Best time for cardio during bulk? (other than am)

**pstacks** · 02-08-2011, 04:01 PM

23
15-16%bf
197
5'9"
training 4 years
3500 cal/day (lean bulk)
500mg test c/wk (in 2nd week)

just wondering what you guys think is the best time for cardio? I will do first thing in the morning on an empty stomach on weekends, but my gym isn't open before I go to work.

I'm trying to keep fat to a minimum, and I'd love to lose some as long as I'm not sacrificing gains.

Immediately pwo? Anytime? Empty stomach any time of day?

Thanks fellas

***FireGuy*** · 02-08-2011, 04:05 PM

Immediately PWO would be good. Empty stomach would also work well although I am not sure how many times other than AM fasted you are going to have an empty stomach while eating 3500 calories a day. If you are going to do it between meals or a couple hours after eating try and make sure it is after a low or no carb meal.

**MACHINE5150** · 02-08-2011, 04:07 PM

Originally Posted by fireguy

immediately pwo would be good. Empty stomach would also work well although i am not sure how many times other than am fasted you are going to have an empty stomach while eating 3500 calories a day. If you are going to do it between meals or a couple hours after eating try and make sure it is after a low or no carb meal.

bingo!!!!

**pstacks** · 02-08-2011, 04:39 PM

Originally Posted by FireGuy

Immediately PWO would be good. Empty stomach would also work well although I am not sure how many times other than AM fasted you are going to have an empty stomach while eating 3500 calories a day. If you are going to do it between meals or a couple hours after eating try and make sure it is after a low or no carb meal.

Alright great, sounds like a plan. With my 8 meals a day you're right, I'm never on empty lol. I guess empty to me means 2 hours after a pro/fat meal.

I was thinking about 20 minutes pwo so I can get my shake in within a reasonable time period. 30-40 minutes at other times, all at about 70% of max. What do you think?

Thanks a lot for the help guys.

***FireGuy*** · 02-08-2011, 04:43 PM

Depends what's in your PWO shake.

**pstacks** · 02-08-2011, 05:45 PM

Originally Posted by FireGuy

Depends what's in your PWO shake.

Just 40 grams of whey. About 15-30 minutes after that I eat a 50/50 pro/carb meal.

I've thought about having oats or something with the pwo, but not sure if I need to with my current macros. I've been reading some opinions that it isn't necessary to have carbs immediately pwo if you get enough throughout the rest of the day.

I'm currently at about 375/250/100 pro/carb/fat, I've removed milk from my shake so i'm actually at about 3400 cal now.

**mg0922** · 02-08-2011, 05:51 PM

ive been doing a bunch of research on burning fat, and the target heart rate at which your body is burning like 90% fat calories, Thats what i try and do because like you, im trying to maintain my gains. I say after a workout sounds the best to me, 2nd to the morning. Just figure out that target heart rate !! jm2c

mg

**pstacks** · 02-08-2011, 07:15 PM

Originally Posted by mg0922

ive been doing a bunch of research on burning fat, and the target heart rate at which your body is burning like 90% fat calories, Thats what i try and do because like you, im trying to maintain my gains. I say after a workout sounds the best to me, 2nd to the morning. Just figure out that target heart rate !! jm2c

mg

So you agree or disagree with my THR at 70%? I'm a little confused by your wording

**pstacks** · 02-08-2011, 07:17 PM

What do you think about the 20 minutes of cardio PWO and my plan for the PWO shake FireGuy? Should I go longer or shorter?

***FireGuy*** · 02-08-2011, 07:20 PM

If it's only 20 minutes I would be doing high intensity cardio and I would save the PWO shake til after cardio as well.

***FireGuy*** · 02-08-2011, 07:24 PM

Originally Posted by pstacks

So you agree or disagree with my THR at 70%? I'm a little confused by your wording

I think you misunderstood his statement, he meant that at your target HR you will burn 90% fat calories. Not that your HR should be 90% of max. Not saying I agree with the statement just translating.

**pstacks** · 02-08-2011, 08:08 PM

Originally Posted by FireGuy

If it's only 20 minutes I would be doing high intensity cardio and I would save the PWO shake til after cardio as well.

Ok sounds good. I'm not extremely set on 20 minutes, but like I said I want to really minimize muscle loss as this is still a bulking cycle. It seems to me that a quick cardio session followed by an immediate shake would be the best for this. If there's a more effective way I'm more than open to trying it, what do you think?

**pstacks** · 02-08-2011, 08:11 PM

Originally Posted by FireGuy

I think you misunderstood his statement, he meant that at your target HR you will burn 90% fat calories. Not that your HR should be 90% of max. Not saying I agree with the statement just translating.

Understood, that's what I thought.

**pstacks** · 02-08-2011, 08:59 PM

And one other question fireguy in addition to this ^^^, if I take aminos during the end of my workout and into the start of cardio, is this going to halt the fat burning process like a pro/carb shake would?

Thanks again my man, nice to get a respected vet's opinion.

***FireGuy*** · 02-08-2011, 09:47 PM

No, you are safe taking those.

**Damienm05** · 02-08-2011, 09:55 PM

Fireguy, while you're here: I remember you saying a month or two back that you'd started shifting your cardio focus from low and slow to high intensity and seeing nice results. I've been thinking about doing the same for a few reasons, sadly time is among them. Anyway, have you continued to see nice results and are we talking about PWO cardio?

I've always done the traditional "fat burning" cardio for the most part and any high intensity stuff has always been via sports. While I know it's ridiculous, I think the parroted, "HIT burns LBM" keeps people away from this type of daily cardio, so it's hard to get info on the difference in quality when staying lean is the goal.

Edit: Major hijack, I know but I figure the OP's question has been seen through to fruition.

***FireGuy*** · 02-08-2011, 10:12 PM

Yes, still been doing strictly high intensity cardio PWO with very good results. Currently 9 1/2 weeks from the next show and this week I will begin to incorporate some AM fast cardio. It's been working great as I have only been doing 3 thirty minute sessions a week and have gotten in single digit BF levels. Now...I did have to change my diet around a bit to reflect the new cardio schedule as well. My carbs are reduced much more than the normal 300 grams plus I usually diet on. I always say cardio and diet go hand in hand. You cant reallyt design one without knowing the facts about the other. I will make much more detailed posts about the changing of my prep for this show and how it works out in the end.

**Damienm05** · 02-09-2011, 05:13 PM

I look forward to that post.

Are you decreasing carbs post-cardio to maximize fat loss or just in general? I was actually planning on increasing my carb intake slightly to account for the intense cardio. I workout at nights now so there's no PWO carbs regardless.

**gbrice75** · 02-09-2011, 06:32 PM

Looking forward to FG's post as well. Very shortly I will be in the fortunate position of being able to do am fasted cardio NOT followed by a workout, and then workout in the evening with more cardio PWO - I presume i'll be doing low/steady state in the am, and more along the lines of HIT PWO.

Very interested to see what you've been up to FG. Oh, and while I have your attention (hopefully), I didn't wanna bug you via PM again but I still have those questions regarding your workout etc. that we talked about a couple months ago... if you find the time. =)