Well I found a rediculously large thread over at AM on this very subject....


Most common thoughts are

65% Heart Rate Cardio for 30-45min, empty stomach is fine
85%+ Heart Rate Cardio (HIIT) for 15-30min, protein/BCAAs pre-cardio is important


I'm waiting to hear back from a few PMs over there to get the skinny on carbs pre-HIIT as there's some debate on that.


Will keep you kids posted

Swank,

You do alot for a 98 year old, (that's what your personal info says)

What is your age, sex, goals?

First of all, morning cardio on empty is a good thing, Just don't overdo it <30 mins.
Your body will go into lipolysis mode using Glucagon for fat release. Eat right after so that the brain doesn't shift into starvation mode which will eat up muscle glycogen.
Add some fat to your first meal, you want to keep blood glucose levels steady not spikey. MCT oil worked well for me, no taste was better than the Flax oil gross out. It helped out prior to lifting. Trade out a whole egg or 2 to your breakfast, they're only 60 calories each. Egg whites have no taste.
Your meals look boring, how many times can you eat chicken breast? Don't knock beef. The bullshit stories your doctor preaches about saturated fat is wet behind the ears. The research started in 1953 and has not been verified.
I just read a story in Men's Health from 11/07 (I think the date is right) about saturated fats (from meat) not being the problem with heart health like they originally thought. The problem has always been with sugar, starches, and trans fats. Lean red meat on occasion is good for you and helps promote muscle growth.
They even stated a recent 8 year $725,000,000 government study called the Womens Health Initiative using 20,000 women on low saturated fat diets did NOT reduce the incidence of cardio related events or strokes. Go Beef! The fats from meat were mainly Lauric, Palmitic, and Stearic acids. Lauric does not affect Cholesterol, Palmitic and Stearic will raise total cholesterol but...(the big BUT) the total is equal LDL and HDL 1:1 which will lower the ratio of LDL/HDL. This is why ancient tribes and Eskimos don't have heart attacks from eating all the meat that they eat. Also, because they don't have sugar, processed carbs, and trans fats in their foods.

Pick foods that you will enjoy. I think a successful diet has to have the ingredients that will make you stick with it. Nobody wants to have to force down things that they don't like.

Cardio- stick with anaerobic, or at least incorporate some into it. I would go with speed jump rope (my favorite) or sprinting. Try some HIIT, if you think you can handle it.

And the most important thing I can say is this...No matter how well you plan it out...you will lose muscle with your weight loss. The reason weight lifters and body builders are successful over couch potatoes is WE ALSO BUILD MUSCLE. Lift weights to keep/add muscle.
CKD for me netted a 3 pound weight loss (all fat) in 2 weeks. My muscles felt fuller, the waistline dropped 2+ inches...not bad for a 47 year old. You may want to try it down the road. It even helped with hunger pangs because of no carbs.
I'll check back in a couple of days.

Ahhhhh...where do I start?

30% fat is okay, I just didn't like anything less than that. But, I think that has to be a part of all meals except PWO carb-up to replenish glycogen and aminos.

Carbs alone post cardio will immediately replenish spent liver glycogen. The reasons- carbs are fast digesting, they break down quickly in the stomach and are propelled into the small intestine. This is where (and only where) nutrients are taken into the bloodstream.
Fats delay the digestion process because they combine with stomach contents and slow the breakdown of foods. The longer it takes for the nutrients to replenish glycogen, the longer lipolysis will remain.
The body won't shift to muscle burning (gluconeogenesis) because it recognizes that "feeding" is in progress due to hormone release caused by food in the stomach and the slow emptying into the intestine. Basically, you will stay in fat burning mode longer following cardio. Again, you need to know the GI and GL of foods (glycemic index and glycemic load). Visit www.Mendosa.com
During cardio, the liver is signalled to release glycogen to keep BGL up to protect the body. If liver stores can't keep up, the body will start to shift to lipolysis. This is the reason for empty stomach cardio. Starting with a half-full fuel tank (your blood sugar) will get you into lipolysis faster. Protein pre-cardio, esp. whey will convert to glucose at a rate of about 58% and increase your BGL.
You even stated that you are aware that carbs enhance fat storage...you are correct. Which is why the macronutrient FAT is more important to preventing fat storage. Keep plenty of good fats in the diet...all day. It is the only macronutrient that doesn't convert to glucose (negligible) and effect an insulin release.

All I can say is you have to try different things. The secret is to fool the body by constantly altering the plan.
You should even add Casiene to "just before bed" because it is slow releasing and utilized during the most important time of the day...sleep.

I'm not exactly an expert in the field of nutrition...but I do know that the experts are always way behind the fitness world. Doctors and nutritionists are still telling their clients "eat a healthy low-fat diet with plenty of carbs" "use the food pyramid" etc. etc.

If you do a little math and use the FDA guidelines of 10% cal. of fat and .33 grms of protein/lb weight. You will see that the balance of 80% is carbs (there are no more macronutrients to divide in to here). This is one of the reasons that 2/3 of the US population is overweight or obese. So much for expert advice.

One other thing...don't worry about the cholesterol in shrimp. Only about 25% of the cholesterol you eat has an effect on your cholesterol profile. If you are healthy and have good blood work results...eat up, just don't overdo it. That should be the motto in life...Don't overdo it! That can apply to anything.

[quote=Sarge]Again, you need to know the GI and GL of foods (glycemic index and glycemic load). Visit www.Mendosa.com[/quote]

Great link. I'm fairly well read on GL/GI which you would have no way of knowing, so please rest assured any carbs I eat are going to be slow digesting, whole grains, etc (and any fats I take in mono/poly-unsaturated, EFAs, Omegas, etc)..



[quote=Sarge]During cardio, the liver is signalled to release glycogen to keep BGL up to protect the body. If liver stores can't keep up, the body will start to shift to lipolysis. This is the reason for empty stomach cardio. Starting with a half-full fuel tank (your blood sugar) will get you into lipolysis faster. Protein pre-cardio, esp. whey will convert to glucose at a rate of about 58% and increase your BGL.[/quote]
Okay now I don't know if you read any of the conversation above, but there's a large consensus over at AM that the body will do lipolysis only when undergoing lower intensity cardio (55-65% heart beats per minute, % of max). This is why most BBs do incline walking for 30-45min, as it is also believed over at AM (and this is a thread that's been on going for 4 years now) that high intensity cardio (75-95% BPM), including and especially interval training, will put the body into muscle-burning mode. This is why it is recommended to drink down some BCAAs before hand, if not some whey. Supposedly the BCAAs will buffer against muscle breakdown.



[quote=Sarge]You even stated that you are aware that carbs enhance fat storage...you are correct. Which is why the macronutrient FAT is more important to preventing fat storage. Keep plenty of good fats in the diet...all day. It is the only macronutrient that doesn't convert to glucose (negligible) and effect an insulin release.[quote]
Understood, BUT. And this will be a familiar but. This seems to contradict the suggestion that I should add Fats to my carb-meals, since those meals will result in an insulin raise and I would have fats ready to be shuttled, which is why the common impression is that you shouldn't mix carb intake with fat intake...[/quote]



[quote=Sarge]You should even add Casiene to "just before bed" because it is slow releasing and utilized during the most important time of the day...sleep.[/quote]
Check my "Pre-Bed Stomach Filler" meal.... Casein+PB to keep me full all night


[quote=Sarge]One other thing...don't worry about the cholesterol in shrimp. Only about 25% of the cholesterol you eat has an effect on your cholesterol profile. If you are healthy and have good blood work results...eat up.[/quote]
Great news here, they are so easy to whip up on short notice. Microwave, on the grill, and the bag of frozen large shrimp at my grocer is affordable too!


Well, let me know your thoughts on mixing carb and fat intake, especially since my carb intake is crammed into a couple meals.

Thanks again Sarge...




Anyone else who's reading is welcome to jump into the conversation or at least add a few thoughts.

whey + bcaas for both low intensity and high intensity/HIIT cardio? or just HIIT stuff?


I know HIIT's benfits are the metabolism boost you receive throughout the day, so all that matters is you get through it without destroying your muscles, but...

I thought low intensity cardio was more about the fat burning during the actual session, thus taking whey before low intensity cardio sessions could hinder the fatloss thereof?

????


anyhow, the cut is going well. i have two old bottles, one of lean xtyreme and one of hyperdrive... i'm going to take these, and also going to try the rpm/drive stack soon


also just received 1000g of beta alanine.

i'm psyched :>




edit- oh and thanks for stopping in the thread, X

I may have missed a couple of things you posted such as caseine before bed etc.

Yes, the cardio may be a little high which is why I said I prefer speed jump rope. It's short cycles of anaerobic work (like sprinting), HIIT will accomplish the same thing.
"Staying in lipolysis longer"- we're only talking about an hour or so total. If you start cardio (60-70% max HR) and maintain for 30 minutes, then eating a carb meal may stop the fat burning process because the body recogizes glucose uptake and stops excreteing glucagon. All I'm saying is, give the body a few more minutes to burn fat by slowing digestion. After all, you're in a cut mode. You may lose a little muscle by "cutting", you will gain it back when lifting and post workout meals. You have to learn to "know" your body by trying different things. My advice may not work for you as well as it did for me. I know the "Isocaloric" diet was a nice, slow, constant, cut diet for me. After several weeks I had the only six-pack ever in my life (at 36 years old). I was also 5% BF. This was for the EAS competition. I still try to eat Isocalorically as part of my lifestyle. I believe it is the best eating plan for all body types. You can vary protein, carbs, fat to your specific goals.
It sounds like you're on the right path. Try it out and vary things to compensate for shortages.

If you starting Beta Alanine, I can tell you I used Clout by Man. Great stuff, especially the "tingle" after drinking.
To truly test it out. I did calf raises using the whole stack which normally burns the hell out of my calves after 15 reps. After using Clout, I did the calf raises and kept going for 20+ reps and still didn't have the burn as bad. Also, "down the rack" side lateral shoulder raises didn't burn at all (usually it's pretty bad). I think you'll be pleased with it.

Sorry, I meant "Body Octane" for Beta Alanine. Good lactic acid buffer.
I used Clout at a different time. Clout has a form of creatine (tri-creatine malate). This will put weight on you.

Thanks Sarge, will keep you guys posted as I continue.

Things have been going very well, have been keeping to the 40%p 30%f 30%c and things are moving quite well.

+1