I've searched the various threads, checked other sources and experimented a little. This weekend I got back on the AM fasted cardio horse with the plan to do workouts 2x daily, lifting evenings, four on then one or two off.

I'm settling on immediately following the AM fasted cardio (45 minutes plus five minutes cool down and 15 minutes stretching) with 20g ATW 20/30 whey protein blend and 1T flaxseed oil mixed with water, then having a bowl of oatmeal and eggwhites about one hour afterwards.

Any thoughts? Tweaks? :jumping:

Sounds like a reasonable plan. Try it and see where it takes you in a month's time.

Personal experience and my trusty old spreadsheet tells me that I had best results with 30~35 grams of protein post workout, and I waited two hours before a meal with carbs. My only suggestion with regards to your plan might be to bump the first meal to 90+ minutes after cardio.

-R

Thanks :)

I'll give it a few weeks- lately I seem to be favoring a macro split of about 50p-30c-20f

Trying to keep more carbs to earlier in the day so waiting 90 minutes then still getting the carbs in may be tough.