Refueling for cardio days

Mbauer21 · Post by **Mbauer21** » Fri Oct 24, 2008 6:52 pm

SOOOO tomorrow I have cardio day. I am doing elliptical at 100% intensity 10 inclined, I usually do this when I do "slow" paced cardio. and then I do 15 min HIIT. Im confused tho bout what should be post work out?? I usually just take a protein shake....should I include sugary cereal treat??? another thing. On lifting days I eat bout 1900cals, I KNOW that If im doing cardio I need to refuel body, would 2100 be okey?

could eating 1900 cals cause muscle loss???

swanso5 · Post by **swanso5** » Fri Oct 24, 2008 11:42 pm

you should be eating more on wt days then cardio days..avoid the sugary treat if you can or only have 1 of them (breakfast or post training - i'd go post training)

Mbauer21 · Post by **Mbauer21** » Sat Oct 25, 2008 3:37 pm

oooo...sooo on cardio days even if its high intensity I dont have the sugary treat??? and exactly how many cals should I be eating without gaining fat nor risking lossing any precious muslce I mite have there! lol . according to the 655+9.6*weight in kg)+(1.7*height in cm)- (4.7*age) bmr is 1370 .

swanso5 · Post by **swanso5** » Sat Oct 25, 2008 6:09 pm

eat the same as wts day but without post training meal

SarahPT · Post by **SarahPT** » Wed Oct 29, 2008 2:58 pm

The answer to that question in part depends on what your goals are. You gave a lot of info, but not about what you want, weight gain, weight loss, improved fitness?

Mbauer21 · Post by **Mbauer21** » Wed Oct 29, 2008 3:27 pm

opps sorry about that...well goal is to build muscle while at the same time achieving fat loss. I know that both are totally different and to gain muscle you need to eat more and lose fat eat less, but then again muscle gains=fat loss. ALSO, endurance is important for me. I like to run and what not. So I am just wondering what would be a good caloire deficiet or if so increase but that wont lead to fat gains. Im 20. 5'6 and 125lbs just in case!
thanks!!

DianaB · Post by **DianaB** » Wed Oct 29, 2008 8:52 pm

Mbauer21 wrote:opps sorry about that...well goal is to build muscle while at the same time achieving fat loss. I know that both are totally different and to gain muscle you need to eat more and lose fat eat less, but then again muscle gains=fat loss. ALSO, endurance is important for me. I like to run and what not. So I am just wondering what would be a good caloire deficiet or if so increase but that wont lead to fat gains. Im 20. 5'6 and 125lbs just in case!
thanks!!

Sounds good in theory right? How about eating MORE and losing fat while gaining muscle, sounds even better!
Google John Berardi's G-Flux theory, you might change your mind about calories in/out.

Mbauer21 · Post by **Mbauer21** » Wed Oct 29, 2008 9:39 pm

That was an interesting article, thanks DianaB! It deff makes sense. I do eat every2-2.5hrs. So, should I try a 2000 cal diet for starters?? (125X16). I was surprised, in a way, when Berardi said something bout training girls who were 105lbs and eating 1800cals which is a lil less than what I eat now

SarahPT · Post by **SarahPT** » Thu Oct 30, 2008 4:02 pm

You may want to try a small calorie increase. Often times eating more can be very beneficial. I'm 113 pounds and I eat 3000 cals a day. I've always got fuel in the tank for workouts.

Mbauer21 · Post by **Mbauer21** » Thu Oct 30, 2008 4:15 pm

You mean to slightly increase 2000cals? Yea the article DianaB posted talked about that, and it made sense. What Im doing right now is something like this...breakfast I have oatmeal with egg whites etc...but to make it short I eat oats , ezekiel bread, or fruit earlier during the day and then for later I have vegs and solid protein but sometimes find it hard to reach cals since vegs are low in cals , but whenever I get hungry I EAT, I never let myself go hungry...today Ive been having small meals every two hrs. It was day of from the gym too...

DianaB · Post by **DianaB** » Thu Oct 30, 2008 6:50 pm

Just up your calories slowly and see how things go. It's a very individual thing and will be dependent on your activities/level and present muscle mass. If you look for calorically dense foods it's easier to put in the numbers, i.e nuts, raisins, avocado, coconut/olive/peanut oils. Or drink your food, for example as soon as I wake up I have a protein shake with cottage cheese and peanut butter and Greens+. Looks disgusting but tastes pretty good. After I shower and get ready, I eat breakfast. This alone adds about 300 cals to day.
Just go slow and keep records of what you eat, everyone processes macros differently.

Mbauer21 · Post by **Mbauer21** » Fri Oct 31, 2008 12:43 pm

Yea it deff is a very individual thing...ill tweak it around...Right now I just ate tilapia with olive oil with lentils with a cup of brocoli and green beans OH and 1/4 of cottage cheese...YUM...
but thanks alot for the advice!

Boss Man · Post by **Boss Man** » Sat Nov 01, 2008 1:35 pm

Have Low Fat Cheese instead, better protein, and less Fat.

Okay being Less Fat, you will lose calories, but the extra Protein should compensate, then if you need to, just increase the Carbs slightly in the meal, and that will get it back on track.

Mbauer21 · Post by **Mbauer21** » Sun Nov 02, 2008 12:16 pm

Yea I always have fat free cottage cheese...I was wondering, when you go low carb (no more than 70g carbs per se) for a day or two do you increase fat intake?

Boss Man · Post by **Boss Man** » Sun Nov 02, 2008 12:32 pm

Low Fat Cheese is actually better than Fat Free or Low Fat Cottage Cheese, simple because although it has 2g saturates per roughly 100g, you have 2g unsaturaets too, and the Protein content is better.