[yankees3]

Originally Posted by glenihan

200 -your age is your max HR .. 60-65% of that .. so you want between 120-130 bpm which should be a fast walk anyway

Are you sure its 200 - age? I thought it was 220 - age. (At least I hope its 220 or I've had mine figured out wrong for the past 4 months)

[BryanM]

its 220

[meathead1987]

Are we shooting for 65-70% MHR or should it be 65-70% Vo2 max, because when your HR is jacked on something like clen 130-140BPM is a walk at best.

[Lean One]

Originally Posted by meathead1987

Are we shooting for 65-70% MHR or should it be 65-70% Vo2 max, because when your HR is jacked on something like clen 130-140BPM is a walk at best.

The equasion uses heart rate. I find it nearly impossible to keep HR in the specified range when on stims. in that case, I usually pay more attention to breathing. It should be slow and steady during low intensity cardio.

[TheCrownedOne]

Originally Posted by Bobo

Most pro's do not follow depletion diets until the very last week.

Do low intesity (60% max) no more than 4 times per week. I don't go longer than 45 minutes (on non workout days) and no more than 30 minutes on days I do it after resistance trianing.

I've seen you recommend this (no more than 4 days per week) a few times and was wondering why? What about doing it 2 times per day, 4 days per week, or it is only recommended to do it no more than 4 total times per week?

[Guido]

Originally Posted by PirateFromHell

BCAAs and glutamine before, moderate intensity (60-70%) for up to 30 min, followed immediately by breakfast.

what he said...and of course it goes without saying, if you're on AAS you can do cardio whenever for however long and you wont lose a single fiber of muscle (slight exaggeration but you get the point).

[Aeternitatis]

What I do is this: 1/2 serving of Ready4War with added ALCAR and BCAA first thing in the morning 30 minutes before going for a 2 mile run. This has been working very well for me and I've noticed greatly increased leanness with NO weight loss. What does that tell you?

[doggzj]

Originally Posted by Sheesh

Read Me!

Maybe someone can follow this up. This article seems to be contridicting parts of this thread.

For those who aren't going to click. It basically says 15-20mins of 90% Vo2 cardio has a similar IGF-1 and GH responce as a heavy lifting session. This seems to be very benificial.

Pros, obviously, are not looking for this responce so this method would not be valid for them. But how would it work with normal men not supplementing with GH and/or IGF-1?

[Aeternitatis]

Originally Posted by doggzj

Maybe someone can follow this up. This article seems to be contridicting parts of this thread.

For those who aren't going to click. It basically says 15-20mins of 90% Vo2 cardio has a similar IGF-1 and GH responce as a heavy lifting session. This seems to be very benificial.

Pros, obviously, are not looking for this responce so this method would not be valid for them. But how would it work with normal men not supplementing with GH and/or IGF-1?

I have read this in a few different places and can say that I find it to be better at overall body comp improvement than say longer, lower intensity cardio. Also, I don't get the usual ankle and knee soreness (assuming I'm runnng) that I would lower intensity, long carido. Plus, going hardcore for 15-20 minutes is just way more satisfying than pounding the pavement half-assed for 40 minutes.

[HalleluYAH]

Originally Posted by oldfart

- Low to moderate intensity.

- Preferably with ECY about 20-30 mins prior

- A double small WHEY shake (w/water) or amino pak before is definitely a deal clencher

Its one of my givens.

I concur^^

[400runner]

theres ups and downs to it. you can go without getting uncomfortable, but you can "bonk" and run out of all energy too that way. its all about what kind of cardio your doing. hard runs i personally would go empty stomach. (becuase your not going as far) long runs, more then 7-8 miles, i'd eat a Small energy bar. either way running is catabolic.

[Giantz11]

Hard runs on an empty stomach.....Hope you don't like your muscle, cause you can waive it goodbye. And you can avoid catabolism by doing Low-Intensity cardio.

[adzy]

i think it depends on how long you train, i read somewhere that if you eat your breakfast 3 hours after getting up it can affect the bodys abilty to burn fat efficiently

[eliteballa3]

From my expericne i noticed aerobics first thing in the mroning for fat loss not real hard on the body but ur burning fat and calories and not to much muscle pop in billy blanks in the morning and then go about your day with what you normaly eat for pre/post workout or whatever thats what ive found works best for me.

[QUICKRYDE]

Well, this is what works for me>>>

I take 10 BCAA, 4 HMB pills and 64 ounce of water about 20mins before I do cardio. I wait this long to make sure the supplements hit my system and to release my urine before I do my crunches, sit-ups, leg raises and side bends and than I hit the treadmill.

I do 30mins of up hill running {speed walking} on a moderate level and I hit the cross trainer for 10mins.

When I completed my routine...I take 10 BCAA, 4 HMB pills and a high protein and low carb meal replacement shake. My next meal is two hours from the last meal and I will consume a turkey sandwich, fruit and a whey protein shake.

I do this routine 3 times a week.

[gwilym]

i always have 40g of whey 30mins beforehand to prevent muscle loss. It worked a treat for me.

[davisville64]

I am currently bulking. However, I am a "fat ass by nature" you might say. I was thinking of doing 2 AM cardio sessions per week on an empty stomach, with an MRP right after. What do you think?