im doing a ton of cardio after my lifts to reach my goals. bad or not?

[roadtoltn]

im 17 and still growing, my growth plates are open… got them scanned. I lift very often and have a top 1% natural physique. however a little more lean muscle and maybe 1-2% less bf% would help me out a lot.

so, ive been lifting, and then hitting cardio so i can keep a high caloric diet with nutrient dense, whole raw foods and staying in a 500 deficit.

its easy to keep since i fast until 1pm or so when i have my first meal (preworkout) but i feel my lifting is taking a toll because i do so much cardio. should i keep it how i am so i can keep my hormones in check or should i change up my diet that could lead to some deficiencies to reach my physical goals quicker?

 

[roadtoltn]

this is my heavy cardio session i did today (101 mins 1,372 calories)

this is usually what i do after my lifts.

I also play soccer or do kickboxing in the morning fasted for fun / i play varsity soccer so i kinda have to practice

 

[roadtoltn]

( I dont always do the stairmaster but i usually burn anywhere between 700-2000 calories a session after my lifts)

 

[forg123]

The amount of exercise you do barely influences the amount of calories you burn per day. So the supposed amount of calories you burn on the Stairmaster or whatever else is probably completely wrong. The best way to lose fat is to be in a calorie deficit.

The Exercise Paradox

Studies of how the human engine burns calories help to explain why physical activity does little to control weight—and how our species acquired some of its most distinctive traits

www.scientificamerican.com

Colloquy Podcast: Why Exercising More May Not Help You Lose Weight | The Harvard Kenneth C. Griffin Graduate School of Arts and Sciences

Wondering why the pounds you packed on during the pandemic won't go away no matter how hard you work out? Evolutionary anthropologist Herman Pontzer, PhD '06, says the problem is how we understand the relationship between weight and exercise.

gsas.harvard.edu

Herman Pontzer explains where our calories really go, and what studying humanity’s past can teach us about staying healthy today | DUPRI

dupri.duke.edu

(Kurzgesagt is evil but this video gets the point across)