7 replies to this topic

[piotr]

Hey guys

Last two years I've let cardio fall by the wayside... Up until then I was doing some boxing but with my study and work schedule it had to go and I only had time to hit gym for lifting... never did any cardio there cos I FUCKING HATE sitting on a bike or treadmill it does my head in... I would sporadically go for a jog but to be honest I stopped recently cos it hurt my knees... in any case it was sporadic like i said so wasn't doing me much good

BUT... now I'm starting to notice how big and bloody slow I am... Yeah OK i've put on about 65lbs since I started training properly 4 years ago... I'm a pretty big boy and have learnt how to lift -OK cool i get some points for that - but damnit I have VERY LITTLE agility and stamina... This past year I've started to feel SLOW like a beached bloody whale.. Its started to creep up on me more and more and get to me more and more, to the point that I've started worrying about my heart to be honest... also my BP is too high and at 25 years old that doesn't portend well for middle-age and beyond

SO... I only have time to train once per day, that is after work... Lifting is still my priority - not so much size, rather strength. I work in a fairly conservative profession and I get funny looks as it is to be honest, I don't really want to put on more weight / size.. However I want to incorporate some cardio into each session at the gym, except for on the day I hit legs... so that would be four nights per week maximum... I'm thinking I'll just have to suck it up and jump on a spin cycle and watch that plasma on the wall... bad luck its for a good cause

I was thinking is it best to do the cardio after lifting? Also I'm thinking what should I eat between lifting and cardio - I don't want to compromise gains - I'm thinking a little meal like a turkey, cranberry and cheese wholemeal bread sandwich, rest for 10 min then jump on the bike??? then have a big meal when I get home after bike... keep in mind I'm not training for a marathon - I'm concerned about keeping my heart healthy and improving a little in the stamina / endurance department... but really cardiovascular health is the point here and getting that BP down a little

Heres stats:

Height 6'2"
Weight 255lbs
BF 15-17%
Age 25

many many thanks in advance

PIOTR

[Streetdawg]

for sure I would do the cardio after you lift. I wind up eating something midway thru a workout in the gym myself but usually just have a meal replacement shake or something up in the front they sell. its fast & simple for me.

I hate cardio myself. one thing I do but hate also is high rep squats for sets of 15-20 reps to help get in shape some too. another thing you can do also is switch up your training and totally do light wt high reps with short rests between sets to make the weight training cardio. then do your cardio as well after that. I tend to train this way for 4-6 wks between heavy training phases. helps the joints, tendons and ligaments catch up too.

SD

[BD_554]

I suggest 5-10 moderate cardio before your workout and another 20-25 afterwards. This will get you warmed up for your workout, get your heartrate up so that you burn fat your entire workout. The cardio afterwards is the cherry on top. If you want to consume something in between your workout and the PWO cadio I would suggest pure whey isolate like Isopure as you want to take advantage of the glycogen depleted state you are in after your workout. That is if you want to shed a little bodyfat while your at it. If you do not care about this aspect then eat at your normal intervals of every 2-3 hours. If this falls during, post, etc. consume a normal meal for you. If that is a shake or sandwich it will make no difference. Only the macros will influence your goals.

[piotr]

thankyou gentlemen for your input

i think i will start with something along the lines of what BD set out - and have a meal replacement shake before the 20min cardio at the end and then a solid meal after the whole session

i'll let you know how i'm going in a couple weeks

piotr

[monsoon]

here's my input. go with a hydro isolate drink or straight aminos with extra leucine after your weights. Then as for your cardio, don't waste your time wandering on a treadmill or bike unless you really enjoy it. use the stepmill if you have acess to one otherwise use a spinning bike and do sprints. These things will increase your wind the quickest and have you feeling better. so that you can climb a flight of stairs without needing to sit down. it's also time management, 10 minutes on the stepmill is worth 20-30 on the treadmill. and the same with the sprint bike vs the standard bike.

[piotr]

from the outset I had been thinking spin cycle, flat out for a few min, then slow down for a couple min to get my breath back, back and forth like that

piotr

[monsoon]

i wouldnt do the bike everyday if you have options. I really like the stepmill, not to be confused with the stairmaster. especially at your size it wouldnt take much.

[piotr]

hey all

i been at it since I originally started the thread, doing 15-20 min spin cycle after lifting... have a protein + carb drink from the gym and a banana, rest for maybe 10 min then jump on the bike... after every workout except for legs, I do maybe 10min before legs just to get the heart pumping a little...

good shit... I honestly feel better mentally already that I'm doing something about this after neglecting it for so long... hopefully the cardiovascular, blood pressure etc benefits will slowly creep in

PIOTR