Hi I have started cutting and while reading MANY articles I mostly came across:
"As you probably have seen, the best time to do cardio to burn fat is first thing in the morning on an empty stomach. have your first three or four meals mostly coming from protein and carb sources (say breakfast, pre-workout, postworkout and lunch), along with your last two or three focusing around protein and fat (mid-afternoon snack, dinner, and possibly one evening meal). Cardio for 30mins at least 5 times a week".
Now, I was thinking, HIIT and Tabata sprints (which are very very effective) havn't been mentioned. And Ive read a lot about sprints being more efficient in keeping metabolism active, burns more calories etc.
Which is better when one is cutting? Jogging for 30mins daily or sprinting for 4-5 times a week? And is it true that its recommended to run on an empty stomach? Im not sure if I can handle long distance jogging without eating breakfast before..
I'd like to have opinions based on personal experiences please.
HIIT, Tabata sprints or 30mins jogging while cutting?
Moderators: Boss Man, cassiegose
I agree with half of that article.
The part about the food timing, A+.
But the burning fat in the morning, uh, not always. This theory is based on the assumption that you are carb depleted first thing in the a.m. and that because of that, your body will turn to using fat stores for energy. But how do you know the body is not using muscle for energy?
The only way you can ensure that you are using fat stores for energy is if you follow an anabolic diet, including a 12 day induction. And even at that the last 2 days before carb up are the recommended "heavy" training days, to totally deplete before your re-feed.
Personal expereince: I ALWAYS did cardio early in the a.m., before breaky. Worked great to lose inches. But in the past 6 months, I stopped doing this because I was losing too MANY inches from thighs. I worked to hard to get the muscle I have to continue this way. Solution was to eat and do cardio a little later on in the day. Doesn't have to be a big meal, 100 grams of yogurt, a fruit or shake is enough.
Keep the sprints. Whoever wrote the article didn't have a a football player in mind. You must be very proficient at running by now. Sprinting and HIIT are much more difficult for the body to adapt to then jogging is. And they will help to build muscle. Did you look into a GPP?
Remember you are cutting, not losing. You must maintain the muscle you have and drop some BF to reach your "ideal". Be sure you are consuming enough calories. BCAA's can help you pre and post workout.
diana
The part about the food timing, A+.
But the burning fat in the morning, uh, not always. This theory is based on the assumption that you are carb depleted first thing in the a.m. and that because of that, your body will turn to using fat stores for energy. But how do you know the body is not using muscle for energy?
The only way you can ensure that you are using fat stores for energy is if you follow an anabolic diet, including a 12 day induction. And even at that the last 2 days before carb up are the recommended "heavy" training days, to totally deplete before your re-feed.
Personal expereince: I ALWAYS did cardio early in the a.m., before breaky. Worked great to lose inches. But in the past 6 months, I stopped doing this because I was losing too MANY inches from thighs. I worked to hard to get the muscle I have to continue this way. Solution was to eat and do cardio a little later on in the day. Doesn't have to be a big meal, 100 grams of yogurt, a fruit or shake is enough.
Keep the sprints. Whoever wrote the article didn't have a a football player in mind. You must be very proficient at running by now. Sprinting and HIIT are much more difficult for the body to adapt to then jogging is. And they will help to build muscle. Did you look into a GPP?
Remember you are cutting, not losing. You must maintain the muscle you have and drop some BF to reach your "ideal". Be sure you are consuming enough calories. BCAA's can help you pre and post workout.
diana
thanks. so it its not a "sin" to have breakfast and workout 30-45mins after that. because that's system right now.
secondly, what should a cutting diet look like? I probably half the last 1-1.5 inches to lose and im done. what's the best thing to do in the final phase? I have been doing a lot of sprints and even cardio. I think something is not FULLY working in diet.
secondly, what should a cutting diet look like? I probably half the last 1-1.5 inches to lose and im done. what's the best thing to do in the final phase? I have been doing a lot of sprints and even cardio. I think something is not FULLY working in diet.
You listed the foods you eat, but what about the timing? Post a daily menu with times and what you are eating and I'll pick apart the macros.
Where is the 1.5, around the waist? If so, with that full body workout I suggested it will be gone in no time.
Make sure you are not losing muscle, other wise your gonna end up too skinny.
Some people insist on cardio before food, but it's not going to help you maintain the mass you have now. Each person is different and most articles are not looking at athletes, but rather the masses, for a target audience.
d.
Where is the 1.5, around the waist? If so, with that full body workout I suggested it will be gone in no time.
Make sure you are not losing muscle, other wise your gonna end up too skinny.
Some people insist on cardio before food, but it's not going to help you maintain the mass you have now. Each person is different and most articles are not looking at athletes, but rather the masses, for a target audience.
d.
yes that 1.5 is around the waist covering a bit of the abs.
food time:
Brown rice (twice a week) - EXACTLY AFTER A WORKOUT
Pasta (once a week)- I HAVENT HAD THIS FOR A MONTH NOW, CHEAT MEAL
Poultry (chicken,turkey etc)- ANYTIME BEFORE 8PM
All kind of meat- ANYTIME BEFORE 8PM
Salads (vegetables,corn and tomatoes mainly)- ANYTIME
Fruit (oranges,apples,pears,peaches,bananas)-MOSTLY UP UNTIL 5-6PM
Oatmeal and Special K (for breakfast obviously)- BREAKFAST AND EXACTLY AFTER A WORKOUT
3 eggs a day (2 whites, 1 full)-FOR BREAKFAST ONLY
Canned tuna in brine- ANYTIME
Cheese (low fat)-LATE AFTERNOON ABOUT 5-7PM
Almonds,- LATE AFTERNOON ABOUT 5-7PM
Cup of milk- ANYTIME, EVEN BEFORE BED
Yogurt low fat- MOSTLY UP UNTIL 5-6PM
Olives, olive oil and capers- ANYTIME
Brown bread (I currently keep bread as much as I can out of diet, I rarely have) - EXACTLY AFTER A WORKOUT..
for example this is what I had yesterday:
During the weekend I have more time to workout out so i do so two times.ie (eat a little bit more than usual)
This was schedule today:
7am-breakfast- oatmeal covered with 1 low fat yogurt and a banana. and 3 eggs, (2 whites)
8am-workout- weights and Tabata sprints
9.30am postworkout- special k cereal, can of tuna with 5 olives + cup of milk
12pm-lunch- 2 portions steak + veg salad.
4pm preworkout- 2 slices turkey + low fat yogurt+ 5almonds+ fruit (apple)
20min jogging
5.30 pm postworkout - 2 turkey sandwiches (brown whole wheat bread) with 2 slices fat free cheese. + fruit (pear)
I didnt have the need to eat in the evening I could have had some salad and chicken thats what was cooking but I wasnt hungry. usuallly I still eat if im not hungry but I felt ive had too much yesterday.
PS; you mentioned that full bodyworkouts will def. cut fat. Im switiching to 4 day split routines for a change, just to try the system out. hope that will reap benefits too...
overall I think there are some details preventing me from reaching goal because seriously if I post all workouts and training9cardio,hiit,cardio,hiit,cardio all the way) I have been doing this summer (most of the time hiit/cardio twice a day) you wouldnt believe that im still after goal.me myself I dont believe it, but im still happy that I got awsome results from may and i am patient no problem.thanks for the help by the way
food time:
Brown rice (twice a week) - EXACTLY AFTER A WORKOUT
Pasta (once a week)- I HAVENT HAD THIS FOR A MONTH NOW, CHEAT MEAL
Poultry (chicken,turkey etc)- ANYTIME BEFORE 8PM
All kind of meat- ANYTIME BEFORE 8PM
Salads (vegetables,corn and tomatoes mainly)- ANYTIME
Fruit (oranges,apples,pears,peaches,bananas)-MOSTLY UP UNTIL 5-6PM
Oatmeal and Special K (for breakfast obviously)- BREAKFAST AND EXACTLY AFTER A WORKOUT
3 eggs a day (2 whites, 1 full)-FOR BREAKFAST ONLY
Canned tuna in brine- ANYTIME
Cheese (low fat)-LATE AFTERNOON ABOUT 5-7PM
Almonds,- LATE AFTERNOON ABOUT 5-7PM
Cup of milk- ANYTIME, EVEN BEFORE BED
Yogurt low fat- MOSTLY UP UNTIL 5-6PM
Olives, olive oil and capers- ANYTIME
Brown bread (I currently keep bread as much as I can out of diet, I rarely have) - EXACTLY AFTER A WORKOUT..
for example this is what I had yesterday:
During the weekend I have more time to workout out so i do so two times.ie (eat a little bit more than usual)
This was schedule today:
7am-breakfast- oatmeal covered with 1 low fat yogurt and a banana. and 3 eggs, (2 whites)
8am-workout- weights and Tabata sprints
9.30am postworkout- special k cereal, can of tuna with 5 olives + cup of milk
12pm-lunch- 2 portions steak + veg salad.
4pm preworkout- 2 slices turkey + low fat yogurt+ 5almonds+ fruit (apple)
20min jogging
5.30 pm postworkout - 2 turkey sandwiches (brown whole wheat bread) with 2 slices fat free cheese. + fruit (pear)
I didnt have the need to eat in the evening I could have had some salad and chicken thats what was cooking but I wasnt hungry. usuallly I still eat if im not hungry but I felt ive had too much yesterday.
PS; you mentioned that full bodyworkouts will def. cut fat. Im switiching to 4 day split routines for a change, just to try the system out. hope that will reap benefits too...
overall I think there are some details preventing me from reaching goal because seriously if I post all workouts and training9cardio,hiit,cardio,hiit,cardio all the way) I have been doing this summer (most of the time hiit/cardio twice a day) you wouldnt believe that im still after goal.me myself I dont believe it, but im still happy that I got awsome results from may and i am patient no problem.thanks for the help by the way
just eat post workout meal; this is what I had until today- will update it tonight:)
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
as you can see I focused on carbs early this morning and now i try to cut those carbs afer lunch. (which will be meat)
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
as you can see I focused on carbs early this morning and now i try to cut those carbs afer lunch. (which will be meat)
- as staed you might burn muscle in the morning w/out eating prior
- you don't need 5 x 30min cardio sessions/week dependiong on the intensity of them
- sprintys are a far better option, yes
- you couldn't sprint x 5/week on any diet i wouldn;t think if also doing wts and other cardio ecspecially
- a cutrtting diet should have lots of solid protein, veggies, salads, fruits and healthy fats as well as as much water as you can stomach
- ab fat is a sign of cortisol which is coming from too much cardio (2/day, no way)
- ideally i wouldn't do tabata on wt days, easy cardio after wts or later in the day with tabata on off days
- leave the tuna out of post meal and add a protein shake instead
- might niot the fruit before second cardio session if it's only easy but keep protein and fat there
- you coulf almost get away with no carbs after that depending on how hard you do it or stick to 1 sandwitch not 2 or the fruit, not both though
- eat in the evening hungry or not, protein and salad, veg
- you don't need 5 x 30min cardio sessions/week dependiong on the intensity of them
- sprintys are a far better option, yes
- you couldn't sprint x 5/week on any diet i wouldn;t think if also doing wts and other cardio ecspecially
- a cutrtting diet should have lots of solid protein, veggies, salads, fruits and healthy fats as well as as much water as you can stomach
- ab fat is a sign of cortisol which is coming from too much cardio (2/day, no way)
- ideally i wouldn't do tabata on wt days, easy cardio after wts or later in the day with tabata on off days
- leave the tuna out of post meal and add a protein shake instead
- might niot the fruit before second cardio session if it's only easy but keep protein and fat there
- you coulf almost get away with no carbs after that depending on how hard you do it or stick to 1 sandwitch not 2 or the fruit, not both though
- eat in the evening hungry or not, protein and salad, veg
fruit is good for cutting? i read that they have a lot of sugars.swanso5 wrote:-
- leave the tuna out of post meal and add a protein shake instead
- might niot the fruit before second cardio session if it's only easy but keep protein and fat there
- you coulf almost get away with no carbs after that depending on how hard you do it or stick to 1 sandwitch not 2 or the fruit, not both though
as for what I quoted, is skimmed milk good for post workout?
could you explain better what i quoted as i couldnt figure out some words due to grammatical erros. thanks
ok. are you an expert in cutting? i am asking this because I need somone to tell me the rules of cutting. the best/main ones so that I can achieve great results. I may be annoying you but you are the only people I can ask and I have answered tons of questions through you. So can you basically tell me all I need to know about cutting.
Later today (because im not at home and I dont know it by hard) i will post new routine regarding weights,cardio and hiit. thanks a lot,really.
Later today (because im not at home and I dont know it by hard) i will post new routine regarding weights,cardio and hiit. thanks a lot,really.
Agreed with swans05. Experience is better than an "expert" opinion, anyday. You'd be well served to take his advice, grammarical errors and all.
You need a post workout shake in there, be sure it has maltodexterin to aid recovery (no "no carb" protein powders). The reason for this is your body is at peak time to use use the protein, and tuna will take too long to digest, not delivering the protein to the muscles immediately. The malto carbs will carry that protein to the places it's needed. Also would strongly suggest BCAAs (branch chain amino acid) pre-workout. This will help you to maintain the muscle you have. Supplementing with about 4g daily of fish oil will help prevent joint damage and will also help to burn tummy flab.
There are no hard and fast rules, only guidelines, due to each person having different reactions to exercise and food intake. You have very little BF to lose right now, I'm gonna warn you again, don't go overboard with your "cut". Your food looks good, do try and finish your daily carb intake before 3pm, or after the last workout of the day. Your evening meals should be fat and protein based, with green veggies only. Speaking of which, they seem to be lacking in your diet. Add at least a cup of brocolli daily, it's a super food. Supplements will really help you at this point.
I'm gonna ask you again, did you find a GPP program to use rather than all that cardio? You've gotta cut some of that out. Did you look at the full body program I recommended? I am concerned about the fixed weight you are using in your current routine, you are not getting full benefits from it. Currently you have too much secondary and remedial work in your program.
d.
You need a post workout shake in there, be sure it has maltodexterin to aid recovery (no "no carb" protein powders). The reason for this is your body is at peak time to use use the protein, and tuna will take too long to digest, not delivering the protein to the muscles immediately. The malto carbs will carry that protein to the places it's needed. Also would strongly suggest BCAAs (branch chain amino acid) pre-workout. This will help you to maintain the muscle you have. Supplementing with about 4g daily of fish oil will help prevent joint damage and will also help to burn tummy flab.
There are no hard and fast rules, only guidelines, due to each person having different reactions to exercise and food intake. You have very little BF to lose right now, I'm gonna warn you again, don't go overboard with your "cut". Your food looks good, do try and finish your daily carb intake before 3pm, or after the last workout of the day. Your evening meals should be fat and protein based, with green veggies only. Speaking of which, they seem to be lacking in your diet. Add at least a cup of brocolli daily, it's a super food. Supplements will really help you at this point.
I'm gonna ask you again, did you find a GPP program to use rather than all that cardio? You've gotta cut some of that out. Did you look at the full body program I recommended? I am concerned about the fixed weight you are using in your current routine, you are not getting full benefits from it. Currently you have too much secondary and remedial work in your program.
d.
For example this is what I had today:
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
1pm apple
2pm steak with 2 potatoes and veg.
5pm 2 turkey slices and some capers + cup of skimmed milk
8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds
first three or four meals mostly coming from protein and carb sources ( breakfast, pre-workout, postworkout and lunch), along with last two or three focusing around protein and fat (mid-afternoon snack, dinner, and possibly one evening meal).
regarding training i am going to start this routine (spliiting routine after months of full body wrokots)
Monday- cardio (30mins), 5-6 hrs later Legs+ Abs
Tuesday- Rest
Wednesday- Chest + Triceps+ Tabata Sprints
Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints
Friday- Rest
Saturday- Abs+ cardio (30mins)
Sunday- Back + Biceps+ Forerams
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
1pm apple
2pm steak with 2 potatoes and veg.
5pm 2 turkey slices and some capers + cup of skimmed milk
8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds
first three or four meals mostly coming from protein and carb sources ( breakfast, pre-workout, postworkout and lunch), along with last two or three focusing around protein and fat (mid-afternoon snack, dinner, and possibly one evening meal).
regarding training i am going to start this routine (spliiting routine after months of full body wrokots)
Monday- cardio (30mins), 5-6 hrs later Legs+ Abs
Tuesday- Rest
Wednesday- Chest + Triceps+ Tabata Sprints
Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints
Friday- Rest
Saturday- Abs+ cardio (30mins)
Sunday- Back + Biceps+ Forerams
i can't everthing i know or it would taker forever...
1 - search Destroying Fat by Christian Thibaedeu
2 - i would lay off the supp's at the moment and see how a structured program works for you...you should see something from that alone so save supp's until you've stalled later
3 - if your at 12% now than aim for a 1% drop every 2 weeks...this will obviously need to be a long term thing, at least 8 weeks
get back to me after you'ce read the article with questions from it...i think i'll do it in about a month or so
1 - search Destroying Fat by Christian Thibaedeu
2 - i would lay off the supp's at the moment and see how a structured program works for you...you should see something from that alone so save supp's until you've stalled later
3 - if your at 12% now than aim for a 1% drop every 2 weeks...this will obviously need to be a long term thing, at least 8 weeks
get back to me after you'ce read the article with questions from it...i think i'll do it in about a month or so
Re: HIIT, Tabata sprints or 30mins jogging while cutting?
That is not necessarily true. Research shows that a TINY bit more fat is burned when someone does their cardio before breakfast. However, their workout is likely to be lower quality and they are likely to be hungrier throught the day and eat more. Thety are also at higher risk for injury.snorkles wrote:Hi I have started cutting and while reading MANY articles I mostly came across:
"As you probably have seen, the best time to do cardio to burn fat is first thing in the morning on an empty stomach. have your first three or four meals mostly coming from protein and carb sources (say breakfast, pre-workout, postworkout and lunch), along with your last two or three focusing around protein and fat (mid-afternoon snack, dinner, and possibly one evening meal). Cardio for 30mins at least 5 times a week".
Now, I was thinking, HIIT and Tabata sprints (which are very very effective) havn't been mentioned. And Ive read a lot about sprints being more efficient in keeping metabolism active, burns more calories etc.
Which is better when one is cutting? Jogging for 30mins daily or sprinting for 4-5 times a week? And is it true that its recommended to run on an empty stomach? Im not sure if I can handle long distance jogging without eating breakfast before..
I'd like to have opinions based on personal experiences please.
There are no hard and fast rules for cutting. I train loads of people for cutting to low body fats and it's completely different for each person. Most often I like to give people a variety of cardio because it's most beneficial to the body, but again it really depends.