Questions about cardio and meal timing/composition...Jen- Fyre- other competitors?

[TOOLifter]

I am currently dieting and incorporating cardio for a show coming up in about 12 weeks. I had a couple of questions regarding cardio and the meal timing/composition following cardio.

When is the best time for cardio? Is there a best time? After workouts, first thing A.M., other??? Least catabolic/most effective-

Also, after cardio, how long do you wait to eat and what does yuor post-cardio meal consist of? Just trying to dial it in hardcore, and the sooner I can get it perfect the better...thanks for the help!

TL

[Fyre]

Well, first thing in the morning is always the best time to do cardio in my opinion but you may even choose to do it twice a day when getting closer to the show. Depending of course on your bodyfat level.
What length of cardio are you doing?

[TOOLifter]

I was thinking between 30-45 minutes per session, just didn't know when the best time was. What do you suggest eating after cardio? How long after do I wait? Thanks, hun- sorry for being a pest! You saw the pics- it's time to get down and dirty!

TL

[Fyre]

Originally posted by TOOLifter
I was thinking between 30-45 minutes per session, just didn't know when the best time was. What do you suggest eating after cardio? How long after do I wait? Thanks, hun- sorry for being a pest! You saw the pics- it's time to get down and dirty!

TL

Are you only doing one a day? I would suggest interval training for sure. if you're bodyfat doesn't drop quickly enough, you may want to go to two 20-30 minutes sessions a day, once in the morning and once in the evening. Just be sure you are taking in enough calories as not to lose muscle. Too much cardio can be as bad as not enough.
You'll get mixed reviews on how long to wait after cardio to eat. I don't know about you, but I'm starvinf after cardio, so I just usually have a protein shake and drink it on the way home or to work.
Thanks for posting the pics btw. Are you going to post say every couple of weeks to see your progress?

[fatchops]

I suggested to TOOLifter to start two sessions A.M 45 mins and pm session for 20min.

What this might be a stupid question but what does interval training consist of? We will try to get pics up every 2 weeks.

[atherjen]

interval training is short cardio sessions, but just as effective in shorter periods. for example a slight warmup then 1minute intense pace(as hard as you can go) followed by 1 minute moderate pace, then repeat until 20-30minutes is up

[Fyre]

I think two 20-30 minute sessions would be fine TooLifter. One in the am and one in the pm.
Jen described Interval Training perfectly. When I run on the treadmill, I do two minutes run, then one minute walk moderately, then two minutes run, then one minute walk moderately...........
That seems to work very well for me.

[sonis9]

toolifter- first thing in the morning cardio for me is the best option also!! eat when ever you next meal falls. as for the duration, start with 20 min. in the a.m. you do not want to start to fast because there is no where to go but up in time!! as you work through you pre contest stuff let us know what is happening with your progress, we can help~ good luck~

[TOOLifter]

Thanks, Sonis! I appreciate the help so much! As a little update, since posting 2 weeks ago, I've lost 5 lbs of fat and gained 4 pounds lean (as far as the calipers say)...so the scale only has me at a 1 lb loss in two weeks, but my body comp is rocking! I'm going to post progress pics in the members forum at the end of this week so check 'em out...all the advice is welcome!

TL

[DirkMoneyshot]

I personally like splitting it between morning and evening.

Example if you are doing 60 min / day:

30 min Morning Cardio
30 min Following Workout

I would start using that around 40 min / day

20 morning
20 workout

otherwise stick with the morning until you get to 40 min / day

Also good job on the update: I would suggest hitting the cardio hard. I remember looking at those pics and you didn't have a lot of time to do a lot of work:

60 min / day would be a good place to start:

I think next time you compete you'll

1.) Give yourself more time
2.) Not get so fat

['tensity]

Originally posted by atherjen
interval training is short cardio sessions, but just as effective in shorter periods. for example a slight warmup then 1minute intense pace(as hard as you can go) followed by 1 minute moderate pace, then repeat until 20-30minutes is up

Have always responded best to interval (or "sprint") training for cardio, especially in the morning. Tool, remember Pulse? Did sprint bike workouts for 6 weeks that last summer, leaned up like a mofo (the Sus/Winny combo didn't hurt). Always did 3 min warmup, then "sprint" (pedal your ass off) for 20 sec, steady level for 40 sec and so on and so forth for between 15-20 mins, with a 2-3 min cool down aftewards. Very effective.