IMO cardio is good for your heart health and that’s it. Did u know that 30min of LISS is equal to a slice of white bread? Just don’t eat the bread! Now HITT on the other hand can do a bit more than that because it will keep your heart rate elevated much longer than the workout and increase metabolism I believe. Only time I do fasted LISS cardio is with hgh. Helps increase the usage of your bodyfat for energy during the cardio.
As far as loading bodyfat and building muscle at the same time. it’s impossible unless you’re new to training. Or with a lot drugs. Even then it’s more realistic to increase mass while keeping BF the same. But who wants to do that? Gains will be slower and trickier because you will have to tweak your calories just right to be in a slight surplus. But you could easily dip below maintenance if not careful and not gain anything. So most intermediate and advanced lifters will either bulk or cutt. It’s a lot easier to maintain a surplus or deficit and make adjustments when BF start’s accumulating too fast on a bulk or too fast on a cut (and losing muscle). From my understanding you shouldn’t lose more than 1.5lb a week on a cut or u will start losing too much muscle. 1lb ideally if u have the time. If not enhanced that is. Drugs always change things.
Imo a calorie is a calorie only if eating the same foods. You eat less of what you were eating then yes you will lose weight. However, if you go from say a carnivore diet at say 4000 calories a day and switch to a carb rich diet of say 3000 calories you may find yourself not losing any weight. Right
@gunslinger! Your maintenance calories depend on what foods you are eating and u will need to figure that out as U experiment with different diet strategies.