i do my morning cardio(30-45 minutes 60%-70%) with nohting in my stomach but 2 cups of coffee and 4tbsp of 1/2 & 1/2


what would be best to eat after and how long after to make sure lyposis lasts as long as possible....?

i do my morning cardio(30-45 minutes 60%-70%) with nohting in my stomach but 2 cups of coffee and 4tbsp of 1/2 & 1/2


what would be best to eat after and how long after to make sure lyposis lasts as long as possible....?

what i do is have a protein shake 20 mins after the morning cardio (to prevent lean mass loss) and after about about 45 mins (shower, cook, see what john and everyone is upto), have some eggwhites and a slice of brown bread or a small salad (low and good carbs).

I up the carb intake (good carbs only) upto my 4th meal and then reduce them by the end of the day (5th & 6th meal).

Ofcourse if you want to go into extended liposys (not recommending it!) reduce the carb intake.

whatever you do make sure the c/p/f ratios are met for the day....

(just to let you know...my ratios are around 40/50/10...with all the EFAs)

If you are having a fat/pro meal, you can eat almost immediately after cardio.

If you are having a carb/protein preparation, wait about 20-30 mins before consuming your meal.

~SC~

i'd suggest to have a good post-workout shake, 0.5grams of carbs per lb of target bodyweight, and half the protein

i dunno about you guys, but i feel completly flat if i dont load myself up with carbs in my 2 hour window of oppertunity (i do HIIT btw)
i'd say you should be worrying more about controlling your total caloric intake for the whole day, instead of trying to burn fat for an extra 1hour (how much extra fat are you REALLY going to burn in an hour, how much muscle are you going to lose, if any muscle loss can be avoided, it should, as your in no position to be building muscle, however you can always lose more fat)

i'd suggest to have a good post-workout shake, 0.5grams of carbs per lb of target bodyweight, and half the protein

i dunno about you guys, but i feel completly flat if i dont load myself up with carbs in my 2 hour window of oppertunity (i do HIIT btw)
What window of opportunity? That exists post work out, i.e. after weight lifting, NOT after cardio.

cardio still leaves you in a glycogen depleted state, especially high intensity

http://www.bodybuilding.com/fun/satter2.htm is good reading!

That's exactly why for FAT LOSS, you should not be doing that type of cardio! :tu:

The gentleman here is doing 60-70% of MHR for PURE lipolysis.

Carbs after this type of cardio are NOT needed for glycogen replinishment.

~SC~

swole im confused by when you say "pure lipolysis" are you saying that 100% of energy comes from fat?!?

also hasnt HIIT been shown to burn more fat through-out the day, as opposed to doing longer bouts of lower-intensity cardio, suring if we are talking about maximum fat loss, it would be better to do HIIT, and worry about the amount of fat we can burn over 24hours, 1 week or even 1-3months, rather than in a small 1-3hour window

i belive john berardi also did some research (posted in other thread in the nutrition forum) that protein breakdown is elevated after endurance exercise, and a carb + protein hit is still needed to stop the breakdown

well the reason i do low intensity cardio is i tore a tendon in my elbow a few years ago , and can not do alot of exercises, cant do heavy weights, and cant do a large # of reps..

so i need to lose ONLY fat, NO muscle...

well the reason i do low intensity cardio is i tore a tendon in my elbow a few years ago , and can not do alot of exercises, cant do heavy weights, and cant do a large # of reps..

so i need to lose ONLY fat, NO muscle...

I don't understand why you cannot do any high intensity work because of a torn tendon from a few years ago? It has not healed enough in that much time to allow you to work out with high intensity?

I'm not trying to get down on ya at all, just curious. I don't know much about torn tendons or elbow injuries, and I was curious. :)

Also, even if you just tore your tendon in your elbow last month, couldn't you still do high intensity cardio? I mean, you wouldn't be using your elbow that much anyway... :D

i was under the impression that high intensity cardio initiated muscle catabolization... but it would be made up for while lifting weights.

i cant afford to have any muscle catabolized, because i dont really have much way to gain it... basically the only muscle workouts i do are dips(tricep focus & chest focus), curls & bench press on my total gym...

So would eating a nice bowl of oatmeal and a protein shake (ON 100% Whey) be a good post cardio meal?

So would eating a nice bowl of oatmeal and a protein shake (ON 100% Whey) be a good post cardio meal?

thats exactly my post cardio meal... 2oz oatmeal, 1 scoop whey, 1oz almonds... all mixed together with some calorie free syrup

i usually shower, get dressed, do a few things... and eat 40 minutes or so after the workout

i was under the impression that high intensity cardio initiated muscle catabolization... but it would be made up for while lifting weights.

i cant afford to have any muscle catabolized, because i dont really have much way to gain it... basically the only muscle workouts i do are dips(tricep focus & chest focus), curls & bench press on my total gym...

it would only leave you catabolic if you didnt take care of pre/post workout nutrition, but its like that for any workout
HIIT will raise your metabolism for the whole day, so you burn maximum fat, and little or no muscle

i tore a tendon in my elbow a few years ago , and can not do alot of exercises.....

basically the only muscle workouts i do are dips

Sorry to hijack the thread somewhat, but surely dips put more pressure on your elbow then most other excersizes ? If you can do dips, i would say you could do other excersizes.

With regards cardio, (just to keep on topic), i agree wholeheartedly with everyone who has posted. :D

CAPS...........

swole im confused by when you say "pure lipolysis" are you saying that 100% of energy comes from fat?!?

AFTER 15-20 MINS @ THE CORRECT H.R., YES, THAT IS WHAT OCCURS. FAT/GLYCOGEN (SUGAR) ARE ALWAYS BURNED TOGETHER, BUT ONE CAN TOTALLY OVERSHADOW THE OTHER WHEN THE CORRECT ACTIVITY FOR THE ONE TO DO THE "OVERSHADOWING" IS PERFORMED.

also hasnt HIIT been shown to burn more fat through-out the day,

NO. LOWER INTENSITY FOR A LONGER DURATION BURNS PURE FAT DURING THE CARDIO, AS WELL AS AFTER. THAT IS WHY HOW YOU EAT AFTER CARDIO IS SO IMPORTANT. SO, YOU GET THE BEST OF BOTH WORLDS W/THIS CARDIO...........FAT LOSS DURING THE SESSION, AND AN ELEVATED METABOLISM AFTER, NOT JUST ONE OF THEM!!! IF YOU DO HIIT, AND EAT CARBS AFTER, WHAT FAT ARE YOU GOING TO BURN? NONE, YOU ARE BURNING KCALS, WHICH CAN BE FAT/MUSCLE/ETC, THERE IS NO DIRECT WAY OF ATTACKING PURE FAT W/HIIT.


i belive john berardi also did some research (posted in other thread in the nutrition forum) that protein breakdown is elevated after endurance exercise, and a carb + protein hit is still needed to stop the breakdown

THE CARDIO YOU SHOULD DO FOR MAXIMUM FAT LOSS IS NOT INDICATIVE OF BEING "ENDURANCE" EXERCISE, AND DOES NOT REQUIRE GLYCOGEN REPLINISHMENT AS DOES WEIGHT TRAINING AND HIIT CARDIO.

~SC~

All I can say is listen to Swole haha I KNOW he knows what he's talking about.... ;)

but surely dips put more pressure on your elbow then most other excersizes ?

nope.... anything that gives resitance, ie: pulls my arm away from my body... will pull my elbow out of joint.

and a few other exercises cause pain depending on the angel i do them at.

dips dont cause pain at all

All I can say is listen to Swole haha I KNOW he knows what he's talking about.... ;)

i am, theres been a # of different in depth threads on the topic

thats exactly my post cardio meal... 2oz oatmeal, 1 scoop whey, 1oz almonds... all mixed together with some calorie free syrup

i usually shower, get dressed, do a few things... and eat 40 minutes or so after the workout
Not exactly the same. The almonds add about 15g of fat to the mix which changes the makeup of the meal considerably. Almonds are great and I eat them as well as Walnuts quite often, but I tend to agree with Swole for morning meal advice, "Don't mix fat and carbs". I used to eat peanut butter in the morning in addition to Kashi, but I have since substituted that for a Protein shake and have seen good results. Maybe it works for you now, but maybe you could be getting better results. :gl:

[QUOTE=RMe]I tend to agree with Swole for morning meal advice, "Don't mix fat and carbs". QUOTE]

ill try that, thanks :)