Running in the morning

[dan476]

I do my cardio first thing in the morning after I wake up. My goal is to lose about 25lbs. My question is how many calories on average I should be burning first thing in the morning while doing cardio?

Thanks

[Hot-Rox]

You will find that cardio and diet go hand in hand. If your intention is reduce your body fat% it makes sense to do cardio first thing in the morning on an empty stomach. Working out at 65% to 70% of the MHR for 45 minutes to an hour will yield excellent results (provided your diet is clean). Check out the diet form. There are a number of great cutting threads.

[Hypertrophy]

General Rule: At an "aerobic pace" you'll burn about 10kcal/minute.

[SwoleCat]

Running is usually too intense to be an activity indicative of lipolysis.

~SC~

[dan476]

Swole you saying I shouldn't be running? i usually run at 5mph. Should i go down to 4 or 4.5 with incline?

[ONaMission]

I'm guessing you have to play with it and see at what speed your MHR stays at 65%, and incline a bit.

[web03]

i prefer using an elyptical machine or bike that tells you what your heart rate is. Then you can set it to what you want your rate to be at and the level increases or decreases to keep your heart rate in the selected range.


web

[dan476]

This question is a bit off topic but I don't want to start a new thread so I will ask here. Again i am trying to cut, but i need to know the daily intake ratio for Cals/Protein/Carbs/Fats. I am 5'5 160Lbs probably about 24%BF. I read the cuttin sticky but could someone adjust that to my stats.
thank you

[ONaMission]

http://www.geocities.com/arelliotness/

How about we show you how to figure it out yourself....Download that spreadsheet, put in your stats and it will tell you what you need.

I've figured out in my short time here that it takes less time to find the information your looking for than to wait for someone to answer. These guys are way busy.

[dan476]

I am sorry I am a newb and I am a bit confused with that program. Cutting Callories? Cutting Grams?

[ONaMission]

hol up let me figure it out for ya.
how old are you. - nevermind.

here you go.


Insert only the US Values.. Males Only..
US
Weight 160
Height 65
Age 21

Metric
Weight 73
Height 165
Age 21

BMR 1745
Maintenance Cutting Bulking
Sedentary 2094 1844 2594
Light Active 2399 2149 2899
Moderately Active 2705 2455 3205
Very Active 3010 2760 3510
Extra Active 3316 3066 3816

Cutting (Cals) Pro Fat Carbs
Sedentary 922 645 277
Light Active 1075 752 322
Moderately Active 1227 859 368
Very Active 1380 966 414
Extra Active 1533 1073 460

Cutting (Grams) Pro Fat Carbs
Sedentary 231 72 69
Light Active 269 84 81
Moderately Active 307 95 92
Very Active 345 107 104
Extra Active 383 119 115

Bulking (Cals) Pro Fat Carbs
Sedentary 1038 519 1038
Light Active 1160 580 1160
Moderately Active 1282 641 1282
Very Active 1404 702 1404
Extra Active 1526 763 1526

Bulking (Grams) Pro Fat Carbs
Sedentary 259 58 259
Light Active 290 64 290
Moderately Active 320 71 320
Very Active 351 78 351
Extra Active 382 85 3816

Cutting Ratio 50/35/15
Bulking Ratio 40/20/40



Prepared by Elliot @ Anabolicreview.com using the Harris-Benedict Formula

[ONaMission]

If you click on that link, then click on the second link on the next page, then save to your desktop, the open the file with excel, you can input your stats and get that information in a more readable format.

[ONaMission]

just out of my favorites folder

http://www.globalgourmet.com/cgi-bin...lc.hts+usequiv - cooking measures
http://www.geocities.com/arelliotness/ - Harris Elliot
http://www.internetfitness.com/calculators/bmr.htm - BMR calculator
UNoffical "How to Cut" thread and sample diet... - cutting sticky
UNoffical "How to Bulk" thread and sample diet... - bulking sticky
www.calorieking.com - not very accurate but ok macro calculator. You can search for better ones. Dont use any that say one large eggwhite has more than 3.5g protein.


those are just a few sites I've found through these threads in a couple days.

[dan476]

Cutting (Cals) Pro Fat Carbs
Very Active 1380 966 414

Does it mean I should be intaking 1380Cals from Pro, 966 from Fat and 414 from carbs? Sorry for asking so many questions, but my goal is to learn.
Thanks