input. I'm going to cut some calories and start walking in the mornings and after lifting weights if I have the time. Gave out reps, will rep the rest on recharge.

[ElGordoNoMas]

I would do both. Keep the calories at 2000 or below, with enough protein of course, and add some cardio in as well. I guess it depends how fast you want to lose weight. I am currently eating around 1700 calories a day and doing 5-6 days of cardio a week. I am willing to sacrifice a little LBM to get my weight down. I've found that jump roping has really kicked my weight loss in the ass. It's such an intense form of cardio, and it burns an insane amount of calories while giving you a great full-body workout.