Cardio Help

[bigjohnstud]

hey guys, been a member for awhile now and have always been able to find my answers by searching but this one is a little more detailed so i was hoping some of you might be able to lend some advice.

I've been very inconsistent lately because of a recent injury, only been able to go to the gym 1-2 times a week and very light training. now i've put on some excess body fat. problem during this time my job has changed along with my schedule. i'm ready to start going 100% again, my diet is set, stats are 6'4" 250 18% bf.

My schedule is going to be workout 5 days a week around 2 pm then i will be doing cardio later in the evening like 8-9pm then sleep around 1-2am.

thing is i've never done cardio at night, always in the morning on an empty stomach. so what can i do that late at night to help me get back to my 12% bf i used to have.

ps i won't be able to do cardio with my workout because i will be limited on time.

Always many thanks to those who can help!

[JAY_WD]

i tend to do cardio in the morning so i am buring stored fat as energy.

Since you will be doin cardio later in the evening i would say that your diet needs to be spot on.

That is you will need to ensure that you are going into a calorie deficit every day.

Eg. If you need to eat say 2,000 calories a day to maintain your current body weight, make sure you are eating under that amount. Around 1,500 calories.

Your diet should be high in protein to spare muscle tissue and it would be best to consume most of your carbs earlier on in the day.

This way by the time it comes to your cardio workout you would have already burnt an additional 500 calories during the day.

Hope this helps

[green22]

Just dont go crazy on carbs after the cadio and you will be fine.

[bigjohnstud]

i've been playing with my diet for years and had it down to a science but now this injury and job really put a wrench in it, so i feel like i'm starting over with my diet again.

i used to do about 340g carbs, 320g proteins and 95g Fats a day this seemed to work great for me. at those numbers, that included 3 shakes through out the day.

Again i'v been completely off everything as far as shakes, creatine and other sups.

i'm not gonna go all out again till i get back into it for a month or two till i see how my injury has healed.

based on those numbers how should i break them up through out the day. I've never really had to cut only because i was always maintaining weight or slowly building. at one point i was 265lbs @ 12% bf, that was ideal for me and i would like to get close to that again.

thanks