I lift 4 times a week as well trying to cut some more working on the deficit goal is 2,300 cals a day. Is this adequate for cardio?

Steps isn't a good measure of cardio. Get yoru heart rate elevated for 20 minutes a day and you are good as far as keeping your heart and lungs healthy.

If you are looking to cardio to cut then you are wasting your time. Lift more. A moderate 10 minute lifting session burns more calories than a 30 minute jog.

I walk a few miles every day though isn't walking still considered cardio?

Yes, but if you are looking to increase caloric output in order to cut down on BF then it isn't the best option.

Reduce calories and increase caloric output via resistance training will work much faster and efficiently.

Anyone read any credible information related to the age when max presses might become more risk than reward? Obviously, max presses are fine in your 20s. I assume max presses would be a bad idea in your 90s. So where is the line more or less where potential risk starts to outweigh potential gain? 50-something? 60-something?

Basically, starting to wonder how much longer I can play around with programs like the "Russian Bench" program and/ or the 5.3.1 program.

EDIT: Just to be clear, I plan to do resistance training forever. Just wondering if/ when I should modify the programs to less weight, more reps.

Most of your training should max at 80-85% of your max. Doesn't matter the age.

No reason to max out on a regular basis at any age. The younger you are the more you can get away with it but it still isn't the best thing to do.

I’ve got about 15lbs of winter fluff I need to lose but I’m the least motivated I’ve ever been to lose it. I’m filling out shirts nicely and people have said I look bigger but that muffin top be present with that shirt off! ROFL

I've dropped 30 lbs since Christmas, but the little bands of fat on my lower chest/armpits and lower back are being bitches. Abs are coming out and legs are pretty ripped, but it all looks goofy because of those stubborn areas.

Curious what calories and foods you eat every day? How low do you run your carbs?

You burn 300 calories lifting for 10 minutes? I don't think so.

I lost 100 pounds after my surgery 4 years ago. I gained about 20 back over the past 18 months or so. However, in the past month I've been losing again slowly. I'm down 20 from 6 months ago which means I'm back to the original 100 pounds I lost.

I'm not doing anything different either, so it's kind of weird.

Calories are pretty low now. I'm at 1800 calories. 200g of pro. The carbs and fats are interchangable as long as it fits into my macros. I don't go too low on either, and I avoid sugar of course.


Every day foods are grilled chicken, eye of round steaks, 90/10 ground beef, egg whites, oatmeal, jasmine rice, black beans, diet cokes, and sugar free jello.. I'll mix in other random things that fit in under the daily caloric total, as long as I met my protein goal. Sometimes I'll throw in a protein shake, but I prefer to eat my calories on a cut to stay full.

How spread out are your 200g of protein? Your body can really only process 30g or so at a time so you need to spread out your servings to get the full effect.

i eat like 6 times a day

Perfect.

I'm not a workout warrior or health nut by any means - many, many CP'ers have more experience there than I do.

But I do follow a specific nutrition schedule that was prescribed by a weight loss surgeon so I have experience there.