Hello Sir,

It is important to understand that cardio is just one of the aspects or tools to get your body to lose body fat.
My pre-contest phases are following. I like to be ready well in advance before competition and cruise the last bit of the prep. Prep times may differ depending on my body composition.

In my first phase I cut all unnecessary foods (calories) -junk, snacks, cheats etc that you can afford to have off season but now it is time to strictly stick to macros. Then I would monitor my body composition alongside body weight. Body will usually start changing at this point.

Phase two, once I can see no changes in the mirror after phase one, I would add cardio while maintaining calories and heavy lifts.

Phase three I will start dropping calories (this will depend on your body type but more likely you would drop carbohydrates while increasing your protein intake) but the key thing, you must be in calorie deficit.

Now this would be a manipulation time where you would need to figure out how your body is reacting to your weekly cardio and calorie deficit, assess it by what you see in the mirror on a weekly basis.

One rule you must follow, you change only one thing at a time, do not drop callories and increase cardio, this will not workout the right way.

Another rule, less cardio you do in your prep, more likely most of your muscle mass will stay (especially if non enhanced) So your task is to get ripped while maintaining as high calories as possible and do min cardio.

Another rule, keep your weighs heavy (especially if non enhanced). This way you let your body know that it will need all them muscles as you gonna be lifting heavy weights.

Another tip is monitor your weekly progress by taking pictures and comparing them on your computer on a weekly basis.

Now, there is nothing wrong with your cardio plan Sir but don't forget, that's just on of the tools that you are going to use to get rid of body fat and not necessarily the most important one.

Hope this helps Sir.

Regards

I'd keep it simple, 4x weight training per week and 4x 35-45min cardio.

I think your plan doesn't give u better results rather muscle loss cause it's just too much in my opinion.

I have a headache looking at this.... overkill

Why all the cardio? Why not just be "body positive"?

I dont know much about cutting, but I do know that much cardio looks awful boring. Do you have weight training mixed in somewhere?
And do you need to be anywhere besides the gym? I enjoy my time there too but it seems like you are never going to leave. Lol

Overkill? Weight training has far more health benefits overall than cardiovascular training. If I had to choose which one to prioritize for health and fitness, no way would I choose the cardio. I seem to be saying this a lot lately, but weight training is the cake, cardio is the icing. I need to come up with a new template

x is the Sprite, y is the codeine?

Future might like it; no good here.

x is the Chuck D, y is the Flava Flav?

Nah. Awkward.

x is the Bruce, y is the E Street Band?

That’s a slap in the face to the very talented E Street Band. I’ll think of something.

x is the Brock Landers, y is the Chest Rockell.

Boom. Cardio is like Chest Rockwell. Just a co-star, not a big bright shining star like Dirk.

Good lord, I don't think I even did that much cardio when prepping for a show. Probably overdoing it with the cardio. Timing of the types of cardio you do has a bigger impact on body composition than most people realize. Not sure how you have all this cardio structured around your lifting.You have to structure your cardio and type of cardio around your workouts or you could be burning up just as much muscle and not the fat that you are trying to target.

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