Losing Weight & Lifting Weights (No Cardio)

[seanfinnigan]

Just wondering if the above statement is achievable?

I am 6"0, currently 259lbs and want to be more in the region of 190-200lbs. I pretty much need to lose 30-45lbs of it in the next 10-12 weeks also as I have a rope access course coming up which I can't be this heavy for. I know this is a lot to lose and eating clean plus cardio and weights is my best way to achieve this its just I work 6/7 days a week and 10-12hrs a day and after a days work I really cant face any cardio. Although I know its the right thing to do I just can't get motivated for it.

A couple of months ago I started weight training with a couple of guys after work and I really enjoyed it. I wasn't on a strict calorie diet or anything but I was trying to eat cleanish and I felt good at the gym for it. Then I lowered my calories to 2000-2500 a day and I was weak as a kitten when I went weight training. I was lifting probably half what I had been the previous weeks and it felt like a waste of time being there.

I was doing 3-4 sets of 10 of everything and my form was pretty good and the guys I was going with knew there stuff as far as workouts and exercises went.

Is this a realistic way to get to my goals? And is there some sort of fix for the weakness I'm feeling like a pre-workout meal/shake?

It would be nice to be able to lose weight doing something I enjoy

[MattyRange]

holy **** brother 260 lbs lol , but I would say focus MORE on CARDIO sessions and CLEAN EATING. (lower your calories siginifciantly) using a caloric maintenace calculator online..
Anyways my best advice to you I d say is focus and be consistent, there isnt really much to say itll pay off in the end.. if you're working too much its not a good excuse you should still hit the gym 4 to 5 times a week. Focus mainly on cardio and clean-eating though and lifting helps as well

Oh and also, shakes are good replacements for foods considering you are working alot.. use that instead of eating outside. saves you money too (make your own shakes, dont buy that garbage at GNC)

[Serpentarius]

aim for about 170 lbs as your goal. Calorie deficit will make you lose weight, cardio doesnt burn fat, nor does lifting. Lift so you dont look bad when you drop the weight, get on a 3-4 day beginner program. You dont need cardio, focus on what you are eating, which is calories, not the names of the food.
Eating before lifting wont give you energy, it takes a lot longer than half an hour for it to be metabolized, and at this point...you just dont need it.

[Electricheadd]

Just wondering if the above statement is achievable?

I am 6"0, currently 259lbs and want to be more in the region of 190-200lbs. I pretty much need to lose 30-45lbs of it in the next 10-12 weeks also as I have a rope access course coming up which I can't be this heavy for. I know this is a lot to lose and eating clean plus cardio and weights is my best way to achieve this its just I work 6/7 days a week and 10-12hrs a day and after a days work I really cant face any cardio. Although I know its the right thing to do I just can't get motivated for it.

A couple of months ago I started weight training with a couple of guys after work and I really enjoyed it. I wasn't on a strict calorie diet or anything but I was trying to eat cleanish and I felt good at the gym for it. Then I lowered my calories to 2000-2500 a day and I was weak as a kitten when I went weight training. I was lifting probably half what I had been the previous weeks and it felt like a waste of time being there.

I was doing 3-4 sets of 10 of everything and my form was pretty good and the guys I was going with knew there stuff as far as workouts and exercises went.

Is this a realistic way to get to my goals? And is there some sort of fix for the weakness I'm feeling like a pre-workout meal/shake?

It would be nice to be able to lose weight doing something I enjoy

A 2000 calorie diet should not cut your lifts in half. Was it your endurance or power that you lost and did you by chance cut your carbs on this diet?

[seanfinnigan]

Yeah carbs took a hit when I lowered my calories but I suppose all food groups did. Am I supposed to feel a significant change in strength when I lower my calories?

[ir0n]

holy **** brother 260 lbs lol , but I would say focus MORE on CARDIO sessions and CLEAN EATING. (lower your calories siginifciantly) using a caloric maintenace calculator online..
Anyways my best advice to you I d say is focus and be consistent, there isnt really much to say itll pay off in the end.. if you're working too much its not a good excuse you should still hit the gym 4 to 5 times a week. Focus mainly on cardio and clean-eating though and lifting helps as well

Oh and also, shakes are good replacements for foods considering you are working alot.. use that instead of eating outside. saves you money too (make your own shakes, dont buy that garbage at GNC)

Focus mainly on cardio? Seriously? what a broscientist u are...

[curjo]

Cardio does suck after long days, I work 12 hour shifts normally 6 days a week, but if you want to hit your goals quickly you're gonna have to man up and do it. I treat it like its my job, just get it done and you'll feel good that you did it when you're done.

[seanfinnigan]

Cardio does suck after long days, I work 12 hour shifts normally 6 days a week, but if you want to hit your goals quickly you're gonna have to man up and do it. I treat it like its my job, just get it done and you'll feel good that you did it when you're done.

I know how true this is...

How about going to the gym to do weights and then brisk walk the last 2 miles home? (30mins). That isn't too soul destroying

[ir0n]

I know how true this is...

How about going to the gym to do weights and then brisk walk the last 2 miles home? (30mins). That isn't too soul destroying

That'll do for sure. Just eat at a deficit and push weights at gym and u'll continue to lose weight. Don't worry much about cardio unless u r below 15-20% bf.

PS: I lost 12 kgs in 2 months just by pushing weights and No cardio. and btw I'm on another cut and still no cardio.

[seanfinnigan]

I know I should be reading the stickies and other posts for this kind of info but how important is timing of your calories? It's just that my biggest meal of the day is my last and after I have worked out. It's probably usually around 800 calories. I can keep it under a defecit even with this big meal but I'm thinking I should be re-arranging my calories somewhere?

[ir0n]

I know I should be reading the stickies and other posts for this kind of info but how important is timing of your calories? It's just that my biggest meal of the day is my last and after I have worked out. It's probably usually around 800 calories. I can keep it under a defecit even with this big meal but I'm thinking I should be re-arranging my calories somewhere?

Nah... Not at all... Nothing matters as long as u are at a deficit... My last meal is slightly above 900 calories(High protein, Mod fat, Mod carb) and I'm on IF. Try reading about intermittent fasting www.leangains.com . It might interest u.

[jeremy1ns]

holy **** brother 260 lbs lol , but I would say focus MORE on CARDIO sessions and CLEAN EATING. (lower your calories siginifciantly) using a caloric maintenace calculator online..
Anyways my best advice to you I d say is focus and be consistent, there isnt really much to say itll pay off in the end.. if you're working too much its not a good excuse you should still hit the gym 4 to 5 times a week. Focus mainly on cardio and clean-eating though and lifting helps as well

Oh and also, shakes are good replacements for foods considering you are working alot.. use that instead of eating outside. saves you money too (make your own shakes, dont buy that garbage at GNC)

Cardio instead of weights? Ignore this op

[billthekill2012]

holy **** brother 260 lbs lol , but I would say focus MORE on CARDIO sessions and CLEAN EATING. (lower your calories siginifciantly) using a caloric maintenace calculator online..
Anyways my best advice to you I d say is focus and be consistent, there isnt really much to say itll pay off in the end.. if you're working too much its not a good excuse you should still hit the gym 4 to 5 times a week. Focus mainly on cardio and clean-eating though and lifting helps as well

Oh and also, shakes are good replacements for foods considering you are working alot.. use that instead of eating outside. saves you money too (make your own shakes, dont buy that garbage at GNC)

Whatever you do, don't listen to a single thing that this guy says.

Read the stickies. You'll get great (and correct) advice.

[Mystogan]

I'm cutting without cardio, works just fine with me, as long as you're in a deficit you'l lose weight

[DJBrickman]

I pretty much need to lose 30-45lbs of it in the next 10-12 weeks also as I have a rope access course coming up which I can't be this heavy for.

Nothing like waiting until the last minute to realize this LOL. It can be done though.

As for cardio...........it is not necessary for weight loss. What it can do is lower you into an even bigger calorie deficit. Losing 2 lbs a week, of course it would take 15 weeks to lose the 30lbs you need to. Losing 2 lbs a week is doable, but you are going to have to be spot on with your training and especially your diet.

Work hard. Eat less. Read the stickies.

Good luck.

[seanfinnigan]

Nothing like waiting until the last minute to realize this LOL. It can be done though.

As for cardio...........it is not necessary for weight loss. What it can do is lower you into an even bigger calorie deficit. Losing 2 lbs a week, of course it would take 15 weeks to lose the 30lbs you need to. Losing 2 lbs a week is doable, but you are going to have to be spot on with your training and especially your diet.

Work hard. Eat less. Read the stickies.

Good luck.

Lol I know mate but I've just been told I need this course for a new job so was kind of just dumped on me.

I know 2lb is very attainable but don't you lose a fair bit more than that in your first few weeks through water loss and stuff?

PS. I haven't really a clue what I'm talking about so please forgive my ignorance

[TheMac11]

As long as you are in a calorie deficit your weight will drop. Cardio is not needed to lose weight but can help the process. Fat burners can increase energy before workouts or having some sort of carb before a workout. If you are not a fan of cardio and want to incorporate it look into HIIT. It is short but intense.

[Matty89]

Try and eat clean, make sure you know your maintenance calories and not guessing...

Try and get a 500 calorie daily deficit, more if you wish but i find between 500-700 optimal for myself and still having plenty of energy to train... (you will get used to it)

Try and get plenty of bcaa's in your diet to try and prevent as much as possible catabolic effect, I get some in preworkout and postworkout (pre-workout is only musclepharm assault)

Calculate your macros using the guides in the stickies, hit your protein and fat requirements and then fill your remaining calories with carbs...

I'm currently doing no cardio, lifting and eating below maintenance however I do train at 6.30am (in a fasted state) and I walk 3 miles a day at a brisk pace to and from work.

I consume the majority of my carbs postworkout after this i only intake about 30g of carbs for the rest of the day in the form of veg so they are quite clean.

Should drop off mate

Good Luck

[seanfinnigan]

Thank you everyone for your helpful words

[seanfinnigan]

One more thing I am overwhelmed by is supplements.

For my goals what sort of supplements do I want to be taking? If any

Here is my typical day:

8am Breakfast - Bagel, Ham, Handful Of Cashew Nuts

10am Fruit Smoothie

12.30-1.00 Lunch - Usually a low fat microwave meal of some description or a jacket potato with a topping

3.30-4 - Tin of vegetable soup

6-6.30 - Workout

8pm - Dinner. Usually my biggest meal of the day at around 800 cals

I don't take any supplements but did buy some creatine tablets to help with strength but didn't start taking them because I didn't know a great deal about them.

[mjf100215]

One more thing I am overwhelmed by is supplements.

For my goals what sort of supplements do I want to be taking? If any

Here is my typical day:
8am Breakfast - Bagel, Ham, Handful Of Cashew Nuts
10am Fruit Smoothie
12.30-1.00 Lunch - Usually a low fat microwave meal of some description or a jacket potato with a topping
3.30-4 - Tin of vegetable soup
6-6.30 - Workout
8pm - Dinner. Usually my biggest meal of the day at around 800 cals

I don't take any supplements but did buy some creatine tablets to help with strength but didn't start taking them because I didn't know a great deal about them.

If you're listing this as food, you haven't read the stickies as instructed and still have no idea what you're eating. Go read the nutrition stickies and understand the advice you were just given. Nothing listed is quantified.

You can supplement, but you'll do better eating good whole food and making sure you bring in what your body needs.

As to your goals, I think you're setting yourself up to fail. At 12 weeks, you should lose a healthy 24 pounds. You won't lose 45 pounds in 12 weeks and be healthy.

As a side note (and this is about the tenth time I've typed this) my wife just lost 15 pounds sitting on the couch. It's all about what you eat.

[Naeem11]

The only reason I do cardio is because the type I do translates into my strength training, and it allows me to eat 300 carbs a day.