[Ninjo]

Lately i've been doing a 45 minute fasted cardio session in the mornings at an average of 77 - 80% of my age-predicted maximum heart rate (MHR); would this be high enough to invoke a catabolic effect? Anything less than this pace and i really don't feel like i'm getting a good workout.

[Force of Green]

Originally Posted by Ninjo

Lately i've been doing a 45 minute fasted cardio session in the mornings at an average of 77 - 80% of my age-predicted maximum heart rate (MHR); would this be high enough to invoke a catabolic effect? Anything less than this pace and i really don't feel like i'm getting a good workout.

Everything's give and take when it comes to this topic. Do what you can to minimize catabolism....

... but the answer is 'yes'.

[Boyders]

I like to slam back a few g's of BCAA's and glutamine before any workout. My bet is the BCAA's along with medium intensity cardio is the shiznit in the AM.

IN FACT, that is what I'm just about to do so I'll catch you cool cats later

[double s]

I have actually asked this same question of some of the Pros,

Shawn Ray, Bob Chick, Milos Sarcev just to name a few and they themselves have always subscribed to the empty stomach method....

Treadmill anywhere from 3.5-4.5......

[Screwtape]

Originally Posted by Boyders

I like to slam back a few g's of BCAA's and glutamine before any workout. My bet is the BCAA's along with medium intensity cardio is the shiznit in the AM.

IN FACT, that is what I'm just about to do so I'll catch you cool cats later

I would stick to leucine, as it is a ketogenic amino acid, meaning it won't convert to glucose like isoleucine and valine. Also, leucine a signals the body to increase protein synthesis.

[Sxhawnn]

i do a compromise. I take 24 grams of whey, 5 grams of bcaas, and 4 grams of glutamine right when i wake up. I go do my HIIT swim routine. then I eat my oatmeal.

[Omen]

I do cardio twice a day, once in the morning on an empty stomach for an hour, this is either 1 hour of jumping rope/100lb punching bag/swimming/running or a combo of two or more.

At night, I'll do another hour of cardio 3 hours after my last meal which is P/F, usually jumping rope or swimming.

-Body fat is decreasing.
-Muscle is either the same or minor gains.
-Strength/Stamina/Endurance are increasing.

I voted it's the best, because it is the best, for me, eating before didn't work for me, through trial and error you find your most effective methods.

[jakellpet]

should be taking at least 20g whey to mitigate muscle loss - it's not much calories to burn off.

[pizzathehut]

yea, well i ate some fruit before hittting the gym in morning doing punching bad and speed bag and jump rope for bout 30 min. whether i either hit it hard and tired out to quick or eating before just doesnt do as well.. but i heard that going on a empty stomach will burn more calories faster. but at same time just doing so much on empty stomach would get u light on ur feet, i figure maybe a lil nuts or fruit or yogurt will suffise till ur done and i drink 2 scoops of prtoein and a breakfast and suits me pretty good and im rdy to go all day and hit the gym with weights in evening!

[Cerberus]

Originally Posted by double s

I have actually asked this same question of some of the Pros,

Shawn Ray, Bob Chick, Milos Sarcev just to name a few and they themselves have always subscribed to the empty stomach method....

Treadmill anywhere from 3.5-4.5......

But they use very nice anti-catabolic/anabolic drugs too.

[Ninjo]

Originally Posted by Cerberus

But they use very nice anti-catabolic/anabolic drugs too.

True dat!

[Kristofer68SS]

so far the poll says:

It's the best way to lose fat. 481 44.17%
It's the worst way to lose fat and the best way to lose muscle. 125 11.48%
You have to have a small meal before you do it. 121 11.11%
I am still trying to figure it all out. 362 33.24%


Is that low intensity or high intensity cardio?

1/3 of the votes is an "I dont know" , lol

[Jag]

Originally Posted by Kruger

Not really. GH release (along with its anti-catabolic properties) last up to 60 minutes post workout. The whole issue of catabolism is highly overrated. In both situations yout body has increased its chances of oxidizing FFA's as energy. One might be more than the other but overall the results over a long time is probably insignificant.

Just bumping this interesting thread.

Geez, i'm trying to get this straight in my head. I'm almost on infomation overload at the moment trying to figure out this cardio/nutrition thing.

OK here goes....

I want to drop some fat.

I workout first thing in the morning on an empty stomach.

The ONLY time i can fit in cardio is after my weight training. I also find cardio easier after weights!!

WHAT and WHEN the hell do i eat to maximise fat loss AND hormonal response

I'm thinking BCAA's after weights and some lean protein and complex carbs 30-60 min after i'm done with cardio. eg: egg whites and oats.

Please help me here. Cutting is just not my thing.

Jag

[Omen]

Originally Posted by Jag

Just bumping this interesting thread.

Geez, i'm trying to get this straight in my head. I'm almost on infomation overload at the moment trying to figure out this cardio/nutrition thing.

OK here goes....

I want to drop some fat.

I workout first thing in the morning on an empty stomach.

The ONLY time i can fit in cardio is after my weight training. I also find cardio easier after weights!!

WHAT and WHEN the hell do i eat to maximise fat loss AND hormonal response

I'm thinking BCAA's after weights and some lean protein and complex carbs 30-60 min after i'm done with cardio. eg: egg whites and oats.

Please help me here. Cutting is just not my thing.

Jag

Since that's the ONLY time, I would go ahead and do HIT cardio after your weights.

Also, walking an hour a day really helps cut down bf levels.

I'd ditch the carbs after the cardio, I'm never hungry after cardio, but if I had to eat, Fat/protein would be the best, to not illicit an insulin response, 45-60 minutes after, think steak, whole eggs, etc....

Different approaches, I find this works for me, experiment and see what happens.

[Jag]

Thanks Omen,

I was actually thinking along those lines until i started researching cardio and nutrition then i just got too many conflicting opinions.

I get bored with cardio so HIIT fits the bill perfectly and i suppose i could do an hour or so of fasted morning walking on my days off.

I was thinking whey, egg whites and a spoonful of either peanut butter or olive oil 30-60 minutes after weights/HIIT depending on appetite.

Scrambled eggs and mushrooms an hour so later and SMALL amounts of protein and complex carbs every 3-3.5 hours after that.

This is for convenience at work.

Steak i was going to alternate with salmon at night for my last meal with a ton of fibrous veges (boccolli, cauliflower, asparagus etc.) for satiety. This is when i'm the hungriest so it makes sense to me to eat like this. I also sleep much better when i'm not hungry.

4:00am i'm at the gym so whatever i have for my last meal of the day is basically my pre workout meal for the next morning.

Thanks again.

Jag