How much Cardio

peterk19

I’ve recently cut my cardio as I’ve injured my ankle and have replaced it with lifting weights now I’ve noticed I’ve started to grow a spare tyre on my waist as I’ve gone from doing 3 sessions of boxing training and 1 or 2 session of Maui Thai a week to a very small amount of cardio after my weights training which I’m doing for about an hour and a half 4/5 times a week so what’s peoples idea of a reasonable amount of cardio to do each day alongside my weight training,

I weigh between 12.5 and 13 stone
Height 5’11”

My Diet is (Which I keep very regular and usually have 1 cheat meal a week)
Breakfast: 10am
Bowl of cereal (Porridge, or Fruit and Fibre Low fat Milk) with Flaxseed added to it
3x Flaxseed oil Capsules
Protein shake

Lunch: 1 pm
Usually Small salad bowl with Boiled Chicken Breast Cheddar Cheese and Egg mayo
Once a week it would be a Chicken Pasta dish
And Protein Shake
Also I try to have 2-3 pieces of various fruit during the day

Training:
Creatine in glucose water during training
Protein Shake After

Dinner: 9.30pm
Protein Pasta with Boiled chicken and a carbonara or Tomato Based sauce
Or
Steak and 2 medium sized potatoes worth of mashed Potatoes
With a Protein Shake, Glutamine and 3 Flaxseed oil Capsules

Thanks in advance for the any Advice,
Also my goals at the moment are to increase muscle mass and cut body fat
Cheers
Pete

vasch_ro

whats the flaxseed for ?

peterk19

vasch_ro wrote:

whats the flaxseed for ?

Take a look Here Also i cant take Essential fish oils as they repeat on me even the capsules tend to do it so i was recomended flaxseed oil and it works a charm
Pete

Dragan

Hey dude, boxing and Thai are hugely calorie costing and as you know yourself, very intensive!!! As such, you just need to drop your calories on a daily basis and you should be fine ( by about 10% or so ), i'm unsure as to what sort of cardio you can do from your post, so if you want to let me know i'll see what i can advise!!! For most people 3 to 4 sessions of about 30 to 40 mins are good though, keeping the intensity at a medium.

peterk19

Dragan wrote:

Hey dude, boxing and Thai are hugely calorie costing and as you know yourself, very intensive!!! As such, you just need to drop your calories on a daily basis and you should be fine ( by about 10% or so ), i'm unsure as to what sort of cardio you can do from your post, so if you want to let me know i'll see what i can advise!!! For most people 3 to 4 sessions of about 30 to 40 mins are good though, keeping the intensity at a medium.

well being an office monkey i dont get too much exerise during the day and i dont want to do any cardio thats gonna cause any more damage to my ankle, whats wrong with it is it tends to twist when i put repeated shock on it eg, playiong footbal or skipping, the ligaments are damaged ive been doing exercises to strengthen the muscles so i can go back to Boxing in a few months i might do cycling and the rowing machine to my workout each nite my main problem with that type of cardio is i get bored not moving,

also anychanges to my diet is greatly appreciated
Pete

Dragan

to be honest dude, your diet looks pretty solid, so my advice would just be to drop the portions a little, go low fat on any sauces that you do have and do the cardio you can.

I know what you mean about it being boring, i do conditioning circuits on Saturdays involving various things like bag work, skipping, jumps, medicine ball work etc.

It's my favourite cardio sesssion.

peterk19

Yea i might start doing the bag work a few times a week just tape up my ankle and hope for the best actually i might buy a medicine ball and start throwing in 10 clap press-ups between sets on the free weights too
thanks for the advice
Pete

Dragan

peterk19 wrote:

Yea i might start doing the bag work a few times a week just tape up my ankle and hope for the best actually i might buy a medicine ball and start throwing in 10 clap press-ups between sets on the free weights too
thanks for the advice
Pete

Hey dude, you could just do static bag and pad work, it's a pain becuase you can't work on your foot work but it will keep your striking pretty sharp as well.