Right now i lift at 4:00-5:15 in the afternoon followed by a post workout p+c meal and then another one 60 minutes later. I have recently started doing about 20 min of cardio at around 6:30 in the morning, jumprope mixed with the heavy bag. My question is should I have another p+c postworkout meal after that. My first meal I usually have about 1-1.5 hours before the cardio which is also a p+c. Just dont want to overdo the carbs. Right now I consume 4 P+c meals and 3P+f meals per day. This is including the 2 postworkout meals. I want to continue to put on muscle so any advice from you guys would be great. thanks mikek
I would say that it depends on your goals, are you trying loss BF from these cardio sessions. If so then stick with P+F. I actually have P+F first thing in the morning also.
The other thing you may consider is that if you were to cut your P+F meals down one more it is going to be hard to get in all the different fat sources that are NEEDED. Fat intake is important to keeping hormone levels up, joint health, metabolism. Etc. The main thing is that you are getting what you need from all the sources fat, pro, and carbs.
I know that isnt very clear but I hope it helps,
Phill
phill,
I am trying to put on muscle mass while keeping the bodyfat gained to a minimum. I was just worried about the cardio eating the muscle that I worked hard to earn the day before. But muscle gain is the main focus of my training right now. thanks
This depends on your current bf levels and how much carbs you are currently taking in. For instance, if you are 15%bf and are taking in 100g glucose at each of these post-wkt feedings, then yes that might be too much in my opinion, given that your goals are body composition dependent. If on the other hand, you are at 7%bf, then it might be ok. Get it? Where you are now, is very important in determining such things. It’s not a one size fits all solution. If bf% levels are on the high end, you could take in carbs after all workouts, but just take in a much reduced amount. You might only need 20g or so after your workouts, there is no set amount based on things such as bodyweight. I don’t like these prescriptions such as John Berardi’s .8g/kg. That would mean that 2 people, each weighing 120kg(265lbs) should take in 96g glucose postworkout, no matter what. But think about it, one of those people might be Ronnie Coleman at 3% BF and another might be John Goodman at 25% BF. Do you think they should be using the same amount based on them having the same bodyweight?