Okay I'm sure the info is here somewhere spread out..but here it goes:)

Consider my needs are to loose BF and keep muscle....

On cardio day... Should you do a pre-workout shake and if so what should it be.. Protein, carbs..??? and After Cardio what should your shake consist of ??

Weight day.. Pre-workout shake ?? and what should it consist of ?? Post workout shake..and what should this consist of ??

Thanks... this will help clear up some gray area's in my learning process..

Weight day.. Pre-workout shake ?? and what should it consist of ?? Post workout shake..and what should this consist of ??



Pre-workout isn't so important, but maybe some good whey protein to minimize catabolic state of muscles during workout.
Post workout should consist of whey protein isolate and fast carbohydrate, like maltodextrin. Good ratio would be about 1:1 while cutting or even 1:2.

Most people tend to lean towards a 2:1 ratio of carbs to protein in a PWO meal. This is the time of day where you want to get your simple carbs. Personally, I get mine from dextrose and/or fruit (like bananas). Whey is a great PWO protein because of its rapid absorbtion.

As far as a pre workout meal... if you are cutting i would do cardio on an empty stomach and do low intensity cardio. Before you lift weights, make sure you eat. You do not want to be lifting on an empty stomach. That isn't a healthy route to go/