Can I get to sub 10% bodyfat with this diet?

[Ciel]

Forget about heart rate.

Calories used = Work Done = Force*Distance.

This means that you can circuit train all you want and lift 50kg bench press for 15 reps or whatever.

Lets assume the bar travels 1 metre in a typical bench press.

Force*Distance says that 50*(1*15)=750

Or you're benching 100 for just 8 reps.

100*(1*8)=800.

So as you can see, you'll actually burn more lifting the heavier weight, with the added effect of actual strength development.

Cardio is only useful for people who want to be runners.

High reps low weight is only useful for people who want to be rock climbers or something else requiring high muscle endurance.

But in terms of fat burn, all you're doing is wasting your time doing something thats not as good as something else just because it feels different.

 

[Bible_Belt]

As I always say on the h&f forum, if we are talking about how to be a body builder, then don't listen to me...but have you seen the HP phone commercial with Manny Pacquiao? "I run ten miles every morning," he says. Boxers, mma fighters, wrestlers, and competitive grapplers all run. They also all tend to have low body fat; unless you're a heavyweight, being overweight is a big disadvantage. Most of the mma fighters I know are not especially concerned about diet, and all of them are in the single digits for body fat. They don't have to worry about diet because they train like crazy, including running.

 

[Alle_Gory]

Calories used = Work Done = Force*Distance.

This means that you can circuit train all you want and lift 50kg bench press for 15 reps or whatever.

Lets assume the bar travels 1 metre in a typical bench press.

Force*Distance says that 50*(1*15)=750

Or you're benching 100 for just 8 reps.

100*(1*8)=800.

So why do we care about tempo?

 

[DarkShade]

I can agree on the cardio part -- since May I've been working out and in the early parts I was only lifting, no running. What was happening was I wasn't losing a pound, yes I was gaining strength and muscle mass but the waistline was the same for weeks. I still had a bit of a gut and I was getting kind of frustrated. Beginning mid-late June I started cardio, normally a mile on the treadmill, I'm already down 15 pounds (probably mostly water weight, but it's significant) In fact I managed to get a girl's number today while at the gym.

If you want low body %, a balance of cardio and lifting is necessary.

 

[Ciel]

Most of the mma fighters I know are not especially concerned about diet, and all of them are in the single digits for body fat. They don't have to worry about diet because they train like crazy, including running.

They run a lot because how the hell are you gonna survive a 3 minute round if you run out of breath in the first 30 seconds?

And lol if you think they don't diet down. How do you think they expect to make weight then?

What was happening was I wasn't losing a pound

I'm sorry to say, but this just means your diet wasn't cutting it right. Or you have a ****ty lifting routine that involves extreme amounts of unnecessary arm isolation and low amounts of compound work.

So why do we care about tempo?

wat?

 

[DarkShade]

Diet was pristine I'm afraid. Large amounts of protein, cut carbs and fats with whole foods like tuna and oats.

 

[Bible_Belt]

And lol if you think they don't diet down. How do you think they expect to make weight then?

Fighters make weight by cutting water weight. Their low body fat comes from the intense cardio of training and also running. The guys I know eat a lot of McDonald's, because it's cheap, they're broke, and McChickens are yummy.

 

[Ciel]

Fighters make weight by cutting water weight. Their low body fat comes from the intense cardio of training and also running. The guys I know eat a lot of McDonald's, because it's cheap, they're broke, and McChickens are yummy.

I do competitive weightlifting. We have weightclasses too, and have to cut down both water weight and bodyfat as well.

Only difference is, as a weightlifter, I'm actually specifically not allowed to do cardio, due to how detrimental it can be to my strength gain.

So because of this, we must find other ways. And I've had no problem whatsoever cutting with diet alone. I use my rest days for rest, and my lifting days for lifting, and that is it.

 

[Bible_Belt]

I don't dispute that the no-cardio/all diet method can work, but man that sounds miserable. It seems like your metabolism would drop without cardio and it would get harder and harder to cut the last of the fat. But good for you if you have that much discipline.

 

[Ciel]

Nah to be honest, cutting is actually a much enjoyable process for me than bulking will ever be.

300% less toilet trips.

Anyway I'm just saying that whilst cardio can help, yes, it will be very detrimental to your lifting/strength to do so on a cut.

 

[Ciel]

double post