Cardio During a Cut…?

[Jaythebodysculpter]

I’m cutting down from 28% body fat. I’ve been walking in an incline from 10-30 minutes after lifting, 5 days a week. HR is usually 120-140. This has gotten me down from 36% body fat and worked okay. I am a working professional and commute 45 minutes from home 3-4 days a week. I am thinking about doing 30-45 minutes of fasted cardio in the morning and then another 20-30 after early evening workouts here in the new year where I will have a bit more time.

For those with experience, what is the optimal approach? What is the right intensity? Should I add in HIIT workouts 1-2 days a week? I want to super charge my metabolism. Nutrition and lift programming + intensity locked in and I feel good about those — just have ??? about the cardio. TIA

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[Nood]

I’d add in the fasted cardio or the hiit workouts once your current program stalls on fat loss. Pick one first then add the other later if your progress comes to a halt.

 

[Astro95]

This is actually one of the things I didn’t know how to figure out on my own. How much cardio, how many times a week, what intensity, when to add more… too much cardio? who tf knows right? I got a coach and just for reference I was maybe 30ish% body fat, a little over 200lbs. He started me off at 30min sessions 4x per week, no cardio on leg days. Heart rate between 130-140. You could try that and go from there. The cardio didn’t change much during the first 20 or so lbs of weight loss, the emphasis was on the diet and weight training 2nd, so I wouldn’t be too worried about making cardio changes unless your diet isn’t right. Hope that’s of any help.

 

[Jaythebodysculpter]

I’d add in the fasted cardio or the hiit workouts once your current program stalls on fat loss. Pick one first then add the other later if your progress comes to a halt.

That makes sense — thanks for the input. I’m just an impatient MF’er and want it to go faster.


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[Jaythebodysculpter]

This is actually one of the things I didn’t know how to figure out on my own. How much cardio, how many times a week, what intensity, when to add more… too much cardio? who tf knows right? I got a coach and just for reference I was maybe 30ish% body fat, a little over 200lbs. He started me off at 30min sessions 4x per week, no cardio on leg days. Heart rate between 130-140. You could try that and go from there. The cardio didn’t change much during the first 20 or so lbs of weight loss, the emphasis was on the diet and weight training 2nd, so I wouldn’t be too worried about making cardio changes unless your diet isn’t right. Hope that’s of any help.

Makes sense. Thanks for the feedback. My diet could probably be more optimized but I’m in a caloric deficit and hit my protein. I’m on tirzepatide which makes eating pretty challenging sometimes so I don’t have consistent 6 meals a day every 2 hours or track the carbs but if I have carbs it’s 1/2 cup of rice before and after workouts and then some fruit.

As I’ve gotten in better shape, the incline walking is just super easy and I didn’t know if I should intensify it a bit. I also don’t want to lose muscle. Maybe I just keep doing what I’m doing but try and work in that fasted cardio in the morning.


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[Astro95]

Makes sense. Thanks for the feedback. My diet could probably be more optimized but I’m in a caloric deficit and hit my protein. I’m on tirzepatide which makes eating pretty challenging sometimes so I don’t have consistent 6 meals a day every 2 hours or track the carbs but if I have carbs it’s 1/2 cup of rice before and after workouts and then some fruit.

As I’ve gotten in better shape, the incline walking is just super easy and I didn’t know if I should intensify it a bit. I also don’t want to lose muscle. Maybe I just keep doing what I’m doing but try and work in that fasted cardio in the morning.


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How much do you weigh? And what’s your calorie intake?

 

[Meetketchup]

We have no idea what or how much you are eating. Diet is literally 90% of weight loss. Cardio is just the icing.

How many calories and what are your macros?

 

[Jaythebodysculpter]

How much do you weigh? And what’s your calorie intake?

200lbs. 1750 calories but sometimes I’m under. I target ~200g+ of protein daily. I haven’t been tracking carbs and fats but I don’t add fats other than what’s in my meat. I do half a cup of rice before and after workouts and a few servings of fruit throughout the day. Tirzepatide makes it tough to get in all the calories some days but I always hit to protein.


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[Jaythebodysculpter]

We have no idea what or how much you are eating. Diet is literally 90% of weight loss. Cardio is just the icing.

How many calories and what are your macros?

Thanks. See my comment to Astro for macros.


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[SBG22]

Too much walking causes my appetite to spike.. I do better with shorter walks a few times per day

 

[Jaythebodysculpter]

Too much walking causes my appetite to spike.. I do better with shorter walks a few times per day

That’s a really good point. I never thought about that. I’ve been on tirzepatide but I’m thinking about getting off of it. Im sure hunger control will be much more challenging at that point. How much do you target total for the day?


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[GasmanX]

I’m cutting down from 28% body fat. I’ve been walking in an incline from 10-30 minutes after lifting, 5 days a week. HR is usually 120-140. This has gotten me down from 36% body fat and worked okay. I am a working professional and commute 45 minutes from home 3-4 days a week. I am thinking about doing 30-45 minutes of fasted cardio in the morning and then another 20-30 after early evening workouts here in the new year where I will have a bit more time.

For those with experience, what is the optimal approach? What is the right intensity? Should I add in HIIT workouts 1-2 days a week? I want to super charge my metabolism. Nutrition and lift programming + intensity locked in and I feel good about those — just have ??? about the cardio. TIA

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I think it depends on where you are at with the food, calorie wise. You have 2 variables you can play with, lower calories or increase cardio. I wouldn’t do both at the same time.

When weight loss stalls and you have a reasonable amount of calories you are currently eating, personally I wouldn’t cut the food by 100-200 calories per day and see how that goes.

If the food is already on the low end, then increase the cardio. Not a fan of HIIT cardio in a deficit. Would increase the type of cardio you are doing (fasted or not) by 10 minutes per session and reassess after a couple weeks

 

[Nood]

Damn 1750 calories is down there! I have that before noon lol.. How long have you been dieting for? Could be time for a break also if you haven’t seen any progress

 

[Jaythebodysculpter]

Damn 1750 calories is down there! I have that before noon lol.. How long have you been dieting for? Could be time for a break also if you haven’t seen any progress

I’ve been doing that since September and made pretty good progress. I had foot surgery last week so I’m being a bit less strict right now but plan to laser in after the holidays for another big 12-16 week push.

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[Jaythebodysculpter]

I think it depends on where you are at with the food, calorie wise. You have 2 variables you can play with, lower calories or increase cardio. I wouldn’t do both at the same time.

When weight loss stalls and you have a reasonable amount of calories you are currently eating, personally I wouldn’t cut the food by 100-200 calories per day and see how that goes.

If the food is already on the low end, then increase the cardio. Not a fan of HIIT cardio in a deficit. Would increase the type of cardio you are doing (fasted or not) by 10 minutes per session and reassess after a couple weeks

Thanks for the feedback. This seems like a pretty good approach. Calories are low. 1750 @ 200lbs. Fat loss hasn’t stalled, I’m actually making pretty good progress. Just seeing if there is anything I could be doing differently or better. Just had foot surgery so taking a break for a few weeks and then going to hit it hard again in the new year.


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[Nood]

Great progress man! A few of these guys are very knowledgeable with dieting. Personally I’d take a diet break, figure out maintenance calories and go after it again but if your still making progress keep it up.

 

[Astro95]

What’s your rate of weight loss currently week to week? I think your calories are way too low for 200lbs as it is. I wouldn’t add cardio on TOP of it…. I would add cardio however and raise calories. Not a fan of HIIT.

 

[Jaythebodysculpter]

What’s your rate of weight loss currently week to week? I think your calories are way too low for 200lbs as it is. I wouldn’t add cardio on TOP of it…. I would add cardio however and raise calories. Not a fan of HIIT.

Thanks again for the advice. 1-2lbs a week over the past 16 weeks but it’s never consistent. The scale may not move for a week and the next week it goes down 4lbs. I was thinking more calories could be good, especially with the intensity of the lifting. I may need to lose the tirzepatide.


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[Astro95]

Thanks again for the advice. 1-2lbs a week over the past 16 weeks but it’s never consistent. The scale may not move for a week and the next week it goes down 4lbs. I was thinking more calories could be good, especially with the intensity of the lifting. I may need to lose the tirzepatide.


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That’s not a crazy rate, I’d say that’s pretty good. Not sure honestly man, I started dieting with the cardio I shared anbove and 1k more calories than you at about the same body weight, I was 205. Now 182 still dropping on around 2300. So, 1750 @200 seems very low to me. Would be hard to sustain without the glp1. I prefer the slower, but steady approach, but if you’re progressing keep it up great transformation from the yellow T.

 

[GasmanX]

Thanks for the feedback. This seems like a pretty good approach. Calories are low. 1750 @ 200lbs. Fat loss hasn’t stalled, I’m actually making pretty good progress. Just seeing if there is anything I could be doing differently or better. Just had foot surgery so taking a break for a few weeks and then going to hit it hard again in the new year.


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Yea that's pretty low for that body weight. Use this as an opportunity to take a diet break and eat more around maintenance while you are recovering and then go back into the deficit that was working. The longer you diet, the more your basal metabolic rate will down regulate. You can only cut food back so much.

 

[GasmanX]

Thanks again for the advice. 1-2lbs a week over the past 16 weeks but it’s never consistent. The scale may not move for a week and the next week it goes down 4lbs. I was thinking more calories could be good, especially with the intensity of the lifting. I may need to lose the tirzepatide.


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you will get to a point for the loss isn't linear week to week. Go by progress pics. Keep the variables the same when taking them

 

[Meetketchup]

200lbs. 1750 calories but sometimes I’m under. I target ~200g+ of protein daily. I haven’t been tracking carbs and fats but I don’t add fats other than what’s in my meat

So, you're not eating 1,750 calories. If you're not calculating carbs and fats, I can guarantee you are way over that number.

 

[Jaythebodysculpter]

Did everybody miss this? So, you're not eating 1,750 calories. If you're not calculating carbs and fats, I can guarantee you are way over that number.

Appetite and over eating isn’t currently an issue while on tirzepatide. Without it, I know it would be for sure. It’s definitely worth starting to track either way but on tirzepatide, it’s hard to eat at all depending on where I am at with the half-life of taking it. For the first 4 days, it’s a struggle to get anything down. It’s mostly protein shakes and a bit of fruit. Once it starts wearing off, I add in chicken and rice or steak and rice pre and post workouts. 6oz of meats and 1/2 cup of rice. That’s why I’ve really just tried making sure I get in enough protein.

Did you have any feedback on cardio in regard to effort and intensity? I understand it’s all caloric expenditure related but curious on everyone’s approach to cardio. Thanks.


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[SBG22]

That’s a really good point. I never thought about that. I’ve been on tirzepatide but I’m thinking about getting off of it. Im sure hunger control will be much more challenging at that point. How much do you target total for the day?


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I try to get a 10 minute walk in after 3 meals per day. If I want to drop some weight I’ll up the number of walks per day and go up to 15 minutes but not more than that or I’m starving. Fasted cardio also makes me super hungry.

 

[Meetketchup]

Appetite and over eating isn’t currently an issue while on tirzepatide. Without it, I know it would be for sure. It’s definitely worth starting to track either way but on tirzepatide, it’s hard to eat at all depending on where I am at with the half-life of taking it. For the first 4 days, it’s a struggle to get anything down. It’s mostly protein shakes and a bit of fruit. Once it starts wearing off, I add in chicken and rice or steak and rice pre and post workouts. 6oz of meats and 1/2 cup of rice. That’s why I’ve really just tried making sure I get in enough protein.

Did you have any feedback on cardio in regard to effort and intensity? I understand it’s all caloric expenditure related but curious on everyone’s approach to cardio. Thanks.


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The numbers aren't adding up. At 1,750 calories you would be in a deficit already. Doing as much cardio as you were doing would be leading to much more weight loss. Laws of thermodynamics. My point was it doesn't matter how much cardio you are doing if you aren't tracking your calories because you don't know what that number is. You don't, which is why you are eating more than you think. Not being a dick, trying to help because any and all cardio recommendations are mute until you know what you are eating so you can calculate the cardio. It's all math.

 

[Jaythebodysculpter]

The numbers aren't adding up. At 1,750 calories you would be in a deficit already. Doing as much cardio as you were doing would be leading to much more weight loss. Laws of thermodynamics. My point was it doesn't matter how much cardio you are doing if you aren't tracking your calories because you don't know what that number is. You don't, which is why you are eating more than you think. Not being a dick, trying to help because any and all cardio recommendations are mute until you know what you are eating so you can calculate the cardio. It's all math.

I didn’t think you were being a dick — I get the point and understand why you keep pushing the point. I don’t disagree I should track calories to lock. I went from 230 to 198 since September while getting muscular — I was pretty out of shape. So operating at maintenance calories over that 3 month period, you think I should have lost more weight than that from 10-30 minutes of walking after my workouts? My lean body mass is 141 which put my BMR is 1750. I get your point and you seem pretty knowledgeable in the forum overall so… much appreciated. Lock in macros or nothing else matters. Understood. I plan to lock them in during the new year and the plan I’m looking at eats more food than I have been and more consistently (6x/day) so I may drop the tirz when I do that.

Assuming macros are locked in. What time and intensity do you recommend for cardio? My concern was with intensity and that I cake walked cardio too much between 120-140 hr and should do some type of HIIT tabata once or twice a week or get my HE higher than what I have been.


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[1_of_1]

Err…what to stay? Caloric deficit is one thing. I am not arguing against it. With that said, not all calories are the same. I personally dislike the idea of a calorie, but that is a different conversation. You’re asking how to lose weight. Ketosis is something you should explore as an option. If you have never experienced it, you have nothing to lose (pun intended) to try it. See your results and report back. Secondly, eating more fat and protein will keep you from getting hungry as often as you do with carbs. Less insulin packing the cells full of glucose as well.

Anyway, lots of good advice can be found here and elsewhere. My advice to you is try some different things. Ketosis, caloric deficit, cardio short vs cardio long, different intensities….find what works, while also feeling well doing it.

Good luck brother!

 

[D3vilson]

Err…what to stay? Caloric deficit is one thing. I am not arguing against it. With that said, not all calories are the same. I personally dislike the idea of a calorie, but that is a different conversation. You’re asking how to lose weight. Ketosis is something you should explore as an option. If you have never experienced it, you have nothing to lose (pun intended) to try it. See your results and report back. Secondly, eating more fat and protein will keep you from getting hungry as often as you do with carbs. Less insulin packing the cells full of glucose as well.

Anyway, lots of good advice can be found here and elsewhere. My advice to you is try some different things. Ketosis, caloric deficit, cardio short vs cardio long, different intensities….find what works, while also feeling well doing it.

Good luck brother

All calories are the same. A calorie is a unit of energy.
All caloric sources are not the same.

Keto is a really expensive and inefficient way to turn your protein into glucose and decrease your performance. It's also a great way to decrease brain function. Glucose is our bodies primary fuel source.

You want your cells to have glucose to utilize.
Protein and fats do not trigger leptin carbs do.
All calories cause an insulin response. This is what happens with a healthy pancreas.

Keto is a good way to make blood work worse especially on gear. Not to methion there's even the increased risk of heart disease for those who arent. There's also evidence that it can stress kidneys which again is the absolute last thing you want especially running gear.
Kidney issues can lead to hypertension, heart attacks and stroke.

 

[1_of_1]

All calories are the same. A calorie is a unit of energy.
All caloric sources are not the same.

Keto is a really expensive and inefficient way to turn your protein into glucose and decrease your performance. It's also a great way to decrease brain function. Glucose is our bodies primary fuel source.

You want your cells to have glucose to utilize.
Protein and fats do not trigger leptin carbs do.
All calories cause an insulin response. This is what happens with a healthy pancreas.

Keto is a good way to make blood work worse especially on gear. Not to methion there's even the increased risk of heart disease for those who arent. There's also evidence that it can stress kidneys which again is the absolute last thing you want especially running gear.
Kidney issues can lead to hypertension, heart attacks and stroke.

I appreciate your reply. Thanks for sharing. I disagree with almost everything stated, but I respect your post.

OP, look into getting a CGM (Stelo) is a good start for those without Diabetes. Provide yourself with evidence of how your body will respond differently with carb, fat, and protein intake. You will learn quick that not all calories are the same. Your blood glucose and insulin level alone will explain it. Again, use the evidence you collect on yourself. Not anyone’s opinion (including mine). Empower yourself brother! Lots of food and health information that is considered known fact for years is under scrutiny, as we learn how corruption has impacted nutrition and health care studies and medical schools.

Trying a keto diet isn’t going to give you kidney failure or a heart attack in 30 days. Give it a shot, see how you feel, watch the CGM as you intake food, see what your weight does, how your brain functions. Common sense is your best weapon, along with self gathered evidence. Not my post or anyone elses!

God bless brother!

 

[Jaythebodysculpter]

I appreciate your reply. Thanks for sharing. I disagree with almost everything stated, but I respect your post.

OP, look into getting a CGM (Stelo) is a good start for those without Diabetes. Provide yourself with evidence of how your body will respond differently with carb, fat, and protein intake. You will learn quick that not all calories are the same. Your blood glucose and insulin level alone will explain it. Again, use the evidence you collect on yourself. Not anyone’s opinion (including mine). Empower yourself brother! Lots of food and health information that is considered known fact for years is under scrutiny, as we learn how corruption has impacted nutrition and health care studies and medical schools.

Trying a keto diet isn’t going to give you kidney failure or a heart attack in 30 days. Give it a shot, see how you feel, watch the CGM as you intake food, see what your weight does, how your brain functions. Common sense is your best weapon, along with self gathered evidence. Not my post or anyone elses!

God bless brother!

Thanks for taking the time to post. I’ve the last few years and a bunch of trial and error, I have found a nutrition routine that works for me and a plan for an upcoming 16 week shred. I’m not getting bad results right now and have been making good progress.

This post was intended to see what everyone’s approach to cardio was. Mainly what people do, for how long, and the intensity.


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