AM Cardio
20 minutes incline walking, 3.1 mph @ 6 degrees, HR around 130
[quote]The first time I heard of this was from a trainer back in Virginia Beach. She said start at 6.0 incline at 3.0 mph for 30 min.
when you can do it no sweat, increase the speed. when you can do 3.5mph for 30 min then jack the incline to 7.0 and start over at 3.0 mph. I hear it from a local guy who runs the nutrisport here in San Diego too. [/quote]
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/incline_walking_how_fast_how_far
[quote]But what if he could prevent all muscle loss? He’d walk onto the stage with three to five pounds more muscle. At very low body fat, that has a dramatic visual impact. And it could mean the difference between first and fourth.
Lowery has tried several methods over the years to maximize this strategy, including pre-cardio glutamine and a small amount of whey protein powder. The results were hit and miss. He notes, “I was worried that whole proteins consumed in the middle of a workout might mess up fat mobilization and fat burning. L-leucine seemed like the solution, but it wasn’t readily available until recently.”
The final solution was this: a small dose of leucine-enriched casein hydrolysate consume during the cardio session.[/quote]
Given that. The plan is to start at 6.0 and 3.0 mph (did this yesterday). Increase the speed up to 3.5 while keeping heartrate around 120 (apparently it went up to 130 today). Drink 10g casein hydro with 3-5mg l-leucine intraworkout.
I used 200mg caffeine after my alarm first went off, and hit snooze twice (so 18 minutes). May use 300mg tomorrow. This is just walmart generic caffeine.