posted Fri, 03/08/2013 - 08:56
2277
Fasted cardio
ad
I just finished my first cycle. I made some really good gains dropped 3.5 bf and gained 22 lbs of LBM. I've got 4 and a half months before my next cycle and want to incorporate fasted cardio to help get down to 10%bf. I've got a nice track next to my place. I've read here some people do bcaa's and glutamine before. I'm gonna be doing fasted cardio 3 days a week and am looking for some guidance. How long is too long? What's your protocol when it comes to fasted cardio? What's your protocol regarding bcaas's and glutamine? Thanks in advance.
- Bookmark
- 0
- 0
I read an interesting study on fatloss and fasted cardio. There was a graph which showed how your body utilised carbs vs. fat stores as a form of energy. Unfortunately I cant find the article now, but what I remember is that after a 12 hour fasted state, your body will utilise fat as a form of energy and it's almost pure fat oxidisation. It's one of the reasons so many people follow the leangains protocol. I've recently started this form of dieting and will feed back on my results
Although at the end of the day, in terms of fatloss, the most important factor is total amount of calories consumed and calories burnt. Take in too many calories and you wont lose weight, period
I've tried almost every method out there.... here's what works for me, 5am: 20 oz water w/200mgs caffeine (in place of coffee), B-100 (or any B-vitamin) 1 scoop of BCAA's ( 5mgs) 5:30am, 30 minutes cardio, HIIT, lite jog, treadmill.... I run outta gas around the 20 minute mark, just gotta keep pushin, then protein shake immediately after... I do this EOD when wanting to trim fat.... seems like the older I get, the less I give a shit... good luck bro!
That's what I was thinking of doing. I've got some caffeine pill form that I use occasionally. I'm hoping that some fasted cardio and a carb deficient diet will help me get to 10% bf before my next cycle.
this research helped me a lot when i started fasted cardio
http://www.t-nation.com/free_online_article/sports_body_training_perform...
ive moved on to interemittent fasting which i read a good ebook on ill see if i can find the author but fasting has worked really well for me, slightly better than fasted cardio alone
good read so far..ill keep a eye on this.
angusOk so there is a plethora of information on the internet about all of this and you should experiment and find what works for you. The biggest problem with fasted cardio is that as soon as you get above 65% of your maximum heart rate the ratio of fat to muscle being burned changes. You can find a calculator for finding your max heart rate HERE. The day I started my current cycle I had run a marathon and did a lot of research on this very subject. Of course I worked up to it but the bottom line is that there seems to be two magic numbers, one is the 65% max heart rate, and the other is 40 minutes. If you run past the 40 minute mark in a fasted state your body becomes catabolic because the fuel source (glycogen) has been depleted from your muscles and liver. Solution to this: Have a protein shake prior to running and take in 120 calories every 45 minutes of cardio. Once you are catabolic then you will be taking away from the gains you just put on from your cycle.
Thanks for the response. I actually ran a half marathon myself in the beginning of my cycle. That was also the last time I really did any running. The 65% is something I've read in depth about. I'll definitely be keeping it less than 40 and I'll definitely do the protein shake before. Thanks bud for your help.
I use a bcaa + glutamine and vitamin C formula, the brand is body tech... I also squirt some NOW l-carnitine (contains B-12) into my shaker and a packet of emergen-c (the bi-carbonate can help you to adsorb more of the aminos because it reduces stomach acid-similar to Alka-seltzer) then drink that, then do 15-20 min of cardio, sometimes more, but never overt 30 min.. After wards I have a spoonful of raw honey and a banana. mix macro greens more bcaa formula and drink that.. After wards I may make a small breakfast or if I have time a large one
Thanks. I'll give a shot! I appreciate it.
Wardi77I just do 2 scoops of whey protein mixed in water and cardio on elliptical for 45 minutes. No experience with BCAA's and glutamine by themselves, Ive always just relied on the aminos and glutamine thats already mixed in the whey.
That's what I was thinking. The whey I buy already has bcaas's and glut added.
Wardi77Yea in my opinion at least, there is enough aminos and glutamine in the whey and I'd rather spend my money on other things like gear than on separate tubs of bcaa's and glutamine. Only supplements I buy separately other than whey and preworkouts like jack3ed are a multivitamins, fish oil, glucosamine & msn, and vitamin D.