hey its mike, 16 5'10-11, 152 lbs just got off bulking eating dirty foods, gained fat, muscle and now im gettin into shape with cardio and cleaning up my diet a bit. After my workouts i usually had a protein shake in water with gatorade poweder then an hour later had a meal of tuna and sum more good carbs. Now that im doing cardio right after workout, should I still drink protein shake after cardio? casue that dosnt make sense running then takin in a rush of sugar and protein, also after cardio how long should I wait to eat my tuna and carb meal?

If you do cardio after lifting, then yes, take your shake as soon as your done with the cardio. It's not ideal, but it's as ideal as you're gonna get when pairing lifting with cardio.

(Enter the separate cardio and lifting argument)

Don't change anything. Protein shake after workout and 60-90 mins later, eat your next meal.

wouldnt that make my body stop burning fat and start burning all the sugar I drink?

I think its about 20-30g sugar and carbs and 20-30g protein

wouldnt that make my body stop burning fat and start burning all the sugar I drink?

Well, it depends on the intensity of your cardio. If you are doing low intensity, then yes. If you are doing high intensity (which I do when it's post lifting), then no.

This is why it's not ideal to do cardio after lifting in a sense. You need to have carbs after lifting, but carbs do interfere with the fat burning effects of cardio. However, you need to prioritize and refueling your muscles is more important than the little extra fat burning you'd experience.

I don't exactly buy into the whole "burning fat" deal anyway. I am more about the calories burned during and after the session due to the cardio and a raised metabolism. This train of thought has always served me well.

I would say in general, go ahead with the protein but don't add the gatorade powder.... then again, i'm no expert...

I would say in general, go ahead with the protein but don't add the gatorade powder.... then again, i'm no expert...

I am definitely going to have to disagree with you there. After a lifting session you have depleted glycogen. After a lifting + cardio session, forget about it, your body is in dire need of replenishing glycogen. To hold off on carbs because of the cardio will leave you very susceptible to both muscle loss and poor recovery. IMHO, you are far better off taking in the carbs to optimize your lifting recovery as that in the long run will prove far more beneficial than the after-effects of cardio.

well ive made up my mind, im gonan wrk out every other day and run on the days im not working out, itle be liek this, I eat lots of bulky foods on the wrk out days and eat clean on the running, it should be like a balance, what do you guys think?

If you want to progress, you should eat clean regardless of what day it is.

Working out is not an excuse to start pounding back crappy food. ;)

Fat loss the result of your total cals taken in versus total calories expended for the day.

It doesn't happen so much in one magical moment (but flooding your body with insulin due to high gi type foods all day would be a bad idea as well).

Start eating at ~10% below maintenance (you have to know what that is first). Then put in the time and effort and the fat will come off. Eating clean will help you get there sooner. Half the effort (clean one day, dirty the next) will yield only half the result and double the time it takes to get where you want to be.

Up to you.