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Diet or Cardio?

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willlydIconDiet or Cardio?06-01-2014 @ 20:14 
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Post Edited: 06.01.2014 @ 20:15 PM by willlyd
Hi all,

Been lurking around here for a while but decided to sign up yesterday, my journal is here http://www.sugdenbarbell.co.uk/forum/Time-for-Will-to-have-a-g...

In short I'm an ex injured rugby player, 23 years old, 115kg or so, probably 25-30% body fat wanting to compete in u105kg contests this year.

As mentioned in the journal, I've gone back to weighlifting after a two year break, starting training properly in November. At the time I was 106kg and since then I have gained 10kg to 116kg. This hasn't been sudden (so can't blame it on Christmas) but literally a kg a week with no change in diet.

Standard day:

Scrambled eggs (3 eggs) on one piece of wholemeal toast.
Two chicken breasts (450g or thereabouts) and 100g rice.
Loads of tea with no milk
Handful of nuts (100g or so)
Tin of mackerel in brine
Protein shake post workout
Fish (250g) / chicken (225g) with bulgar wheat/potatoes - 100-300g.

I have a habit on snacking on stuff in the fridge... Oh, and drink the odd bottle of bear (probably 6 a week)

To me this doesn't sound excessive, considering I cycle 10 miles a day also - albeit at a leisurely pace averaging 14mph or so.

I've gained quite a bit of strength in the two months, so don't want to lose this! Ideally would like to sit at 106-108kg.

The question, do I cut calories or move a bit more!? All criticism welcomed.
BimIcon...06-01-2014 @ 20:44 
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6:19.WTF
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If you've been gaining a kg a week then at the very least you will either have to do a lot more cardio, or cut a fair bit of food out. If you're snacking a lot then that's a good place to start. Aiming to lose 8 - 10kg you might as well face the fact that you will probably lose strength on squat and bench at least, easy come easy go...
CuddlesIcon...06-01-2014 @ 20:53 
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I'm impressed you managed to put on 1kg a week eating that, unless your snacks are pretty calorific. (and if they are, drop them)

If you're putting on weight, when you actually want to be losing it, then you clearly have to be changing something. I suspect cutting some cals and increasing the cardio, rather than being drastic with just one of them is your best bet.

Why not make it lifting specific cardio and get the best of both worlds?
willlydIcon...06-01-2014 @ 20:57 
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I must admit, I didn't think it was that much food either. I'll have to review the snacks!

I'll make an effort to log all of my eating in the next week as it does seem a little ridiculous. I suppose the christmas period of horrid food hasn't helped.

Good idea with lifting specific cardio, I'll give that a go at the end of my workout tomorrow.

When I was playing rugby, whatever happened I was 106-7kg. Might have to hit the rower!
hermanIcon...11-01-2014 @ 16:13 
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hermit
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Post Edited: 11.01.2014 @ 16:26 PM by herman
Its funny how different peoples bodies respond to food.

I eat more than you and weigh 65kg @ 5'8

Average baseline food per day;

4 eggs, lots of cheese, either toast or baked potatoes

very large plateful of mince/chilli, rice, vegetables.

evening meal containing a decent amount of chicken/red meat/fish, chips, vegetables
(for a fish meal I use a full 520g bag of white fish fillets)

a pint of milk.

-training days add 1litre milk & banana blended protein shake, at least 3 big scoops protein-



This is basic diet with no snacking, if there are snacks to be had I will have them, if someone in the house bakes a cake I will eat it. I have lost a massive amount of weight from a year ago when I was 80kg. I do no cardio.
Funky_monkeyIcon...16-01-2014 @ 12:17 
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Neither - both are gay. I'd cut out junk if I could and if I wanted to lose weight. I'd limit carbs to no more than 100-150g per day, and go for long walks (1hr plus) 4-5 times per week.

You don't seem to eat much for somebody of your size.
WiegieboardIcon...16-01-2014 @ 12:34 
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0.5 diet and 0.5 cardio!
PAGANIcon...16-01-2014 @ 12:46 
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I took about 4 out of Sooty's bottom
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Funky_monkey said:Neither - both are gay. I'd cut out junk if I could and if I wanted to lose weight. I'd limit carbs to no more than 100-150g per day, and go for long walks (1hr plus) 4-5 times per week.

You don't seem to eat much for somebody of your size.


That would achieve nothing if he was still in an energy surplus from fat and protein intake. Are long walks not cardio? Gay or otherwise?

OP use a programme like 'myfitnesspal' on your phone or computer to help you monitor your calorie intake accurately. Once you have established your current intake level then drop it by 500cals per day. I'd set your protein at about 250g, fat at between 80-100g then carbs for whatever is left to make up your cals.

If you lose more than 2lb in the second week ( first week you tend to lose a fair bit through water retention etc) then increase cals by 200 per day.

If you want to add in cardio rather than eat less then just add on the calories you burn through cardio to your starting calorie goal.

Hope that makes sense, I'm on my phone.
hermanIcon...16-01-2014 @ 16:00 
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hermit
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I find it hard to believe the OP is not already in calorie deficit, by some margin. But fat loss occurs slow and steady over months and is hard to tell it even happened till you look back and see photos of yourself!
CuddlesIcon...16-01-2014 @ 17:28 
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Funky_monkey said:Neither - both are gay. I'd cut out junk if I could and if I wanted to lose weight. I'd limit carbs to no more than 100-150g per day, and go for long walks (1hr plus) 4-5 times per week.

You don't seem to eat much for somebody of your size.


I love how you say neither, and then go on to prescribe both.
Funky_monkeyIcon...16-01-2014 @ 19:48 
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Cuddles said:
I love how you say neither, and then go on to prescribe both.


I personally would rather just stay fat.
PAGANIcon...17-01-2014 @ 13:06 
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I took about 4 out of Sooty's bottom
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herman said:I find it hard to believe the OP is not already in calorie deficit, by some margin. But fat loss occurs slow and steady over months and is hard to tell it even happened till you look back and see photos of yourself!


Really? In my experience fat loss can and should occur at a rate which is measurable weekly via both the scales and the mirror.
CuddlesIcon...17-01-2014 @ 20:12 
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Eat.Cycle.Sleep.Win
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PAGAN said:
Really? In my experience fat loss can and should occur at a rate which is measurable weekly via both the scales and the mirror.


Assisted or non?
PAGANIcon...17-01-2014 @ 21:38 
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I took about 4 out of Sooty's bottom
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Both mate* , I've lost decent ammounts of weight with and without drugs. I also think the catabolic effects of long duration cardio are over played. I was smashing 10mile runs as a natty while cutting and didn't lose much muscle. Fat people think they have more muscle than they actually do IMO. Fatties (endomorphs) usually store fat more evenly over the body giving them larger proportions than the 'skinnt fat' ectomorph, this leads them to overstate the muscle loss effects of loosing fat...all in my opinion obviously.


* by mate I obviously mean Southern c**t Wink
CuddlesIcon...18-01-2014 @ 09:19 
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I agree with pretty much all that you have said there actually (even the c**t bit Wink)

I do think though that fat loss is hard to measure weekly unless it is really falling off. Too much variation in water weight to really be a reliable indicator imo. A pound of weight is less than a pint of water.

The amount of fat some people claim to lose weekly, is without doubt, bulls**t.
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