@Serge_A_Storms you’re welcome man, happy to clarify! At that time it was just 20min LISS after my weight workout. So, the majority of my prep was like this:
-Weights 5 days a week, and after each weight session, I did 20min LISS on the elliptical.
-1 weekly HIIT session of 8 intervals followed immediately by 20min LISS. Intervals were 30 seconds HIIT followed by 2min steady, repeat that 8 times.
At 4 weeks out of my first show, I added an additional 20min fasted LISS every morning. So, every morning before breakfast I’d do 20min on the incline treadmill in my basement, then workout in the afternoon and do another 20min LISS on the elliptical as usual.
After my first show I had 7 weeks until the second show. I followed the same method, keeping in 20min LISS every morning, and eventually had to bump it up until it got to 60min LISS every morning, still with 20min LISS after weights every day. There were a few days I also added a 45min walk outside in the middle of the day.
LOW for sure, especially since I was already at basement level calories and I was doing cardio before breakfast. I always wear a heart rate monitor on a prep to make sure LISS is in the zone of 110-130 BPM, I’d usually try to keep it around 120. Towards the end of the prep if my HR got too high on LISS I’d start feeling dizzy, so I really had to keep it slow and steady, just burning cals.
ASAP. When I was doing cardio at home on the incline treadmill, I’d go upstairs and make breakfast right away, so I’d wind up eating about 15min after cardio was done. Towards the end of the prep, the treadmill broke and I had to go to the gym. So, I’d wake up, drive to the gym for 60min fasted cardio then drive home. Once that started, I actually prepped my breakfast the night before so I could eat as soon as I got home. Overall if you’re doing cardio fasted in the AM, I’d recommend eating 10-15 minutes after you’re done.
Yes, I had to drop carbs and raise protein. For most of my prep, carbs were pretty moderate and I was able to eat about 180g per day until 4 weeks out, and protein was about 160g. I had to bump protein up to around 180, and carbs got low, first down to around 100g, then at the end down to 50g a day, with a 120g every 4th day. Once I did drop the carbs and added the morning cardio, the last bit of fat melted off pretty quick.
Good for you man, that’s awesome! Without knowing what exactly you’re doing, and have been doing, if you’re hovering in high single digits and want to break the wall, it’s going to be uncomfortable. 9-10% is pretty achievable without really inconveniencing yourself or feeling uncomfortable if you have the discipline. If you want to get to like 8% and below, you’re going to have to be willing to put yourself through the ringer a little bit. I wouldn’t make any significant adjustments right away, but dropping carbs, even if just on some days, adding some more LISS or another HIIT session or something might be warranted. If you can post what you’ve been doing to get this point, I’d be happy to give some suggestions on where to go from here. One thing I can say is if you’ve been able to get away with minimal cardio and are already lean, when/if you do add more, you should see solid results fairly quickly since your body isn’t used to the cardio, it should respond well.