how much cardio should i be doing 11 weeks out?

[W8's]

Thanks.

[W8's]

hmmm thought about that......

i guess the answer would be as much as i think i need too to get lean.

i am worried i am not gonna be lean enough come show time. i am gonna get my b\f tested this weekend and will let you know the results.

[DREXX]

1 hour 6 times per week

Don't do it on leg day and split it up 2 x 30 min!

If it's not hard it's not worth doing...

[gopro]

Hi W8's.You sort of answered your own question to an extent.I usually start my contest prep about 12 weeks out when I have done my job in the offseason and stayed relatively lean.The amount of cardio I do depends on how lean I am at the time.So,as you said,do a bodyfat check to see where you are at.I generally opt for shorter,more intense cardio sessions 6 days per week,not leg day like our friend Drexx mentioned.20 minutes on an empty stomach in the morning and another 20 after the weights in the afternoon.Of course I am open to adjustments as the weeks go by depending on how my body is reacting.Let us know what your bf% came out to be.

symmetry over size

[W8's]

cool. I will do that guys. i am currently doing, 20 mins 4 times a week. I get lean really fast when i add cardio and can see the lbs droping already, but i will tell you after this weekend so i have an idea of what i need to do.

[W8's]

ok got it done .

193
10.8 % b\f

check out my post on the main board to see the rest.

the good and the bad.


cardio's out for a few weeks

[gopro]

Ok W8s...you completed your assignment.Your in a pretty good place,especially if you lean out quickly.I believe in a progressive system when getting ready 4 a show.What I mean by this is that each week an adjustment should be made in diet/cardio to keep the fat coming off.The changes don't have to be big....maybe adding 5 minutes of cardio to each session and dropping 25 grams of carbs from your daily intake.The important thing you must do is moniter yourself mostly IN THE MIRROR to make sure the peaking process is coming about on time.You will get better at this with experience.Just remember,its better to be ahead of the game than behind /infopop/emoticons/icon_wink.gif

symmetry over size

[W8's]

thanks gopro. i am making a small change this week
i am slowly uping cardio too. unfortunatley with my messed up ankle. i am pretty limited to rowing machines for it.
i am still really really hoping to compete if this injury heals fast.
BTW those oatmeal eggwhite pancakes are slammin bro.