Cardio

Good-Life · Post by **Good-Life** » Sat Oct 21, 2006 12:43 pm

How long should I run for cadio to be able to see abs? I don't want to lose any muscle mass that I have gained. I also need something to do when I go to bed and wakeup to help me get amazing abs.

swanso5 · Post by **swanso5** » Sat Oct 21, 2006 10:16 pm

abs will come with diet...post current training and nurtrition plan so we can see where you can improve

Good-Life · Post by **Good-Life** » Sun Oct 22, 2006 4:18 pm

Im new to all this fitness stuff so I usually work out 3 times a week(MWF), upper body, then(TuesThur) 2 times lower body. I usually do 2 set 7 reps for upper, then 2 sets 11 reps lower. Before I work out i run 6 minutes on 6.0, then I work out. After a workout I might have 2 double cheeseburgers, fries and a drink, or some pizza and wings because of the protein to help rebuild the muscles. I don't know what I should eat before a workout or after.

diet usually consists of :

Breakfast - 2 pkgs quaker oatmael
Lunch - sandwich (deli meat, salami), mac and cheese.
Snack - Some cookies and fruits (apple)
Dinner - Shake & bake chicken with rice.

Any info would be helpful thanks.

I'm also 19 , 5'9 , and 180, bf %= 12 %,

sameey70 · Post by **sameey70** » Mon Oct 23, 2006 10:22 am

Good-Life wrote: Im new to all this fitness stuff so I usually work out 3 times a week(MWF), upper body, then(TuesThur) 2 times lower body. I usually do 2 set 7 reps for upper, then 2 sets 11 reps lower. Before I work out i run 6 minutes on 6.0, then I work out. After a workout I might have 2 double cheeseburgers, fries and a drink, or some pizza and wings because of the protein to help rebuild the muscles. I don't know what I should eat before a workout or after.

diet usually consists of :

Breakfast - 2 pkgs quaker oatmael
Lunch - sandwich (deli meat, salami), mac and cheese.
Snack - Some cookies and fruits (apple)
Dinner - Shake & bake chicken with rice.

Any info would be helpful thanks.

I'm also 19 , 5'9 , and 180, bf %= 12 %,

Based on the food selections you have posted, you are getting quite a bit of fat, although your body fat is 12% How did you determine your body fat level? Dietary fat is more easily stored as body fat compared to carbohydrate and protein. I would suggest lower fat protein sources, avoiding fried foods and high fat dairy products. Pre and post workout meals should be high carbohydrate to raise blood glucose (blood sugar) and fuel the muscles. The majority of energy comes from muscle glycogen(carbohydrate stored in the muscles), followed by liver glycogen (carbs stored in the liver) and blood glucose. A moderate amount of protein will also be beneficial.

swanso5 · Post by **swanso5** » Mon Oct 23, 2006 4:23 pm

i doubt your 12% with a diet like that...you need protein with every meal

Breakfast - 2 pkgs quaker oatmael
Lunch - sandwich (deli meat, salami), mac and cheese...too many carbs and not enough protein
Snack - Some cookies and fruits (apple)...take out cookies and add protein
Dinner - Shake & bake chicken with rice...sounds like it's packaged so have chicken breeast and steamed brown rice

i think another meal should be inserrted probably before bed consisting of protein and healthy fats only...also your post meal is terrible...fries, cheeseburgers ans pizza??? you need a protein powder and simle carbs at this time...any fat will limit carb and protein absorbtion untill after the fat is digested so ty=therefore you aren't getting fuel into the muscles when it most needs it and won't have recovered from session to session

sameey70 · Post by **sameey70** » Mon Oct 23, 2006 9:16 pm

swanso5 wrote:i doubt your 12% with a diet like that...you need protein with every meal

Breakfast - 2 pkgs quaker oatmael
Lunch - sandwich (deli meat, salami), mac and cheese...too many carbs and not enough protein
Snack - Some cookies and fruits (apple)...take out cookies and add protein
Dinner - Shake & bake chicken with rice...sounds like it's packaged so have chicken breeast and steamed brown rice

i think another meal should be inserrted probably before bed consisting of protein and healthy fats only...also your post meal is terrible...fries, cheeseburgers ans pizza??? you need a protein powder and simle carbs at this time...any fat will limit carb and protein absorbtion untill after the fat is digested so ty=therefore you aren't getting fuel into the muscles when it most needs it and won't have recovered from session to session

Actually from the exercise routine described, your diet, if this is a normal meal plan for you is deficient in carbohydrates, high in fat, and is sufficient in protein. Fat is the last macronutrient to leave the stomach which is why it is more satiating, making you feel full longer and does not limit carb and protein absorption. If anything, the high amount of fat is limiting the amount of carbohydrate in your diet. You are getting sufficient protein but it is high fat. Refer to some of the low fat protein food sources I mentioned earlier. No protein powders needed.

swanso5 · Post by **swanso5** » Tue Oct 24, 2006 4:50 am

why not protein powder after training? how else can you get amino acids into the blood stream as soon as you can

sameey70 · Post by **sameey70** » Wed Oct 25, 2006 11:06 am

swanso5 wrote:why not protein powder after training? how else can you get amino acids into the blood stream as soon as you can

I do agree that protein intake is important immediately after exercise AND just prior to because it kicks starts protein synthesis in the muscles which have been heavily involved in the exertion. As long as you have a fairly typical western diet, protein intake is probably fairly good. Protein supplements are an expensive way to get protein into your diet. They contain 16-55 grams of protein and cost around $20-$60. A can of tuna costs about $1.00 and provides about 37 grams of protein. Most people can easily get the protein they need from their diet. Muscle contains approximately 22% protein, 72%water, and 6% fat. To add a pound of muscle a week, you need an additional 100 grams of protein in the diet per week. This is only 14 grams of protein/day which is obtainable in 2oz meat, chicken, fish, or cheese or 2 cups lowfat or skim milk. Why not have actual food instead of a protein supplement or powder. Carbohydrate intake is also important immediately after resistance exercise because it can decrease protein breakdown which leads to a positive protein balance which is needed to promote muscle growth. Remember, EXTRA protein is preferrably not laid down as muscle mass, instead it will be used as energy if calories or carbohydrate intake is inadequate, stored as fat if it exceeds calorie needs, or used to form tissues, hormes and antibodies, maintain water and acid-base balance, and control blood clotting processes.

swanso5 · Post by **swanso5** » Fri Oct 27, 2006 11:52 pm

yeah agree with that...i only have client's take it after workouts and maybe in the morning depending on what they like for breaky but otherwise from solids

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