Cardio for competition

[DeKadent]

Im due to start my diet around begining of December for the March show in Derry.
As its first timers i been advised to diet 12 weeks out.
How much cardio (days and time) would u recommend for a first timer or is it down to the old friend metabolism ?. :confused:

[winger]

How many weeks of diet depends on your presant bf.
Cardio first thing in the morning after a class of water, preferably after some coffee.

[DeKadent]

round about 18% BF.
although i have got more definition around my abs now - YaY

[crazycacti]

How many weeks of diet depends on your presant bf.
Cardio first thing in the morning after a class of water, preferably after some coffee.

I like the idea of this but i'd also have a protein shake before hand too - no carbs just protein - possibly the best cardio you could do would be a fast pace walk on an incline for 30-45 mins :)

[LiLSaVaAgE]

Im due to start my diet around begining of December for the March show in Derry.
As its first timers i been advised to diet 12 weeks out.
How much cardio (days and time) would u recommend for a first timer or is it down to the old friend metabolism ?. :confused:

Do your cardio on an empty stomach.

Clean up diet @ 16 weeks out, relying on diet to spur fat loss.

12 weeks out start cardio 20-30 min eod, on mt stomach upon rising from bed.

8 weeks out cardio ed 30-45 min. 4 weeks.

weeks 4-2: (double sessions) cardio in the A.M. mt stomach 30-45min.

Weight train in the P.M. followed by 20-30 cardio.

All A.M. cardio should be on mt stomach not even protein, trust me bro you are not gonna waste away in 30-45 min upon waking and doing cardio.

Take your protein to the neck after cardio followed by a solid meal 60 min later: 8-12 EW, ˝cup oats and an apple. This should get you NASTY PEELED!

[DeKadent]

Very helpful post buddy - thank you :) .

[winger]

Do your cardio on an empty stomach.

Clean up diet @ 16 weeks out, relying on diet to spur fat loss.

12 weeks out start cardio 20-30 min eod, on mt stomach upon rising from bed.

8 weeks out cardio ed 30-45 min. 4 weeks.

weeks 4-2: (double sessions) cardio in the A.M. mt stomach 30-45min.

Weight train in the P.M. followed by 20-30 cardio.

All A.M. cardio should be on mt stomach not even protein, trust me bro you are not gonna waste away in 30-45 min upon waking and doing cardio.

Take your protein to the neck after cardio followed by a solid meal 60 min later: 8-12 EW, ½cup oats and an apple. This should get you NASTY PEELED!

Wow, very solid info. I might add, apples will make you lean (pectin). I just started doing that again. Some say back off on dairy too.
Big salads help fill that void for lunch and dinner.
LiLSaVaAgE, I am most impressed. ;) Like he said cardio upon waking, very important.
I would like to add, in the morning lets say you did 20 minutes of cardio, it has a three times multiplyer. You will keep burning fat for 60 minutes. ;)

[DeKadent]

at the moment im off sugars salt and bread, the only thing im still on is dairy products, i will cut everything out completly at the start of my final 2 weeks of diet, then have a good christmas then back on diet and cardio again.

[winger]

at the moment im off sugars salt and bread, the only thing im still on is dairy products, i will cut everything out completly at the start of my final 2 weeks of diet, then have a good christmas then back on diet and cardio again.
I am no expert by any means, but I would cut dairy except for eggs for now.

[crazycacti]

I'd wouldn't cut dairy - sorry to be different! :D

Calcium help not only with fat loss but also cuts down the body's intake of fat calories

Suppose you could always cut dairy and supplement with calcium - just be carefull there - many calcium tablet come added with vit A which is toxic in large amounts

[winger]

Nice crazycacti, dont forget to add some vitamin D in there, or get some sun.

[crazycacti]

my calcium tablets have vit D added - already on to it ;) :D

[DeKadent]

im cutting dairy on my last 2 weeks

[winger]

im cutting dairy on my last 2 weeks
With a knife?

[DeKadent]

hell yeah :D

[pscarb]

Do your cardio on an empty stomach.

Clean up diet @ 16 weeks out, relying on diet to spur fat loss.

12 weeks out start cardio 20-30 min eod, on mt stomach upon rising from bed.

8 weeks out cardio ed 30-45 min. 4 weeks.

weeks 4-2: (double sessions) cardio in the A.M. mt stomach 30-45min.

Weight train in the P.M. followed by 20-30 cardio.

All A.M. cardio should be on mt stomach not even protein, trust me bro you are not gonna waste away in 30-45 min upon waking and doing cardio.

Take your protein to the neck after cardio followed by a solid meal 60 min later: 8-12 EW, ˝cup oats and an apple. This should get you NASTY PEELED!

great advice their mate. once you start to know how your body reacts to dieting then you will be able to decide if you need to increase it or not.

As for dairy yes calcium does help with cutting fats but at a dose of approx 1200mg you are better of getting this from supplements as the thing with dairy is that it definatly thickins the look of your skin(something you don't want)

when dieting for a show keep it simple keep your food choices to a few foods with the help of low/Non fat/carb sauces you can spice up foods that would be normally bland.

Good luck with the diet it aint going to be easy...:goodluck:

[winger]

great advice their mate. once you start to know how your body reacts to dieting then you will be able to decide if you need to increase it or not.

As for dairy yes calcium does help with cutting fats but at a dose of approx 1200mg you are better of getting this from supplements as the thing with dairy is that it definatly thickins the look of your skin(something you don't want)

when dieting for a show keep it simple keep your food choices to a few foods with the help of low/Non fat/carb sauces you can spice up foods that would be normally bland.

Good luck with the diet it aint going to be easy...:goodluck:
I love this guy. Paul you are the greatest. ;)
Diet is key! So much so that most of us fail at it. Me included!

[pscarb]

cheers mate