I just picked up some fish oil tablets and amino acid pills.

I read that taking in BCAA's before cardio can help preserve muscle, and if you take them before and after weight training it can help also. So doest that mean I should only take BCAA's before and after every cardio and weight session or should i take threm throughout the day too?

Also how many EFA pills should i be taking in a day?

Im looking to get lean, I am about 5,10 180 lb''s decently big but the fat stored in the trunk of my body leftover from my fat days is still there( below the belly button and butt<-- especially in that area) This fat is keeping me from having that lean look I have always wanted.

So I heard doing cardio and weights on the same day is very bad, can someone explain why?

If thats true then I will switch my gym days to 3 days a week and up the amount of muscles I do in one day. How many of you guys are only in the gym 3 days a week?

for example

day 1- Chest, Tri's and shoulders.
day 2-back and bi
day 3- legs, abs

Does this work? For as long as I have been lifting I have been in the gym 5 days a week lifting 1 or 2 muscles a day. Im scared of change but I think being in the gym only 3 days a week would benefit me in many ways.

thnx for the help

As far as fish oil is concerned: (taken from this (http://forums.johnstonefitness.com/showthread.php?p=231999#post231999) thread)

I have 6 g. a day. Honestly, I don't think there should be an issue with fish oil as long as it fits your cals/macros. Another story is cod liver oil, because vitamins A and D are not hydrosoluble, but fat soluble, and an excess cannot be easily expeled out of your system. Excess of those vitamins can lead to heart or kidney failure.

That's as far as I know. Basically, fish oil is OK. Do not worry about it and have more if you think you need it.

Cardio can be done on the same day as weights as long as they're seperated by 6 hours.

As far as fish oil is concerned: (taken from this (http://forums.johnstonefitness.com/showthread.php?p=231999#post231999) thread)



Cardio can be done on the same day as weights as long as they're seperated by 6 hours.

So i can deffinately do am cardio and weights on the same day : )


EDIT-

Sunday- am cardio, Legs
Monday- Chest, Shoulders, Tricepts
Tuesday- am cardio
Wednesday- Back, Biceps
Thursday- am cardio
Friday- Rest (refeed)
Saturday- Rest


Does this schedule look okay?

For am cardio I am taking a light jog for 30 mins.

It doesn't look bad. Why don't you do cardio in the am and the pm on tueday, thursday, friday and saturday? I don't know what your goals are, but if it's to lose fat, cardio is ok to do every day.

hmm okay ill try both am and pm cardio on tuesday, I have always had the energy to do two cardio workouts a day but ive heard its bad for you.

And for my goals, Im happy with how big i have gotten from bulking, its just there is a little fat stored in my butt and belly that is holding me back from having that lean look that I have always wanted, I would say there is about 10lb's to lose. Its werid because the rest of my body is really lean then I take my shirt off and everything looks good except for the cluster of fat in those areas. I think with proper diet and training I can accomplish this in maybe hmm 3 months?

are you actually paul van dyk? or just a fan?

are you actually paul van dyk? or just a fan?

I wish, hes my hero.

I take BCAA 15-20g/day, mostly around my workouts

As far as fish oil is concerned, there is very good data that taking more than 3-4g/day can decrease your ability to form clot (thereby increasing risk of bleeding). Plus, even patients with known heart disease do not take more than 3g/day. I take 2g/day of fish oil and 2g/day of flax seed oil, plus some extra ground flax seed sprinkled over food.

As far as fish oil is concerned, there is very good data that taking more than 3-4g/day can decrease your ability to form clot (thereby increasing risk of bleeding).


Link please?

http://www.americanheart.org/presenter.jhtml?identifier=4632
This is the american heart association site.

When I was part of the faculty at Univ of Washington, I had access to non-pharmacological medications database (i.e., fish oil, flax seed oil, glutamine, etc..) that summarized the latest studies (sort of like www.uptodate.com but for medications) but I no longer have access since i've left.

I don't think it's that important to worry about how much fish oil "supplements" you should take, especially if you don't have heart disease, and even more so if you don't have risk factors either. For prevention, health maintenance, and to get the added antiinflammatory benefits, no one will know the "optimal" dose. But, as you can see, benefits have been gotten from a wide range of doses (1 to 10 gm/day). I would just try to eat as much fish as you can and supplement couple of pills a day if you don't think you're getting enough on a regular basis.