Cardio and Cutting Question

[PrideOfLions]

Hi guys,

I have a few questions:

I am trying to cut at the moment.

Im following a strict regime, carbs only at breakfast and preworkout/postworkout.

Apart from that only vegies/fats and lean proteins.

In terms of Cardio:

Is it better to do it on an empty stomach in the morning?
(should I have protein before doing it?)

As for cardio after a workout... is that going to be detrimental (as opposed to doing it in the morning i.e. i have to do cardio at some point as im trying to cut)

and if I do it postworkout should i still try to do it for 30 mins? (at the 70% of heart rate) or is it better to do this in the morning?


And if i do it in the morning, should i do it on an "empty stomach?" or after a shake or what?

Ok thats all.

Cheers

[Twist]

empty stomach is good for major fat loss. Don't worry about the muscle loss, you will look better. when you start to get to below 15 then bring it up again. cardio can be done for however long you want. Go ahead and do thirty in the morning and after your workout. that's even better. Pick whatever one you want to do. also I would do more than thirty minutes.

[PrideOfLions]

and thats at a 65-70% of Max heart rate right?

[bass]

Twist, what about his carbs intake, isn’t that too much?

PrideOfLions, yes low intensity cardio PWO. you can do 1 hour on empty stomach in the morning and you can alternate between High intensity and low intensity....

[Damienm05]

Do not eat carbs post cardio, do pro/fat only. This is a key to major fat loss. The goal is to leave glycogen stores fully depleted as so that the day's remaining energy expenditure results in the body burning fat. This is a concept to become familiar with in general.

[yungone501]

Do not eat carbs post cardio, do pro/fat only. This is a key to major fat loss. The goal is to leave glycogen stores fully depleted as so that the day's remaining energy expenditure results in the body burning fat. This is a concept to become familiar with in general.

X2

Took the words right out from under my fingers.

Read this for more info as well:
http://forums.steroid.com/showthread.php?t=408452

Good luck.

[PrideOfLions]

ok guys, so to be clear, I should have a shake with Protein fat and all other meals after that just PRo/Fat meals?

And with making a pro/fat shake is it just my usual Isolate + flaxseed Oil + bcaa?

[Damienm05]

ok guys, so to be clear, I should have a shake with Protein fat and all other meals after that just PRo/Fat meals?

And with making a pro/fat shake is it just my usual Isolate + flaxseed Oil + bcaa?

Basically. Doesn't have to be flaxseed oil - you can use any good fat. Nut butter adds a creamy/delicious element. I know Top and some others use a whole-food Udo's choice product for an optimal PWO fat blend that I've wanted to try as well but can't find locally. I know my pwo pro already has a nice blend of glutamine/bcaa - regardless if yours does or not, there's a very informative thread somewhere here explaining why branch chain aminos are more beneficial if used between meals that's worth checking out. But no need to over-complicate, you have the right idea. Now watch that fat burn.

[POPS]

ok guys, so to be clear, I should have a shake with Protein fat and all other meals after that just PRo/Fat meals?

And with making a pro/fat shake is it just my usual Isolate + flaxseed Oil + bcaa?

I could not tell you exactly why but dont mix bcaas with whey for pwo. Instead, sip on your bcaas while training then have your pwo shake/fats.

just my 2 cents.

[gcguiness]

Great advise, thank you guys for sharing your knowledge about eating properly, I am learning much...

[alban]

Do not eat carbs post cardio, do pro/fat only. This is a key to major fat loss. The goal is to leave glycogen stores fully depleted as so that the day's remaining energy expenditure results in the body burning fat. This is a concept to become familiar with in general.

So if you do cardio 6:00am, and eat every 3 hours, you must skip the carbs in the first meal, and have these carbs in the second meal?

This sounds like you can lose a lot of muscle, is not? I mean I don't know a lot about nutrition, that is what I'm asking

Sorry if I'm not clear my english is not perfect...yet lol

[Twist]

what is your bf %?

[Damienm05]

So if you do cardio 6:00am, and eat every 3 hours, you must skip the carbs in the first meal, and have these carbs in the second meal?

This sounds like you can lose a lot of muscle, is not? I mean I don't know a lot about nutrition, that is what I'm asking

Sorry if I'm not clear my english is not perfect...yet lol

Carbs do not constitute muscle. They are an energy source. Provided we do solid pro/fat meals, taking in the right amount of cals, it's been proven that eating away at muscle isn't a legitimate concern. However, I do think that AM cardio on an empty stomach may burn some and stopped doing it for that reason. I also find my cardio sessions to be more effective if I have some fuel for them. Granted an empty stomach can maximize weight loss for sure.

[alban]

After the workout, you think you must have a protein shake and then do cardio? Or you don't eat nothing and immediately do cardio. And how much cardio? 30 mins? 45 mins?

Thanks this is pretty interesting.

[Damienm05]

Workout --> Cardio --> Shake

[Turkey]

Do not eat carbs post cardio, do pro/fat only. This is a key to major fat loss. The goal is to leave glycogen stores fully depleted as so that the day's remaining energy expenditure results in the body burning fat. This is a concept to become familiar with in general.

this is a muddy issue, and depends on level of fitness and goals

I'm a big fan of the pro/carb meal after any cardio, esp. the higher intensity stuff, or after the slow-go stuff done after an all-night fast.

Ideally, lean pro with a fibrous, low GI carb provides an excellent thermic effect. More importantly, replacing lost glycogen is essential in improving the ability over time to do a more intense form of cardio, which in turn allows you to burn more cals (turns you into a fat-burning machine), and actually get into good shape (and not just looking the part).

If you aren't hung up on improving cardio performance, then i guess a pro-fat meal is ok, but starting the day with a pro-fat meal is just a no-no IMO, regardless of your goal.

Like I said, in my experience, it's a muddy issue, so see what works for you. I'm more of the athlete vs the BB in my general approach, and I've been able to maintain 7% BF for a long time, doing a mix of fasted am cardio and HIIT, and carbing up after both.

[mg1228]

ive done it both ways pro/fat and pro/carbs---and they both seem to work---although ive only been doin the pro/fat for about a mo---but def is working

[Twist]

what is your bf %?

X2

this is a muddy issue, and depends on level of fitness and goals

I'm a big fan of the pro/carb meal after any cardio, esp. the higher intensity stuff, or after the slow-go stuff done after an all-night fast.

Ideally, lean pro with a fibrous, low GI carb provides an excellent thermic effect. More importantly, replacing lost glycogen is essential in improving the ability over time to do a more intense form of cardio, which in turn allows you to burn more cals (turns you into a fat-burning machine), and actually get into good shape (and not just looking the part).

If you aren't hung up on improving cardio performance, then i guess a pro-fat meal is ok, but starting the day with a pro-fat meal is just a no-no IMO, regardless of your goal.

Like I said, in my experience, it's a muddy issue, so see what works for you. I'm more of the athlete vs the BB in my general approach, and I've been able to maintain 7% BF carbs after cardio is a must if you are low bf% IMO, can be done differently, but I see better results with carbsfor a long time, doing a mix of fasted am cardio and HIIT, and carbing up after both.

yep

[mg1228]

so twist, ur saying pro/carb after cardio no matter when ur doin it---if ur at a low bf%---please elaborate on that if u got da time

[Twist]

so twist, ur saying pro/carb after cardio no matter when ur doin it---if ur at a low bf%---please elaborate on that if u got da time

At a low bf% your body is going to hold onto what you have out of NECESSITY. It is going to be more difficult to drop this bf and it will also be super easy to throw your body into starvation mode in which it will hold everything, and burn alternative fuel sources. This is why li cardio should be done at 7% bf or you should eat an excess of carbs. For example: On my last cut from 8% - 6%, I ate 400cals over my tdee, and ate carbs as well as fats (much like a bulk), but made up for everything with -1000 calories in exercise. I used veggies and chicken in most of my meals. The fat just fell off, but once I got to 6 it was impossible to go lower without steroids and I cut out the cardio and bulked and the rest is not important. What is important is to know that at a low bf% your body is primed, meaning that it will bulk easily. This is where you want to start a cycle. But keep in mind that it is almost pointless to start a bulk at such low bf%, unless you are more diet knowledgeable than I am, because the first weight you gain will go to becoming a healthy bf again. IMO your body WILL NOT create a sticking point at a bf such as this, no matter how long you maintain that weight for. Your bodies main goal is to get to a healthy bf:lean mass equilibrium (for some it is different than others), after that your activities and diet determine your makeup.

[mg1228]

makes sense---so say im at 9% tryin to get to 6-7-- ive been doin hiit in the am for 20 min followed by li for the remainder of 45min----so i should follow this up with pro/carb---is the hiit ok or should it b only li or the other way around

[Twist]

I don't recommend HIIT am cardio (or am cardio at all) for people with low bf%. It is too easy imo to throw your body into starvation mode. If it is am cardio, I would do HIIT for 10 minutes followed by li for the duration.

[Twist]

If that is you in the avy, You look less than 9% for sure.

[mg1228]

yea thats me---but i was bulking from there and exactly what u said happened, started gaing fat, imo did that for about a mo or so and decided to cut it back off---i just seem to be happier lean---so i aint much higher than in the avi---thats why i was sayin 9%----my stats dont seem good--5'9 155 but i carry alot of my weight up top--dont like doin legs although i do em halfway or less maybe--------------would u just do th li--cause i can do that---maybe hiit 1 or 2 days a week for 20 min pwo? and ur def saying do the pro/carb after, right?

[Twist]

do li for a long time (over an hour) with Hiit as the first ten minutes or wo if it is am cardio. But dude do legs! it will help you all around for sure. Also if you are doing cardio pwo and you are at a low bf, do li for a long time.

If you are doing cardio alone, do HIIT for 30 minutes then li for the duration.

[mg1228]

do li for a long time (over an hour) with Hiit as the first ten minutes or wo if it is am cardio. But dude do legs! it will help you all around for sure. Also if you are doing cardio pwo and you are at a low bf, do li for a long time.

If you are doing cardio alone, do HIIT for 30 minutes then li for the duration.

i'll pm u--so i dont hi-jack the op thread