How much cardio is to much ?

Posted April 1st, 2009 by willbefit

I like many, have a slight dilemma. I can't seem to shake that extra little fat from my abs. My diet is spot on, so that is not an issue. I have been doing cardio 5 days a week. 3 days of HIIT (usually a spin class) after weights, and 2 days low intensity on a stairmaster. If I was to add a couple of low intensity sessions in the evening do you think it would help? Or am I just going to be overdoing it, and possibly increase my caloric needs?

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It has to be your diet bro.

On April 2nd, 2009 Stevers says:

Remember, excess calories are excess calories, no matter how healthy the foods are that they come from!

You're pushing over 3,000 kCal a day bro. Thats a lot if you have a slow metabolism. Try carb cycling! And ween off the carbs towards the end of the night. Do the following with your carbs, H = High, around 400 carbs, M = 200, L = 70
You can mix up the H, M, and L's just make sure you have at least two L's back to back to take advantage of the low glycogen stores you'll have. And make sure your cardio is done at least on all "Low" days.
On low carb days you can increase your fats, on high carb days i wouldnt do more than 20g of fats. Protein wise, do about 25-30g per meal. And a little more post workout.. like 45g.

Here's 4 weeks worth. [Should be 28, its hard to count when in column form :-p]

H
L
L
H
L
L
L
H
L
L
L
H
L
L
M
L
H
L
L
M
H
L
L
L
H
L
L
H

"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown

on your high day, you are

On April 2nd, 2009 J_dazzle23 says:

on your high day, you are only getting about 2300 calories(of course, fats are not included in the amount, so it could be more. I am not sure you, but for me, I need at least 3000 calories...and that is if I am cutting.

are your carbs low glycemic?

good luck buddy...i battle the same thing every day!!

carbs..

On April 2nd, 2009 willbefit says:

All carbs are low glycemic except right in the morning, and right after workout.

"Without a goal and a plan, you are like a ship setting sail with not destination."

Current Diet

On April 2nd, 2009 willbefit says:

Daily diet goes like this.

High Day (Usually leg day)

Meal 1 75 grams Carbs 30 grams Protein
Meal 2 75 grams Carbs 30 grams Protein (pre workout meal)
Meal 3 75 grams Carbs 30 grams Protein (Post workout meal)
Meal 4 50 grams Carbs 30 grams Protein
Meal 5 50 grams Carbs 30 grams Protein
Meal 6 50 grams Carbs 30 grams Protein
Meal 7 50 grams Carbs 30 grams Protein
Meal 8 30 grams Protein + vegetables

All other days

35 grams Protein 75 grams Carbs 4 g (2 cla, 2 flax/fish oil caps)
35 grams Protein 50 grams Carbs (Preworkout meal)
35 grams Protein 75 grams Carbs (Post workout meal)
35 grams Protein 50 grams Carbs
35 grams Protein, vegetables, 1tbs Olive oil 4 g (2 CLA, 2 flax/fish oil caps)
35 grams Protein, vegetables, 8 grams healthy fat
35 grams Protein, vegetables, 16 grams healthy fat
35 grams Protein, vegetables, 16 grams healthy fat

Healthy fats usually come from avocados, almonds, Udo's Oil, flax oil.
Protein usually from chicken breast, turkey breast, white fish, lean beef(top round, once a week)
Carbs from Oatmeal, brown rice, sweet potato. Post workout white rice.

I think that about covers it. I try to eat about every two hours. Currently 6'2" and about 215 lbs. BF% not sure at this point.

"Without a goal and a plan, you are like a ship setting sail with not destination."