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post cardio meal


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Posted by: NBaldwin

Should you eat the same type of meal after cardio as lifting? When should you eat it?

Nathan


Posted by: Jodi

Do a search this same subject has been discussed several times in the past few days. Just look below and read some of the threads.

I prefer oats and whey.


Posted by: naturalguy

Nathan,

It depends..........if you are doing high intensity cardio then your meal should be very much like your post training meal. If it is more moderate intensity then you should still have a shake but with different type of carb (slower burning). The important thing is to get some quick absorbing protein, like whey and some carbs right after.


Posted by: NBaldwin

Well my cardio is done everyday as I ride my mtn bike to work. On lift days it is 5 miles each way. I ride for about 22 min at about 60% max heart rate. On non lift days (every other day) I ride 7.2 miles each way at a much higher intensity (80%) for 30 min. I typically have a whey shake after each session.
Oh and Jody, I did read those threads but they seemed more towards lifting and not cardio.
Nathan


Posted by: Jodi

What are your goals?


Posted by: NBaldwin

to rule the world....

I have been lifting on and off for a number of years. I have put on about 15 lbs of extra wieght, mostly in the mid section, since getting married about 5 years ago. I am not lifting to be huge as I don't think I have the genetics for it. I am eating, lifting and biking to live a healthy lifestyle while building a nice physique. I am 28 years old, 5'9" and about 172 right now and I would like to be about 180 and pretty lean. I am trying to dial in my caloric intake now but have made good gains in the 2 months that I have following my routine. Thanks for the interest guys as this forum has helped tremdously.

Nathan


Posted by: Jodi

So what does your current diet look like now?


Posted by: NBaldwin

5:30am- Cardio
6:15- Whey shake with nonfat milk
8:00- 1/3 cup cottage cheese with 1/4 cup oats
10:00- can of tuna
11:30- 1 cup brown rice w/ 4 oz chicken breast
1:30- can of tuna
2:30- cardio
3:00- whey shake with nonfat milk
5:00- chicken breast with lettuce
7:00 - lift
8:00- metrx bar
9:00 1/3 cup cottage cheese

most days are just like that. I use Fitday and average 30 grams fat, 180 carbs, 200 protein with around 1800-2000 cals. too little calories?
Nathan


Posted by: Jodi

Stick with 2000 cals. Diet looks decent. However you do know that each cup of skim milk has 12G Sugar Also, bars are not your best option. They are usually filled with crap and alot of that is glycerin

How about Essential Fatty Acids?


Posted by: NBaldwin

I have cut a lot of milk out of the diet but the shakes just don't taste the same with water. The bars are that bat huh? I only eat one after I lift which is every other day. I forgot to mention that I eat a couple of tbs of natty peanut butter every day.
Nathan


Posted by: Jodi

Get use the shakes with water. You are a BB arn't ya, deal with it Seriously, once you get use to the water its not bad. Bars suck! Your better off with oats and whey than one of the nasty bars JMO!


Posted by: naturalguy

Your post workout meal could be better, a whey shake with creatine and dextrose is ideal followed by a solid food meal within the next hour. Also, I don't know your metabolism however 2000 cals. is very low.


Posted by: NBaldwin

I'll give the water another chance It's cheaper than milk anyway.

I take creatine before I lift. I will increase the real food intake after my workouts also.
Nathan


Posted by: Jodi

He is trying to cut and he only weighs 172. 2000 cals is a good place for him to start and can be adjusted as needed.


Posted by: sentricyphen

you gotta work on the timing, and make sure you eat before your cardio!! and whats this? 2 cardio sessions and a wo in the same day?--- youre gonna lose tons of mass doing this, or maybe just die! lol

-- if you want to do a single cardio session in a day that your going to lift, do it second. youll have more energy.

other wise, besides milk& the p bars like jodi said, the food selection is good


Posted by: NBaldwin

Quote:
Originally posted by sentricyphen
you gotta work on the timing, and make sure you eat before your cardio!! and whats this? 2 cardio sessions and a wo in the same day?--- youre gonna lose tons of mass doing this, or maybe just die! lol

-- if you want to do a single cardio session in a day that your going to lift, do it second. youll have more energy.

other wise, besides milk& the p bars like jodi said, the food selection is good
Well, like I said the cardio is because I ride my bike to work. I could drive but this is much more fun. I also like to keep the legs and respitory in shape for mountain biking. It will decrease very soon as winter in Oregon is just cold rain LOL. I will then start bulking a little more.
Thanks!
Nathan


Posted by: sentricyphen

gotcha



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