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Miscers that Lift AND do Some Cardio
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12-06-2022, 04:35 PM
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#1
- jumpman023
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- jumpman023
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Miscers that Lift AND do Some Cardio
Mind posting your routine? I don't want to be a jogcel, but I do want to start incorporating some more cardio into my life. I know people claim that getting lean is just diet, but I personally haven't found I'm able to remain lean unless I do cardio. Plus, I just feel way better when I do a mix of lifting and cardio vs just lifting 5x a week. My joints, mood, etc. are all elevated.
I want to run a program that still focuses on strength training, but allows me time to do some cardio on off days. PPL 2x a week is what I have been running, and I have made great gains, but don't think my body likes lifting 6x a week with heavy compounds and only eating 1800 calories (yes, I'm a manlet and that's the limit for me in order to cut according to myfitnesspal).
Any advice? Thinking either ULU/LUL or full body is the way to go, but have no idea how to design those.
I want to run a program that still focuses on strength training, but allows me time to do some cardio on off days. PPL 2x a week is what I have been running, and I have made great gains, but don't think my body likes lifting 6x a week with heavy compounds and only eating 1800 calories (yes, I'm a manlet and that's the limit for me in order to cut according to myfitnesspal).
Any advice? Thinking either ULU/LUL or full body is the way to go, but have no idea how to design those.
12-06-2022, 04:40 PM
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#2
- DuracellBunny
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- DuracellBunny
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The type of cardio matters. Running messes with your recovery the most and swimming messes with it the least.
You will just have to experiment.
You will just have to experiment.
Screw nature; my body will do what I DAMN WELL tell it to do!
The only dangerous thing about an exercise is the person doing it.
They had the technology to rebuild me. They made me better, stronger, faster......
12-06-2022, 04:41 PM
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#3
I usually run 30-40mi/wk over 5-6 days of running and do a PPL routine in the gym. 3 days/wk. This usually means skimping out on strength gains. I prefer running over lifting so sacrificing overall strength is part of the game if you go this route.
I've been bulking the last 3 months or so, and been running like 10-15 miles/wk over 2-3 days and going to gym 4-5 times per week. Same PPL routine, but I throw in another day or 2 that is kind of like a whatever I want to do day. Usually a legs day + push
My advice is to hit legs on cardio day. It will suck the first time or two the day after, but then you get used to it and you give your legs time to rest.
I've been bulking the last 3 months or so, and been running like 10-15 miles/wk over 2-3 days and going to gym 4-5 times per week. Same PPL routine, but I throw in another day or 2 that is kind of like a whatever I want to do day. Usually a legs day + push
My advice is to hit legs on cardio day. It will suck the first time or two the day after, but then you get used to it and you give your legs time to rest.
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12-06-2022, 04:42 PM
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#4
12-06-2022, 04:45 PM
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#5
- DumpsterFire
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- DumpsterFire
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My routine changes quite often but currently I'm running 5 miles 3x a week while doing a PPL 1x a week
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12-06-2022, 04:47 PM
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#6
- Jestbrah
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- Jestbrah
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your metabolism is probably in need of fixing if you are eating 1800 calories, lifting 6 days a week and not losing fat. This is why people need to STOP focusing on CICO and focus on recomp and actually understanding it is more complicated than just "oh I want to lose fat so im going to treat it as a simple math problem of CICO"
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12-06-2022, 04:50 PM
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#7
- SoutheastBeast1
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Run 20 minutes then incline walk another 5 minutes first thing in the morning anywhere between 3-5x/week. Used to do abs afterward but have been slacking on that hard lately and just skipping the abs entirely.
Lift in the afternoon or evening 5-6x/week
Lift in the afternoon or evening 5-6x/week
"One day I won't be able to lift any more. Not I won't want to lift. I mean physically unable. That day could be decades from now or it could be tomorrow. All I know is that's the day I'll wish I could lift more than ever. The day I'd give anything for one more workout, one more set, or one more cardio session. So go hard and enjoy every workout, every set, every rep. Because one day you will wake up and you will never get it back."
-SoutheastBeast1
12-06-2022, 04:51 PM
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#8
- jumpman023
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- jumpman023
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Originally Posted By Jestbrah⏩
1. I never said I'm not losing fat on 1800. I'm saying that if I lift only, I can't lose fat unless I eat only 1800 calories (i.e. I have to eat very little to lose fat). If I lift and mix in 30ish minutes of cardio 3x a week, even if it's walking on an incline, I am still able to burn fat and keep a reasonable weight while eating a reasonably high amount (i.e. I don't have to starve myself)your metabolism is probably in need of fixing if you are eating 1800 calories, lifting 6 days a week and not losing fat. This is why people need to STOP focusing on CICO and focus on recomp and actually understanding it is more complicated than just "oh I want to lose fat so im going to treat it as a simple math problem of CICO"
2. I'm only 5'7 and 155 lbs, so my caloric requirements are a lot, lot less than most people, but I agree that even for me, 1800 is a miserable cut.
12-06-2022, 04:53 PM
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#9
- gorex
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- gorex
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Good job op, cardio is hugely important and most miscers don’t appreciate its merit
AFAIK Currently train 6 times a week 50/50
Mon, Wed, Friday
lifting (hypertrophy)
+
Tue, Thur, Sat
Zone two cardio for 60-90minutes at time (ded srs), usually on a bike.
I’m ripped, but I’m also not cutting calories so may be overkill if you cut
20-30 minutes etc is probably a waist of time
And is not even close to the optimum of reaping the full benefits of cardio.
AFAIK Currently train 6 times a week 50/50
Mon, Wed, Friday
lifting (hypertrophy)
+
Tue, Thur, Sat
Zone two cardio for 60-90minutes at time (ded srs), usually on a bike.
I’m ripped, but I’m also not cutting calories so may be overkill if you cut
20-30 minutes etc is probably a waist of time
And is not even close to the optimum of reaping the full benefits of cardio.
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* 500 Deadlift, 405 ATG Squat, 335 Bench, 200 OH Press
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12-06-2022, 04:54 PM
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#10
- SamIAm1892
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- SamIAm1892
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Lift, eat & some hiit style fuking.
12-06-2022, 04:55 PM
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#11
- jumpman023
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- jumpman023
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Originally Posted By gorex⏩
Thanks! What is your lifting routine on those days you lift?Good job op, cardio is hugely important and most miscers don’t appreciate its merit
AFAIK Currently train 6 times a week 50/50
Mon, Wed, Friday
lifting (hypertrophy)
+
Tue, Thur, Sat
Zone two cardio for 60-90minutes at time (ded srs), usually on a bike.
20-30 minutes etc is probably a waist of time
And is not even close to the optimum of reaping the full benefits of cardio.
AFAIK Currently train 6 times a week 50/50
Mon, Wed, Friday
lifting (hypertrophy)
+
Tue, Thur, Sat
Zone two cardio for 60-90minutes at time (ded srs), usually on a bike.
20-30 minutes etc is probably a waist of time
And is not even close to the optimum of reaping the full benefits of cardio.
12-06-2022, 04:57 PM
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#12
12-06-2022, 05:02 PM
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#13
- Jestbrah
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- Jestbrah
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Originally Posted By jumpman023⏩
cool then since you already have the answers i guess you don't need any help1. I never said I'm not losing fat on 1800. I'm saying that if I lift only, I can't lose fat unless I eat only 1800 calories (i.e. I have to eat very little to lose fat). If I lift and mix in 30ish minutes of cardio 3x a week, even if it's walking on an incline, I am still able to burn fat and keep a reasonable weight while eating a reasonably high amount (i.e. I don't have to starve myself)
2. I'm only 5'7 and 155 lbs, so my caloric requirements are a lot, lot less than most people, but I agree that even for me, 1800 is a miserable cut.
2. I'm only 5'7 and 155 lbs, so my caloric requirements are a lot, lot less than most people, but I agree that even for me, 1800 is a miserable cut.
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12-06-2022, 05:07 PM
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#14
- jumpman023
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- jumpman023
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Originally Posted By Jestbrah⏩
Lol why you so mad dude? But yeah, if misinterpreting what I wrote and saying something irrelevant is help, then I agree I don't need anycool then since you already have the answers i guess you don't need any help
12-06-2022, 05:09 PM
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#15
- Jestbrah
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- Jestbrah
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Originally Posted By jumpman023⏩
Lol why you so mad dude? But yeah, if misinterpreting what I wrote and saying something irrelevant is help, then I agree I don't need any
Originally Posted By jumpman023⏩
not misinterpreting nuthin my dude(yes, I'm a manlet and that's the limit for me in order to cut according to myfitnesspal).
.
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12-06-2022, 05:28 PM
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#16
15+ minutes of running or biking per day. Occasional 45+. I usually add a hard section of hill sprint or two, minutes at 'race pace' or similar. Waking up the muscles used for max
I do shoulder exercises regularly, lateral raises and rear delt extensions.
Core, and other muscle groups only when I get around to it. Probably core more regularly to stay healthy
I do shoulder exercises regularly, lateral raises and rear delt extensions.
Core, and other muscle groups only when I get around to it. Probably core more regularly to stay healthy
12-09-2022, 09:23 PM
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#17
- gorex
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- gorex
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Originally Posted By jumpman023⏩
It depends on the periodization phase. Right now, I’m doing a 5 week higher volume cycle of moderate to low weight and high reps 10x10 or 8x10 type of routine with compound/weightlifting type liftsThanks! What is your lifting routine on those days you lift?
* Smolov ATG Front and Back-Squat Survivor Crew
* 500 Deadlift, 405 ATG Squat, 335 Bench, 200 OH Press
* Muay Thai crew
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12-09-2022, 09:36 PM
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#18
i just lift twice a week now and gains are good. no lower body work except for bodyweight squats during martial arts practice, which i do 2-3x a week, for 2 hours each time
i try to hit 10k-15k steps a day, but if i run out of time during the day i try to get at least 8k steps. walking is easy and good for you and i think it helps blunt my appetite. can also listen to audiobook. see video below:
moderate/high intensity cardio affects my recovery and increases appetite so i try not to do it if i dont have to (which is during martial arts)
i try to hit 10k-15k steps a day, but if i run out of time during the day i try to get at least 8k steps. walking is easy and good for you and i think it helps blunt my appetite. can also listen to audiobook. see video below:
moderate/high intensity cardio affects my recovery and increases appetite so i try not to do it if i dont have to (which is during martial arts)
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