Nope. Literally a bag of potato chips (carb, potassium, sodium) and a glass of water.
Energy production in the cardio cycle is extraordinarily efficient.
Lots of knowledge here for sure but I would still recommend finding a tried and true program from a legitimate coach who has produced documented results consistently. Just my $0.02, no disrespect to anyone providing tips.
Maintaining weight will boil down to calories in/out anyways. If you’re going to up your intensity by adding cardio training, up your calorie intake too.
It’s really that simple and honestly the nutrition board will probably be the most helpful avenue here.
Interesting but maybe i will buy some stuff just for the fancy of it 
I know what you say, but let me know if you find a glute specialist program that will also put a lot of pressure to the quads and generally being strong asf and as one can be with all the limiting factors etc etc while trying to achieve on run and i will put all my money on it and buy it.
What coach will keep my glute and leg mass and still make me a rocket to pass this endurance thing?
I would have approached even a trainer here but they dont know stuff,imagine that one that is for the running part constantly tells me to not going to the gym,lose weight while i run and i have to deal with this f brains, thats why im asking a lot and try to find solutions and im a little anxious.
So I’m not going to do the searching for you, but I’d probably start with sprinting programs, or anything utilizing leg drive and explosiveness.
Make sure you’re communicating cross-training as a goal. If you hire a sprinting trainer and a powerlifting coach for posterior chain and leg development you’ll get completely different answers and training focus. Self-advocate your goal and feel out a coach or trainer who can demonstrate that they understand.
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Sure, why not! 
For what its worth, cardio capacity builds very quickly compared to muscle.
The process is very elegant, and virtually bullet proof from a physiological standpoint, which is to say, unable to be hacked or improved upon.
Here’s a little something on it.
The only real hack I can come up with is a 20 min. warm up on an exercise bike, cuz I don’t like running either, but that gets the aerobic energy cycle into full swing so that you can literally hit the ground running, without that initial phase of transitioning from cori cycle to krebs happening while you’re running.
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Even if you did it is super difficult, trust me im on the internet and ig and searching a lot but still.
Anyway, you’re right for the sprinting and will do, and also continue the quest…
It’s possible you were overtrained if you saw more progress when reducing volume. You might do better with 2 days leg vs 3.
I would imagine you could maintain or even make slower progress for some time with 1 leg day, 2 upper body days and 2-3 running days
Seeing the exercises listed is helpful but not sure how many reps/sets you do for each and if you are training to failure?
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You express it very good.
But have in mind that not all the places are the same when we talk hybrid training and that maybe in your country is easy to find someone who can communicate and isnt narrow minded but good luck if you are among people who think of a woman that isnt the small type as fat and a guy that uses peds that he owes his work on them.
It is a matter of education, mental maturity and not everyone is on the same page.
Very elegant… if only you could see me running …
I hate every form of cardio,it is a wasted time from lifting, i had to switch all my mentality cause i saw people running around like hamsters and wondered wheres the fun of it but now it is me that it is the hamster and i dont talk…
That is what I’m trying to form from the day i posted here…
One or two lower days
2 upper days and three days of running but cant come up with a good one to offer some rest for it lower body.
The sets are usually 3x10-12 but for smaller groups like forearms i maybe some days do 2 or 4 sets depends if i want to save time.
Its not that i go to failure to every exercise, i usually try to push 2-4 reps when i cant anymore but its not failure constantly.
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Physiologically.
One of my favorite pass-times. Theres the T-rex runners, the floppy foot runners, etc.
Once I crossed the 140 lb. mark in like 9th grade I liked running a lot less.
But after a massive heart attack and barely being able to walk a couple hundred feet, I came back around to it.
Now, happy middle ground. I do enough to maintain function and LVEF, and thats about as much as I’m capable of.
How it happened to have a heart attack? How old are you?
This is the fact, that it may take a lot of time to do these tests, so what is may true is that once i have the results required i can probably add more volume to my program.
Im using a protein and creatine,then the usual as magnesium,zinc,vitamin c,complex b.
What do you mean by grey area stuff?
I have hypertrophy of the ventricles of the heart, so when my heart would beat it would pinch one of the arteries (circumflex) shut in a place called the atrial-ventricular groove. This caused a slow down and blockage of the flow.
Was 47 when it happened, 52 now. Its stented open now, and pretty much fixed so it shouldn’t happen again, but the initial damage is done.
Yup. I might add a shake and some fish oil, but that’s something I would be eating anyway.
When I ran cross-country we would have a cigarette and a glass of water (the “mexican breakfast”) and have a chick filet breakfast sandwich.
Finibars might be in stock, don’t know if that would ship to your location though.
This. I hit that point and running fucking sucked.
For cardio, swimming is tits. No joint compression, free bath, breathing exercises, increases adrenaline production, bikinis, and you can pretend to be a shark.
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and why this happened?
There are tests,doc appointments if you had something like that you didnt know that you had from birth, or you had bad habits and this lead to it?
I did smoke, but even the doc said that was not likely to be the cause.
Just the way it is sometimes. They called it an individual anatomical anomaly.
Did it happen during the lock downs with covid?
Yes anomally ok, and they didnt find it in any examinations before this happens?
This is super strange and im so sorry to hear it, but as for now you are ok right? This is what matters, and ofc to workout everyday, check ups like regularly.
If it werent for the vaccine (sorry im a little superstitious over it), maybe something troubled you on matters of psychology and overwhelmed you, but still it is super strange.
Sorry for the lot of questions,im noisy.
This is so sad again im thinking differently on the matter of f cardio…
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