Cardio Questions

**chill9** · 31-01-2012 04:37 PM

Have you seen any muscle increase?

**onza120** · 31-01-2012 04:43 PM

yes definitely

**chill9** · 31-01-2012 04:44 PM

That's good, what about any weight increase?

**onza120** · 31-01-2012 04:50 PM

Yeah i was around 11 and Quarter when i started I'm now a tiny bit above 12, But i don't take protein supplements but i eat tuna after workouts and mix fat free milk+egg whites after a big workout. I follow the lean diet ezakly as is on the website, Except i don't have the lunch as turkey breast is too expensive and alot of hassle

**chill9** · 31-01-2012 04:58 PM

That's a good increase. Well done mate. As long as your getting a decent protein amount you don't have to worry about taking supplements. Though I disagree with a low fat diet. I follow a high fat high protein diet. What are the macros in your diet?

**onza120** · 31-01-2012 05:10 PM

Thanks, And i think I'm definitely getting enough protein, I do kinda hate cardio so i stick to low fat to make it less work i have to do on cardio to burn it off, And i don't know what macro's are, Im pretty sure i don't follow any :S

**chill9** · 31-01-2012 05:21 PM

If you have the same amount of calories but lower fat in your diet there would be no difference in how much work you have to do to burn it off! The low fat thing is a marketing ploy! Anybody on here will tell you that. Macros are a breakdown of the food groups you consume. So a 40/40/20 would mean 40% carbs 40% protein and 20% fat. Or your can work it out in grams. Like I take 1.2g of protein per lb of bodyweight which is 223g of protein a day, on training days i match that with carbs and make up the rest of the calories required with fats. On non training days I reduce carbs to 50g with the same amount of protein and then the rest with fats.

It really helps to be able to effectively measure where you need to change your diet.

**onza120** · 31-01-2012 05:37 PM

Haha, Well I'm so use to taking in pretty much no fat now, And i think i will have to measure all the Carbs Fat's and Proteins on a training day, Then adjust on a non training day, Seems like alot of work! It all pays off though.

**munch** · 31-01-2012 07:31 PM

Just type in what you have eaten all last week into something like myfitnesspal, and it will work it all out for you, and give you a good idea or your macros
Dan