You'll want to read this!

[F4iGuy]

I'm going to compete in 5 months and looking to add cardio in a way that minimizes muscle loss and maximizes fat loss.
Current stats:
5' 6"
178lbs
9% BF

Goal (in 5 months)
165lbs
5-6% BF

Current Routine:
Mon- Back
Tues-Chest/Abs/17min PWO HIT
Wed-Legs
Thurs-Shoulders/Tris/17min PWO HIT
Fri-Arms/17min PWO HIT
Sat-Rest
Sun-Rest

When would be the best time to add AM Cardio in this routine? I'd like to start with 2 3o minute sessions and go from there. What 2 days would be best? I'm thinking Saturday and Sunday? Keep in mind I'm not using anabolics.

[Ronnie Rowland]

I'm going to compete in 5 months and looking to add cardio in a way that minimizes muscle loss and maximizes fat loss.
Current stats:
5' 6"
178lbs
9% BF

Goal (in 5 months)
165lbs
5-6% BF

Current Routine:
Mon- Back
Tues-Chest/Abs/17min PWO HIT
Wed-Legs
Thurs-Shoulders/Tris/17min PWO HIT
Fri-Arms/17min PWO HIT
Sat-Rest
Sun-Rest

When would be the best time to add AM Cardio in this routine? I'd like to start with 2 3o minute sessions and go from there. What 2 days would be best? I'm thinking Saturday and Sunday? Keep in mind I'm not using anabolics.

1) Do not do HIT cardio as it can burn muscle when cutting carbs. Stick to moderate intensity!
2) It takes very little cardio to burn away muscle when dieting down without steroids. Too much cardio can burn off muscle even while using anabolics so you'l need to rely more on diet and less on cardio.
3) I would not do more than 30-40 minutes of cardio max 3 times per week as it will very likely strip off muscle. I would start at 15 minutes 3 times per week right now to keep your heart healthy but don't increase to 20 minutes until 12 weeks out. At 8 weeks out do 30 minutes and if needed 40 minutes 4 weeks out.
4) You can do cardio at anytime other than leg and back day.

NOTE: These are my recommendations for natural trainers. Those with a fast metabolism should stay with only 15 minutes 3 times per week throughout the entire 12 week diet to prevent muscle loss.

[Coca Cola]

Big Ron

If a person is permanently shutdown and cannot recover anymore, does this means that this person has no chance of having kids in the future (infertile)?

If i'm not mistaken I think there are a lot of pro bb who have kids, do they usually have them before they start their long-year-round-heavy-cycling to be a pro or they have them after they become pro?

[Ronnie Rowland]

Big Ron

If a person is permanently shutdown and cannot recover anymore, does this means that this person has no chance of having kids in the future (infertile)?You'll have to see a fertility specialist to determine how many live sperm, if any, are being produced by your body. Some people have their sperm frozen so they can use it later.

If i'm not mistaken I think there are a lot of pro bb who have kids, do they usually have them before they start their long-year-round-heavy-cycling to be a pro or they have them after they become pro? It varies! This gets back to what I stated earlier-everyone is different.

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[F4iGuy]

1) Do not do HIT cardio as it can burn muscle when cutting carbs. Stick to moderate intensity!
2) It takes very little cardio to burn away muscle when dieting down without steroids. Too much cardio can burn off muscle even while using anabolics so you'l need to rely more on diet and less on cardio.
3) I would not do more than 30-40 minutes of cardio max 3 times per week as it will very likely strip off muscle. I would start at 15 minutes 3 times per week right now to keep your heart healthy but don't increase to 20 minutes until 12 weeks out. At 8 weeks out do 30 minutes and if needed 40 minutes 4 weeks out.
4) You can do cardio at anytime other than leg and back day.

NOTE: These are my recommendations for natural trainers. Those with a fast metabolism should stay with only 15 minutes 3 times per week throughout the entire 12 week diet to prevent muscle loss.

Got it. More questions.

1. If Lifting Mon-Fri (cardio PWO as outlined) should I avoid all forms of cardio on my rest days (Sat+Sun)? I feel like I should be doing something active? Would a light 2 mile jog be OK? If so am fasted or full stomach later in the day?

2. Can you give an opinion on PWO vs AM Fasted cardio?

3. Can you describe your protein egg treat? Are you scrambling+cooking or Rocky style?

I'm really enjoying the results I've obtained following your advice. Many thanks big Ron!

[Ronnie Rowland]

Got it. More questions.

1. If Lifting Mon-Fri (cardio PWO as outlined) should I avoid all forms of cardio on my rest days (Sat+Sun)? I feel like I should be doing something active? Would a light 2 mile jog be OK? If so am fasted or full stomach later in the day? I would certainly take a 2 day break on weekends and unless you are an endomorph I would stay with only 3 days of cardio per week. Your goal is to become lean not stringy!2. Can you give an opinion on PWO vs AM Fasted cardio? I would do cardio post-workout since you are already at the gym. Both ways work but doing it in the morning can fatiques you more before weight training and that's why I feel its best to do it post workout if possible so you can train harder with weights!

3. Can you describe your protein egg treat? Are you scrambling+cooking or Rocky style? I cook them for breakfast then switch over to liquid egg whites (not egg beaters). I drink liquid egg whites raw (can be found at walmart) with a scoop or half a scoop of chocolate protein powder. Mix and drink! Goes good with smat balance peanut butter at night. Add ice cube.I'm really enjoying the results I've obtained following your advice. Many thanks big Ron!Your welcome!

above