Thread: Cardio

that is not true.

eat your normally scheduled meals.

alright. so nothing specific after either?

Something I posted before ....

Originally Posted by Tom_B

Post cardio nutrition is going to depend on why you are doing the cardio and what your goals are.

If your training for speed and endurance then you want to eat something sooner than later, and you want more carbohydrates. So say something about 30 minutes after your done your run, focus on whole solid foods, with a good dose of protein and carbs (a good mixture of some starch, fruit and a bit of dairy would be best.) Little to no fat in this meal.
Also take advantage of your increased nutrient partitioning at this point and eat your next meal about 2 hours later (a whole balanced meal including fat as well), 3 hours at the max.

If your training for weight/fat loss, then your better on waiting later than soon to take full advantage of EPOC. So something about 45 - 60 minutes after your done running with a good dose of protein and a bit of starch accompanied with possibly some fruit + dairy. (depending on how strict your being, how much muscle your willing to lose, and how much fat you have left to lose.) Once again little to no fat and eat again 2 - 3 hours afterwards to take advantage of nutrient partitioning.

With that all said you also gotta take into consideration, what and when your last meal was prior to the workout.

But basically (as the great Emma-Leigh as expalined to me before) :

Originally Posted by Emma-Leigh

But you generally apply basic principles:
1. harder the intensity, the sooner you want to eat
2. the longer it has been since eating the sooner you want to eat
3. if it is maximal fat loss you are after, delay eating a little (takes advantage of EPOC)
4. if you are willing to lose more lean mass then delay eating too
5. if your goal is to improve at the cardio, then eat sooner

Now as for the original question about the bar .. well you could eat it, but it would be nice to see a list of ingredients, however regardless of not knowing the ingredients I can tell you there are far better options. And once again depending on your goals you may want to add some fruit and dairy to accompany that. (Regardless of your goals however you do need some protein as well).

do what you would normally do after training.

yah. Im new to weight training. So i have no idea what to eat before and after training. before I have like a turkey burger on whole grain bread and some cottage cheese. after I have eggs. and recomendation for post regular work out? im bulking.

Before you train you want to take in some complex carbs to keep your energy up during the workout, in addition to some protein. If the workout is within 1 hour of the pre-meal, I would recommend no fats in the meal.

Post-workout you want to take in fast digesting protein like whey and some simple/fast digesting carbs.


Just since you're posting in the thread - happen to know any good trainers in or around the Poughkeepsie, NY area P? I want (read: need) to start doing some of the more major lifts instead of all of the isolation work I'm used to, but I'm freaking terrified of learning it in terrible form and hurting myself eventually, so I want to have someone good teach it to me the first time.

I'd ask the trainer at my college, but I'm personally not impressed with him at all - I don't know what his routine looks like, but whenever I see him working out I always seem to catch him cutting corners/cheating on reps.

Sorry. I dont know of any. My freind(also an O-Lifting coach) taught me, but he lives in Cali now.

Originally Posted by danzik17

Before you train you want to take in some complex carbs to keep your energy up during the workout, in addition to some protein. If the workout is within 1 hour of the pre-meal, I would recommend no fats in the meal.

Post-workout you want to take in fast digesting protein like whey and some simple/fast digesting carbs.


Just since you're posting in the thread - happen to know any good trainers in or around the Poughkeepsie, NY area P? I want (read: need) to start doing some of the more major lifts instead of all of the isolation work I'm used to, but I'm freaking terrified of learning it in terrible form and hurting myself eventually, so I want to have someone good teach it to me the first time.

I'd ask the trainer at my college, but I'm personally not impressed with him at all - I don't know what his routine looks like, but whenever I see him working out I always seem to catch him cutting corners/cheating on reps.

I don't know anyone in Poughkeepsie, sorry.

I know some guys in the city. The absolute best guy I know is out in Long Island (Garden City). If you could get out there on a saturday (should take long unless there is a yanks game and you hit traffic) it would be the best thing for you. Let me know if you want the info.

Originally Posted by P-funk

I don't know anyone in Poughkeepsie, sorry.

I know some guys in the city. The absolute best guy I know is out in Long Island (Garden City). If you could get out there on a saturday (should take long unless there is a yanks game and you hit traffic) it would be the best thing for you. Let me know if you want the info.

Oh yeah? As you know, I am on the LES. I would be very interested in more info and a possible contact with this guy in LI. I could use some guidance to bring my body to the next level.

Originally Posted by ABCs

Oh yeah? As you know, I am on the LES. I would be very interested in more info and a possible contact with this guy in LI. I could use some guidance to bring my body to the next level.

What is LES?

What are you looking specifically to do? The guy in garden city is a physical therapist/strength coach who runs a huge performance facility. I was recomending him because he was interested in olympic lifting.

If you are just looking to learn more about exercise technique and drop BF, I could probably hook you up with someone in the city.

Sure I could use that info for later reference- I'll just wait until the summer to set something up. The info on the guys in the city would be cool too so I have some options if I can't get out to LI for some reason.

With term papers coming due and finals getting close, can't see myself taking that drive on a weekend until the semester is up.

Thanks

Originally Posted by danzik17

Sure I could use that info for later reference- I'll just wait until the summer to set something up. The info on the guys in the city would be cool too so I have some options if I can't get out to LI for some reason.

With term papers coming due and finals getting close, can't see myself taking that drive on a weekend until the semester is up.

Thanks

yea, just PM me and I will get you some names and numbers of guys in the city and long island who can give you coaching on the olympic lifts. Two of my buddies in Long Island are pretty much as good as it gets on coaching for olympci lifting, powerlifting and strongman. My buddy in the city is awesome for sports performance and can teach you the olympic lifts as well.

Originally Posted by P-funk

What is LES?

What are you looking specifically to do? The guy in garden city is a physical therapist/strength coach who runs a huge performance facility. I was recomending him because he was interested in olympic lifting.

If you are just looking to learn more about exercise technique and drop BF, I could probably hook you up with someone in the city.

Haha Lower East Side. Representin'

Sorry about that. I didn't go back and read the entire thread and kinda jumped right in there. Anyway, I am looking to jsut push myself to limit here and see what kind of results I can get. It's kind of hard to do that by yourself at a certain point unless you do this for a living. I unfortunately have enough time to cook my meals, train fairly hard, work, and manage to squeeze in a social life between all of that. Anyway, I'll drop you a PM.

I just got to both of your PMs. I have sent an email to my buddy to see if he has time in his schedule to accept new clients (busy guy). He will probably get back to me after the holiday weekend.