I' currently at 175 lbs 11.2% BF. I want to achieve 7-8% bf. I'm eating around 2200 calories a day and alternate HIIT and lifting days throughout the week with one rest day. I'm plateaued right now and I know I need to change something but I'm not sure in which direction to go!
Do I cut calories and do more cardio or should I start lifting more?
Cut calories or weight train?
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Re: Cut calories or weight train?
Try taking about 10g of Carbs out of each meal and replacing the calories with a ratio of 50% protein and 50% fat for the calories.
This allows for a maintenance of calories, but reduce any potential fat storage from converted Carbs, but the added Protein should hopefully allow you to boost muscle growth potential and as 1lb of extra muscle burns an added 45-50 calories a day, that would also be beneficial for fat burning.
Especially as Taurine is said to help burn fat and one of the other Aminos, (I forget which), is used in the body to create Carnitine as a byproduct, a substance also connected with fat burning.
This allows for a maintenance of calories, but reduce any potential fat storage from converted Carbs, but the added Protein should hopefully allow you to boost muscle growth potential and as 1lb of extra muscle burns an added 45-50 calories a day, that would also be beneficial for fat burning.
Especially as Taurine is said to help burn fat and one of the other Aminos, (I forget which), is used in the body to create Carnitine as a byproduct, a substance also connected with fat burning.
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ultimatehlth
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Re: Cut calories or weight train?
In addition to the excellent advice you already received, you might want to shake up your workouts. Try full body workouts, with compound movements done in a circuit style and high intensity. Change out different movements for each body part regularly so that at least 20% of your workout changes each week, this will take advantage of you body's adaptive response capacity. Sameness is the enemy.
Best,
Best,
Last edited by ultimatehlth on Fri Apr 25, 2014 4:45 pm, edited 1 time in total.
Re: Cut calories or weight train?
I agree with the above comment. You should focus on full body routines with compound movements in circuits with higher intensity. I wouldn't cut back calorie intake if I were you. I wouldn't lift heavier either because you will only get bigger and you want to lose fat. With the full body circuits you work on both cardio and strength.