Cut numbers or add cardio?

[TakedaShingen]

Basically what the title says.

I respect the opinions and experience of many people on these boards, and if like to see what consensus is.

Macros: 275P/375C/60F

Weight loss has slowed to about a pound a week. Down from 1.5lbs weekly. I would like to keep it up at that higher end of 1.5lbs per week though.

Cardio: 2 MISS sessions and 2 Low Intensity Interval sessions weekly.

I am 14 1/2 weeks out,
Do I add another cardio and keep the nutrition high to keep training through the roof, or do I cut the numbers a bit and keep cardio where it is?

I will not be changing my training regardless. It is currently a Push/Pull/Legs routine that is really solid.

[Ccm644]

Drop calories a little to around 3000 being a 140 calorie drop
Only a small drop so you can see if it works for you

The reason being is your already doing 4 cardio sessions.

Or you could do 3 MISS and 1 Low Intensity Interval session. Seeing if that changes anything

Im sure your get better answers

[Cdt_Richards]

Definitely do a caloric drop. Where you already are doing cardio, create more of a deficit through your diet before worrying about increasing cardio to 5+ days a week

[tumtum]

drop those cals.. save adding cardio for the final stretch to get you over that hump i'm sure you'll hit

[demonwareltd]

How long are your cardio sessions though, that's an important factor. Doing 4 (20 minute) sessions a week is really not much at all if that's the case. If you are doing 40 minutes each session, that's a different story.

[TakedaShingen]

How long are your cardio sessions though, that's an important factor. Doing 4 (20 minute) sessions a week is really not much at all if that's the case. If you are doing 40 minutes each session, that's a different story.

They are 25-30min depending on time constraints. The whole single dad thing sometimes deads the extra time. The playroom at the gym has a two hour time limit as well, so sometimes that also plays a role.

But never less than 25min, usually 30. According to the innacurate cal burn on the treadmill, it's usually 450-550cals per session.


General consensus seems to be drop macros though.

[wrkoutfrq]

General consensus seems to be drop macros though.

i would agree with this consensus... your macros are still really high (luck bastard ) so i would def. advocate a drop. are you using refeeds?

[demonwareltd]

I have to go against the grain on this one, simply because I prefer the method of cardio to cut the fat instead of the calories. You have plenty of time and room to cut calories, enjoy them while you can. I always advise, unless you have schedule constraints that keep you from regular cardio, I prefer to go that route.

Doing 5 sessions a week for 20-30 minutes a time is not all that much. If it was HIIT I would say otherwise, but moderate intensity cardio is not all that tiring on such high macros. If I were you, I'd add one mroe session and ride that fat loss wave as far as you can and then start cutting down the carbs.

[TakedaShingen]

i would agree with this consensus... your macros are still really high (luck bastard ) so i would def. advocate a drop. are you using refeeds?

I coached my food intake through the roof earlier this year because I knew when it came time to get training and diet in line for contest, I'd need every gram to get there.

Yes I am using refeeds. Every Monday, I eat an extra 100g of carbs.

[TakedaShingen]

I have to go against the grain on this one, simply because I prefer the method of cardio to cut the fat instead of the calories. You have plenty of time and room to cut calories, enjoy them while you can. I always advise, unless you have schedule constraints that keep you from regular cardio, I prefer to go that route.

Doing 5 sessions a week for 20-30 minutes a time is not all that much. If it was HIIT I would say otherwise, but moderate intensity cardio is not all that tiring on such high macros. If I were you, I'd add one mroe session and ride that fat loss wave as far as you can and then start cutting down the carbs.

This is the reason I asked.

I am along the same mindset as you Stan. This is what seemed logical to me, yet each person I ask seems to think otherwise. I'm not doing one way or another until Sunday anyhow, so I am going to seriously think on this.

I'm just trying to be the best I possibly can. Thanks guys.

[demonwareltd]

This is the reason I asked.

I am along the same mindset as you Stan. This is what seemed logical to me, yet each person I ask seems to think otherwise. I'm not doing one way or another until Sunday anyhow, so I am going to seriously think on this.

I'm just trying to be the best I possibly can. Thanks guys.

Good luck - there really is no right way to go about it in the end. Sure there is most likely an optimal way to go about it, but even that varies from person to person. In the end, I prefer an extra 20-30 minutes of cardio over the course of the week instead of giving up 1/2 cup of oats