I'm training to be toned and not "huge". So I'm training to build muscle for an endomorph, because I believe that's what I am. So I lift weights 4 days a week and I do cardio for 20 minutes 3 days a week. My weight lifting sessions consist of doing supersets with relatively heavy weights, keeping it short but intense. My cardio sessions are just as intense, which I manage to get my heart rate up 160 bpm (which is 80% of my max heart rate) before the 20 minutes are up.
I eat six meals a day and try to get in 3960 calories a day and I do so on a vegan diet. And, yes, I do try to get in the necessary carbs, proteins and fats.
So my main question is: if I do my cardio as I described it, as well as following the weight lifting and diet routines as I described, will I burn off my body fat and not decrease my muscle growth?
And before you answer, I really only want personal perspectives from other fitness enthusiasts. And not from people who are either gonna send me links to another fitness website. Or people who are going to contradict my beliefs. Thank you.
Answers & Comments
Verified answer
3960 calories are way tooooooo much despite proteins and vitamins you should decrease fats and carbs and have a limit of 2000 calories for a normal diet a day.
Even 2000 is quiet "high", but 3960 is just ridiculous, well if you swim or run more than 4 hours a day it may be ok but only then.
I lost 20kg in 6 months, with a 1500 calories limit give or take +500 some days.
Really hard to tell without more detail of your routine. I don't see why you would want do supersets 4 days a week, can be really hard on your body especially your CNS (central nervous system) Muscle growth occurs with variety
I would suggest a 3 day a week full body workout with 2 days of cardio (sprints mostly and intervals). Emphasizing squats, bench press, deadlifts and military press instead of isolation or direct arm work etc.
Disregarding the fact that the term "toned" is bullshit and somatotypes are junk science, you'll reach your goals. At almost 4000 calories a day, you are going to gain weight and mass.That is how the body works. It sounds like you are doing enough physical activity to make lean gains though, so keep at it.