Originally Posted by DeadBolt

OK so I ussually train in the morning with my cousin. Been training together for a long time now. I don't have time for cardio after I w/o because i have to shoot straight to work so I am going to start doing my cardio before my w/o.

Originally Posted by Emma-Leigh

Is there any way you can do cardio on seperate days? Or in the afternoon?

No I can't seperate them. Mon-thur I lift 11am-12:30pm then work from 2pm-10pm, friday I work 9am-5pm, saturday I work 9am-5pm then my ambulance shift from 6pm-12pm, sunday off. I guess I could get in on sundays

Well - it somewhat depends on how intense the cardio is and what you are doing it for. If it is low intensity then this is going to be different to if you were doing HIIT for that 30 minutes.

Something like:
~ 60-90 minutes prior - good solid meal which included some fruit, starchy carb, protein and a bit of fats. The fruit will increase total body glycose slightly which will help maintain your stores and the fats will help maintain energy over a longer period of time (so it will last into your weights workout). So an example would be oats + egg whites + 1 yolk + banana.

Follow the cardio with a pretty rapidly digested carb + protein (half normal shake size). What would be best for carbs? Well - not oats - this would be too slow at this point in time... even something like a banana would be pushing it too (unless you like to puke during your workouts). You might find that something like a little bit of grape juice and some whey would be ok....

Then have a normal shake PWO after the weight training.

Not sure the type of cardio I'll be doing just yet. Gonna start slow and work my way into it then I'll change some stuff up I'm sure once I get bored. Thank you for all the help with the diet. I'll give that all a whirl and see how it works out. Thanks again!!