confused

[cdavis1972]

Gotcha.
So heres another question.
1) Cardio is best on an empty stomach.
2) Cardio should be done before weight training because cardio done after weights inhibits muscle repair?
3) Some sort of pre w/o nutrition is important. No way I can make it thru a weight training session on an empty stomach.
4) So... cardio then eat then workout? Is it a viable option to drink a pre w/o shake WHILE working out or is it better to get it in before?

[gbrice75]

So heres another question.
1) Cardio is best on an empty stomach.

Not exactly. For instance, I wouldn't do high intensity cardio in a fasted state. There is too much risk of LBM loss due to the intensity. Rather, I opt for moderate intensity/steady state (as opposed to intervals of high intensity) in a fasted state. By being in the fasted state, you are keeping your blood glucose levels low, and insulin release supressed. Fat is not burned when insulin is present, so it makes sense IMO to incorporate fasted cardio.

There are studies out there that say there is no significant difference in fat burning when cardio is done fasted vs. fed, however until this is absolutely proven, I tend to err on the side of caution, and stick with what seems logical to me.

2) Cardio should be done before weight training because cardio done after weights inhibits muscle repair?

No, and no. First, I wouldn't do much cardio before weight training... not much more than for a warmup and to get the blood flowing and heart rate up a bit. Certainly not to a point where you're really using energy; save that for your workout. I'd rather collapse on a treadmill, not under a barbell.

Cardio does NOT inhibit muscle repair! The majority of muscle repair occurs in a state of rest/sleep. You especially don't need to worry about this if you are eating a decent preworkout meal.

3) Some sort of pre w/o nutrition is important. No way I can make it thru a weight training session on an empty stomach.

Unless you're intentionally using a fasting method diet like IF, then yes, I think it's relatively important. Lean protein and good slow sustaining complex carb.

4) So... cardio then eat then workout? Is it a viable option to drink a pre w/o shake WHILE working out or is it better to get it in before?

Eat, workout, cardio, eat - i.e. preworkout meal, workout, cardio, Post workout meal.

Get it in before. If you want something intra workout, sip on BCAA's. But it's by no means necessary IMO, when you're already having a preworkout meal (and i'd try to go for something more substantial than just a whey shake btw)

[cdavis1972]

Gbrice,
Thanks for all that info. It actually simplified a bunch of junk I have been cramming my head full of over the last few days. The new diet starts tomorrow so I'll keep you posted. Also I will post a list of a typical days meals and snacks and let people check it out.
Thanks again.