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@psuLemon Maybe the definition of CICO has changed. Last I looked it didn't account for how diet affects BMR or how some people are genetically predisposed to obesity/excess fat storage. Also keto isn't as simple as CICO. Keto makes the claim of reducing the body's resistance to fat loss.
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Yes. Only way I can actually lose weight without feeling like I'm starving. First 3 weeks are painful, but after that it's great fo me. CICO is oversimplified. Our bodies are complex. Everybodies body reacts differently to different macronutrients. I know people who live on carbs/sugar and are slim and full of energy. If I…
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@QuikDogs I lift heavy things too. I firmly believe that the word "cardio" is spanish. The only reason I would ever run is if I'm being chased by a bear.
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@psuLemon Earlier you said that cardio does not inhibit/"rob" lifting gains. Every study I have read has concluded that it does. However, it has been several years since I looked into it (just now getting back into lifting). If you know of studies that support your opinion and can post links, I would love to read them.
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@psuLemon Mark is pretty good about backing up his articles with scientific studies. He did simplify volume there, but explains his opinion on total volume here: http://www.musclehack.com/total-volume-or-high-intensity-for-best-muscle-gains/ I agree that a 3x/week routine is far better and that a 5 day split is far from…
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@AnvilHead Mark only recomends HIIT for those who need greater fat loss. And I would definitely recommend HIIT over cardio for fat loss. HIIT as well as cardio can be done with strength training. The degree to which they affect gains depend on what activity is done and when. The OP stated that his goal was strength and…
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It appears that many people don't believe that cardio inhibits muscle growth. The science is explained in section 2: "Impact of Cardio on Muscle Gains" here: http://www.musclehack.com/why-cardio-sucks-you-dont-need-to-do-it/
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By "cardio kills gains", I meant that it prevents optimal gains. Lifting heavy "tears a muscle down", and the repair process is when muscle is gained. The more a muscle can rest during that repair window, the greater the gains. Mark McManus explains the "peak overcompensation point" here:…
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As far as cutting out cardio or not, it really depends on your goals. You said you wanted to gain lean mass and strength. Cardio is in opposition to that. You said you do weight training 5x/week. I assume you are hitting each muscle group hard 1x/week. After an intense lifting session on a muscle group, those muscles…
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When I lost weight on a keto diet 3 years ago, everytime I added nuts into my meal plan my weight loss stalled. Also, if you are measuring your quantities, switch to weighing them instead. And make sure you enter food into your log before you eat it because it's easy to forget something after it's gone. As far as your…
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I would suggest stopping the cardio. Cardio is a gains killer. The best thing to do to make muscles grow is to rest them sufficiently after lifting. If you must expend more energy to keep BF% down do HIIT instead.
