Good Morning Cardio Meal Setup?

[ddawg]

I'm currently bulking buy I like to do cardio three days a week just for general health. I usually do 15 minutes on the stationary bike followed by about 20 minutes boxing on a heavy bag. Through the 35 minutes, my average heart rate is between 75%-80% of my max. I like to do this cardio in the morning so would this be an ok meal setup:

6:20--Shake with 45g Oatmeal, 30g Whey, and 100g Frozen Strawberries
7:00-7:35--Cardio
7:35--30g Whey
8:05--Breakfast


or would something else be more optimal for making sure I'm not losing muscle?

 

[assassin]

I'm currently bulking buy I like to do cardio three days a week just for general health. I usually do 15 minutes on the stationary bike followed by about 20 minutes boxing on a heavy bag. Through the 35 minutes, my average heart rate is between 75%-80% of my max. I like to do this cardio in the morning so would this be an ok meal setup:

6:20--Shake with 45g Oatmeal, 30g Whey, and 100g Frozen Strawberries
7:00-7:35--Cardio
7:35--30g Whey
8:05--Breakfast


or would something else be more optimal for making sure I'm not losing muscle?

so you get 2 shakes of whey before even having breakfast..how many shakes do you drink daily , more than 2-3 is not a good idea....

add carbs to the 7:35 shake ...probably a piece of fruit...
wait more than 30 minutes ..maybe like an hour ..that means you'll have your breakfast at 8:35 for example..

 

[ddawg]

so you get 2 shakes of whey before even having breakfast..how many shakes do you drink daily , more than 2-3 is not a good idea....

add carbs to the 7:35 shake ...probably a piece of fruit...
wait more than 30 minutes ..maybe like an hour ..that means you'll have your breakfast at 8:35 for example..

The reason I have everything so close is because I have to leave for class at 8:25. I would eat actual food pre-workout but I didn't think it would digest it time to be working out by 7:00. Is there something besides a shake maybe that I could have at about 6:20 that would be digested in time to workout? How would you arrange it then and what foods would you have pre/post?

 

[assassin]

The reason I have everything so close is because I have to leave for class at 8:25. I would eat actual food pre-workout but I didn't think it would digest it time to be working out by 7:00. Is there something besides a shake maybe that I could have at about 6:20 that would be digested in time to workout? How would you arrange it then and what foods would you have pre/post?

if you'll workout an hour post the meal than anythin will work.....eat egg whites for example instead of the shake and keep just one shake post workout......how's the rest of your diet and when do you finish your class??

 

[BigDyl]

You can make a legit shake.

Blend this up:

1 Cup rolled oats
1 Scoop Vanilla Metabolic Drive
2 Scoops Whey
1 medium diced apple
0.5oz pecans
1 tsp. cinnamon
1 tsp. Splenda
2 Cups water
4 Ice Cubes

 

[ddawg]

So with my time restraints, if I wanted to eat an actual meal before working out (small meal....not breakfast), would something like this work. The only thing is how soon could I eat after my post cardio shake if I added carbs to it?

6:15--Eat 4 Egg Whites, 45g Oatmeal, 4oz skim milk, 25g chicken breast
325 Calories, 37g Carbs, 34g Protein

7:00-7:35--Cardio at 80% max hear rate

7:40--Shake with 30g Whey, 35g Oatmeal, 100g frozen strawberries
285 Calories, 36g Carbs, 30g Protein

8:05--Breakfast
1 Cup Oatmeal, 1 Apple, 8oz Skim Milk, 5 Egg Whites
529 Calories, 80g Carbs, 39g Protein

 

[cider303]

You can make a legit shake.

Blend this up:

1 Cup rolled oats
1 Scoop Vanilla Metabolic Drive
2 Scoops Whey
1 medium diced apple
0.5oz pecans
1 tsp. cinnamon
1 tsp. Splenda
2 Cups water
4 Ice Cubes

oats cooked or no? ive done it with uncooked oats but it makes it chunky

 

[StanUk]

Uncooked oats, if your sticking them in a shake seems a bit of a waste to cook them first. If you find it too chunky you could try oatbran or whatever it is (the powdered version of oats)

 

[tucker01]

Oat bran isn't the powdered version of Oats, it is the hull of the oat

 

[Jodi]

IMO you should never do any sort of workout on an empty stomach especially if you want to retain LBM. Cortisol is high in the morning already and by working out be it lifting or cardio it will only make it higher. When cortisol is high, you are catabolic.

 

[ddawg]

IMO you should never do any sort of workout on an empty stomach especially if you want to retain LBM. Cortisol is high in the morning already and by working out be it lifting or cardio it will only make it higher. When cortisol is high, you are catabolic.

So is this ok for maintaining muscle while doing morning cardio:

6:15--Eat 40g Oatmeal, 4 Egg Whites, 4oz skim milk, 25g Chicken Breast
300 Calories, 35g Carbs, 34g Protien

7:00-7:35--Cardio at 82% max
7:40--30g Whey
8:05--Breakfast--90g Oatmeal, apple or banana, 8oz skim milk, 6 Egg Whites

 

[Jodi]

Yes that is good.

 

[Dynghetti]

IMO you should never do any sort of workout on an empty stomach especially if you want to retain LBM. Cortisol is high in the morning already and by working out be it lifting or cardio it will only make it higher. When cortisol is high, you are catabolic.

what if u want fat lost? cuz i need to lose about 30 lbs and i dont know if i even have any muscle that is worth keeping if u know what i mean lol. i know that sounds awkward but yea. when ur chubby ur muscle is hidden so u dont feel like u have any muscle. if u want 30 lbs of weight loss cardio in the morning is not good? is that what ur saying? and if not good then when is it?

 

[assassin]

what if u want fat lost? cuz i need to lose about 30 lbs and i dont know if i even have any muscle that is worth keeping if u know what i mean lol. i know that sounds awkward but yea. when ur chubby ur muscle is hidden so u dont feel like u have any muscle. if u want 30 lbs of weight loss cardio in the morning is not good? is that what ur saying? and if not good then when is it?

IF U want to lose 30 lbs then don't go nuts on cardio from the begining ... when your progress slows down then start thinking about other ways to speed it again , If I were in your place and I am just concerned about losing fat and retaining lbm then i'll try losing the first few pounds without doing any cardio and just having a good diet plan ....afterwards insert some cardio sessions gradually in your program and increase duration and number of session whenever your progress slows instead of reducing calorie intake ...If you are also concerned about your health and other cardio benefits then start doing cardio moderatly and don't teach your body to be efficient in calorie burning..

 

[Dynghetti]

IF U want to lose 30 lbs then don't go nuts on cardio from the begining ... when your progress slows down then start thinking about other ways to speed it again , If I were in your place and I am just concerned about losing fat and retaining lbm then i'll try losing the first few pounds without doing any cardio and just having a good diet plan ....afterwards insert some cardio sessions gradually in your program and increase duration and number of session whenever your progress slows instead of reducing calorie intake ...If you are also concerned about your health and other cardio benefits then start doing cardio moderatly and don't teach your body to be efficient in calorie burning..

can anyone verify what he says?