[mostmuscular84]

As of today I decided to show my contest prep for two shows at the end of the 2009 season. I will be doing a show in sept and end of october. both are inbf shows and the october one will be for my pro card.

Here is my current diet as well as training regimn.
Let me know what you think!

Cardio 5:00 AM

Meal #1 7:00 AM
1.5 cup Egg Whites
1 Omega 3 egg
3/4 cup oatmeal

Train 8:00 AM

PWO Shake 9:00 AM
2 scoops whey
2 tbsp Powerade powder
5 g creatine
5 g glutamine

Meal #3 11:00 AM
8 oz chicken breast
1 cup brown rice

Meal #4 1:00 PM
2 scoops whey

Meal #5 4:00 PM
8 oz chicken breast
2 cups broccoli rabe

Cardio 5:00 PM

Meal #6 7:00 PM
8 oz beef or bison
2 cups kale

Meal #7 10:00 PM
1 scoops whey
1 cup cottage cheese

M/Thurs
Chest and Back

Tues/F
Shoulders and Arms

Weds/Sat
Legs and Abs

[mitbar]

good luck man.

[Cork]

Looks like a solid plan, but I wouldn't do cardio first thing in the morning on an empty stomach.

[mostmuscular84]

why do you say that

[Peet]

I think he says it because your body was without food for 8 hours while sleeping, and doing cardio requires lots of energy. Without food intake, the body will break down muscle in order to acquire the necessary amount of energy needed to complete your cardio. Fat will be burn last when there is nothing left, because it's much harder to convert fat to energy than proteins, and muscle.

[mitbar]

Originally Posted by Peet

I think he says it because your body was without food for 8 hours while sleeping, and doing cardio requires lots of energy. Without food intake, the body will break down muscle in order to acquire the necessary amount of energy needed to complete your cardio. Fat will be burn last when there is nothing left, because it's much harder to convert fat to energy than proteins, and muscle.

pretty much spot on, when in a catabolic state you will burn muscle first. when the body is feed it will burn fat.

fasted cardio=to much muscle loss.

[dapack]

how tall are you and what wieght class are you competing in? good luck will be watching

[mostmuscular84]

I am 6'1" and i will be competing at 220 i hope everything goes well and destroy the competition.

[Peet]

Good luck to you. Hopefully you will win:). I'll try a competition myself too in September:). I hope that I can be in shape until then.

[Medic08]

A lot of top pro's and nutrionist reccomend doing cardio first thing in the morning on an empty stomach. If your diet is spot on then you will not lose muscle. Your body will use the fat first. If you do cardio on a full stomach then it will use the food that you just ingested as energy and you will not see good results. Just my .02

[Cork]

Originally Posted by Medic08

A lot of top pro's and nutrionist reccomend doing cardio first thing in the morning on an empty stomach. If your diet is spot on then you will not lose muscle. Your body will use the fat first. If you do cardio on a full stomach then it will use the food that you just ingested as energy and you will not see good results. Just my .02

Start reading.
http://www.bodybuildingdungeon.com/f...ing-empty.html

[Medic08]

Originally Posted by Cork

Start reading.
http://www.bodybuildingdungeon.com/f...ing-empty.html

I didn't say anything about lifting weights before taking a shake/meal. If you want to say top level pro's are wrong then that's cool. I guess dave palumbo is wrong too huh? No that's not who I heard that from orignally that's just the name that comes to mind. I said your diet has to be in check and taking in plenty of protein. It works with out burning muscle, I know i do it and I check my BF% on a 2 week basis so i can tell if im losing muscle or not. Now if your last meal is @ like 8pm and you wake up @ like 9am then no its not beneficial, but if you are getting the required sleep and taking in slow releasing protein then it should not be a problem. So i suggest you start reading.

[Cork]

You obviously didn't read what I posted then, because the thread quickly turns to discussing cardio on an empty stomach.

I'd love to take your suggestion and start reading the arguments of the other side if you would be so kind as to link a source.

[Medic08]

Quoted from Legendary trainer Charles Glass

Q: I’ve been pretty lazy this year and have finally decided to get off my
lazy ass and get back in shape. What would be a good program for someone
coming off a long layoff of about nine months? (And no, I am a man so I wasn’t pregnant!) I’d prefer to work out Monday, Wednesday and Friday. I have a lot of fat to lose and a lot of muscle to be gained. Please help! Thanks a lot.

A: You called yourself lazy twice in that first sentence. Before you do anything else, change that terrible self-image! You are out of shape, and you will get back in shape because you are dedicated to reaching that goal. What you need to do is start off on a very simple and basic routine. For the first three or four weeks, I would do a circuit-training routine of the entire body on those three days, with just one exercise per body part for 2 sets. Follow that up with 20-30 minutes of cardio. I would also do 30 minutes of cardio on two of the off days, preferably first thing in the morning on an empty stomach. After that initial ‘break-in period,’ you can start on more of a conventional body part split. If you want to train on three days, this should be fine:

[mostmuscular84]

see the thing with exercise is everyone thinks there way is right hence the millions of books and articles writen same with nutrition ive heard the 45/35/20 split in carbs protein, fat ive heard 40/30/30 in protein carbs and fat and ive heard the 50/30/20 in prtein carbs and fat. yes they all work for the right people. cardio the same thingdo what works for you hell ive heard no cardio for natural guys ive alo heard as much cardio as possible it all depends on who you talk to. everyone is right in their own mind

[Demon Knight]

Originally Posted by mostmuscular84

it all depends on who you talk to

Exactly, spot on bruv!

IMHO, I wouldn't do fasted cardio simply because I treat my cardio sessions (which are high intensity) like I treat my weight training sessions, I'd rather eat before and have the energy to complete a good workout than not eat and have a poor workout.

It will be the overall calorie deficit which will ultimately determine if you lose much muscle/fat. The timing is up for discussion.

Good luck!

[Kaboom]

Originally Posted by Medic08

A lot of top pro's and nutrionist reccomend doing cardio first thing in the morning on an empty stomach. If your diet is spot on then you will not lose muscle. Your body will use the fat first. If you do cardio on a full stomach then it will use the food that you just ingested as energy and you will not see good results. Just my .02

I agree totally!! Most on here would say other wise but this is the philosophy that i follow.There is scientific eveidence to back up both.I started doing it this way when i started working with dave Palumbo.Thats also when I started low intensity cardio for longer periods of time.It works for me.But that doesnt mean it will wotk for every one.

[terpsfb]

if you are really concerned about losing muscle mass when doing cardio first thing in the morning, you could always take some BCAA first. I've always been under the assumption that fat is easier to use for energy than protein. For protein to be used it must first be broken down into amino acids and undergo gluconeogenesis. Also, as long as the cardio is low intensity on the empty stomach, there shouldn't be anything to worry about, at an intensity of about 65% max HR you used approximately 50-60% fat for energy and 40-50% carbs.

[Peet]

Originally Posted by terpsfb

if you are really concerned about losing muscle mass when doing cardio first thing in the morning, you could always take some BCAA first. I've always been under the assumption that fat is easier to use for energy than protein. For protein to be used it must first be broken down into amino acids and undergo gluconeogenesis. Also, as long as the cardio is low intensity on the empty stomach, there shouldn't be anything to worry about, at an intensity of about 65% max HR you used approximately 50-60% fat for energy and 40-50% carbs.

No this isn't true. Proteins are easier to use for energy than fat. Fat cells are the hardest to convert into glicogen and thus to energy. Otherwise how do you explain that people who think that eating once a day to get rid of the surplus bodyfat, kepp the same bf% as before, because they lose muscle mass not fat.

[terpsfb]

I think you are incorrect, fat is definitely more easily utilized for energy. Why do you think at rest, i.e. when we are sleeping, fat is primarily being broken down into FFA's. In the morning these FFA's will already be mobilized and primed to be used for energy during morning cardio. However, doing cardio in a fasted state can be catabolic to muscle tissue, which would mean that the proteins are being broken down into AA's to be used for energy. This problem can be solved by taking some BCAA's pre your fasted morning cardio and keeping the intensity low.

[Medic08]

I think it really depends on the type of cardio that you are performing. If you are doing hitt then I would not do this fasted, but if you planned on doing low intensity like I do 3.5mph with the incline all the way up then it works best in the morning on an empty stomach.

[HawaiianPride.]

Nice find Medic I actually just read the interview a week or two ago as well. Great information in there. Glass is my hero.

[Medic08]

Yea Glass is a champ.