How much cardio is to be done?

Hi there fellas.

Sorry if this has been asked before but I could not find a definitive answer.

I am trying to lower my body fat percentage while trying to keep as much muscle as possiable (cutting )

I am just confused now at how much cardio I should be doing?

I started out on the treadmill on a high incline at a brisk walk going 6 days for 40 min a week.

My brofessor quickly shot me down telling me thats way too much and that I should only be doing cardio twice a week.

I listened to his advice but cant help but think that its too little cardio per week :huh:

My stats

22 years old
weigh: 76kg
178cm: tall
bf%: not sure but guessing 18%

I hit weights 6 days a week.

So bottom line is how many days a week should I hit cadrio and for how many minutes ?

Thanks for your help in advance.

Calories.... does that ring a bell

eating around 2300 calories a day.

Bud, relook at your complete plan. Something is not making sense.

You hit weights, eat only 2300 calories and are not suppose to cardio ? But you want to loose fat while maintaining muscle. Are you on cycle ?

Thanks Oupar I will relook my diet and get back to you guys for some crit.

No I am not on cycle.

Adding a treadmill incline session 10 - 15 minutes AFTER your weightlifting session can only benefit your goals.

If you were lean sub 10% BF and wanted to bulk, then i would say "no cardio" for 4 weeks and eat quality foods like a motherplucker.

Aggree with Oupa 100% on that one. Hit a cardio session after each weight training session. Your muscle clycogen stores read energy stores wil be depleted so your body wil be forced to tap into it's fat stores for energy. I had the same goal as you a few month back and Pyro and Oupa gave me a lot of advice that I took and things just started hapening. I suggest posting your diet or eating plan. I posted mine and Pyro and Oupa pointed out immediately I was depending on protein shakes too much and should rather add more proetein from whole food sources.

Thanks very much guys.

So you say that cardio after every weights session is better than cardio early morning?

It works better for me, but let's face it your carrying very little muscle for your hight! your LbM is about 60 at nearly 1.8m so Fasted may work better for you.
I'd worry about getting yourself lean first and then start to build your physique, I don't mean to sound like a cock I just say it like it is.

Thanks Rhino.

Yea I defiantly not carrying around much muscle as you said...but I would like to get down to a reasonable body fat percentage then build from there.

In that case if you train in the evenings or afternoon add in fasted cardio first thing. Wake up take 200mg of caffien and do just 15min for starts on none train days and 15min post on training days like the guys said. Keep cals how they are for now and see how things go over 2 weeks.
Weigh yourself every morning naked after your Dump and write it down to track progress.
Post your diet lets see if it needs help .

Rhino you have got me thinking now :dry:

You are right about not having much muscle to start off with and if I cut right down I'm going to look like a skinny drowned rat.

Do you think it would be better if I did a lean bulk first, gained some muscle and then shred?

Should I post some pictures up for you guys to estimate what my bf% is?

Then you can inform me as to whether to lean bulk or cut.

Upload photos but block out your face please.

Here are the two pics that I managed to get.

if you need more or better ones please let me know.

You already look like a skinny drowned rat bud :lol: just kidding. I'd cut down to at least 12% first. With dedication you could do that in just over a month and then do a lean bulk.
You don't want to be worried about picking up fat on cycle and the last thing you want is to be weary of eating while trying to gain. plus you dont want to cut post cycle because you'll loose all your gains and be back to square 1.

So stick to your original plan and loose the Boep first so that your in the rite place to cycle and have a solid grasp of your cal requirements .

Cool...thanks Rhino I will continue to cut.

Will do early morning cardio on non training days and then cardio after weights.