Alright FINAL ANSWER, when should I do HIIT cardio!!

[bilat]

bump

 

[bilat]

Still confused about HIIT...

 

[casualbb]

1. If someone did HIIT, but they still ate a normal diet to gain muscle and did a routine like DC, would it be possible for them to lose bodyfat but also increase muscle? You're not doing them at the same time, one day you lose bodyfat, one day you gain. It seems possible.

Yes, it's possible. It might look like this:

Wake up, take whey, do your HIIT cardio. Have a small protein meal. Wait 2 hours. Have a balanced mean (ie carbs too).

Then start overeating like a mofo, caloric surplus.

IF it could work, that's how you'd do it. I don't think trying to do both at once would give you the same results that doing each separately would. I'd just bulk normally.

2. Would HIIT be more effective in the morning (With whey before) or would 11:00-3:00, sometime in there, be effective too?

I think morning cardio is only necessary if you're already very lean. Otherwise, losing fat is just about taking in less than you expend.

3. What's good to eat postworkout for HIIT? How long should you wait until after you've finished?

Depends. If you're doing HIIT for conditioning, just eat whatever. If you're doing it for fat loss, don't have carbs for 2 hours afterwards.

-casual

 

[bilat]

Ok thanks for the info casual.

I don't really want to be a bodybuilder, i'll be happy just being around 185lbs w/ 5-8% bodyfat, so gaining mass slowly but dropping my bodyfat is really what I'm after.

Since i'm already fairly lean, should I do AM cardio?

I think i'm gonna do this:

8:00 - 40g whey, water
8:30 - HIIT
Post HIIT - 20g whey, water
11:00 - 1/2 Cup oatmeal, Chicken breast, Milk
1:00 - 40g whey with milk + 2 tbsp Olive Oil
3:00 - Same as 1:00
5:00 - 10oz chicken breast, 1/2 cup oatmeal, Milk
7:30 - 10oz chicken breast
9:30 - 40g whey w/ water

and then on my DC days, i'll just eat like a normal bulk but with pretty low carbs, and high protein.

Are good fats like Olive Oil important when trying to drop your bodyfat % or should I be eating other things instead there?

 

[casualbb]

Good fats are definitely important.

From what I understand, you want good fats because if your body stores them they are utilized more easily later, aiding subsequent fat loss.

What's the timing of DC stuff? I'd suggest doing a bulk both on DC days and the next day, but doing what you've outlined on the third day after a DC session, right before the next.

The reason being that muscle protein synthesis continues for up to 2 days after training, so on that third day you're not growing and might as well be dieting.

-casual

 

[bilat]

Well I'm going to be doing

Mon: DC
Tuesday:HIIT
Wed: DC
Thur: HIIT
Fri: DC
Sat: HIIT
Sun: Off

I think I'm gonna do HIIT later too, around 11:00AM-3:00PM so I get some sun while I do it too. So i'm just going to primiarly eat good fats + protein before that then the rest of the day it'll be low carbs.

Do you think I should go for 100g carbs, 150g, 200g, or even more?

I was reading over an article on Animalbolics, it suggests eating all carbs postworkout (for weight training) do you think that would be wise on my DC days?

My main goal here is to get my bodyfat down to around 5% by the end of August, right now i'm anywhere from 9-15%, some ab definition but not like I want. Adding muscle is the secondary goal. Most people say they keep their bodyfat level about the same and add a lot of mass on DC, that's why I chose it, do you think something else would be better?

 

[casualbb]

I was reading over an article on Animalbolics, it suggests eating all carbs postworkout (for weight training) do you think that would be wise on my DC days?

That would work. There's actually a term for that - TKD, "Targeted Ketogenic Diet." It sounds good in theory because it helps with energy levels. However, having carbs immediately post-workout will negate the fat-burning effects of the weight training. But that's what the cardio is for. So hey, why not give it a try. Add more practical experience to your toolbelt so you'll know how you respond to various diets and what works.

In terms of carb quantities, punch the numbers and figure out what would put you at a little below maintenance. You might have to adjust it.

As long as losing bodyfat is your primary goal, this should work.

-casual

 

[bilat]

How do I calculate whats below maintenence for myself for carbs? I'm 170lbs.

So you think I should try having all of my carbs only post-workout (Should these just be simple or some complex too?) or would eating them throughout the day be optimal to drop bodyfat? I'm looking for the fastest way to drop it while adding muscle if possible.

thanks for helping casual

 

[casualbb]

Let me say this again...adding muscle while dropping fat is not something that you can count on doing. It usually happens in guys who are actually trying to cut. Very few people try to do both simultaneously and succeed at it to any significant degree.

Actually I'm really not sure how much to eat in carbs. Diet isn't one of my strong points. You might try on the diet board.

-casual