cardio while bulking - minimum mass loss?

[fiz]

I'm gonna start running twice a week.. I know running on an empty stomach in the morning is the best for fat loss, but unfortunately that's not possible with my schedule. I'm going to be running around 3pm or so, 1-3 miles max.

What can I do to assure the maximum FAT burn, and the least weight/muscle loss..

I'm thinking 50g whey, and E/C before.. then another 50g after.. followed by a large meal. I'm doing this mostly to get into shape, but also to burn off some of the fat I've gained while bulking up. I'm currently 6'1" 192lbs, an ecto that doesn't gain weight too easily so I don't wanna lose the hard earned mass. Should I add in an extra meal or weight gainer on the days that I run to account for the burned cals?

 

[Nonerz]

Have you considered a heart rate monitor? I picked one up (Polar) at a recent Christmas party and I really like it. Maybe this will help you maximize your efforts while running (staying within your target heart rate).

It is pretty slick...I just put the monitor around my chest (no biggie since us girls have the whole bra thing going on) and it displays my heart rate via the watch. It even works with most of the cardio equipment at the gym (it has to say "Polar ready" on the machine to register). No more holding on to the sensors, which are tempermental anyway.

Just an idea for you!

 

[Fatty4You]

AT any one moment there are three different energy systems going on in your body. Two that are used during exercise in which there is not a sufficient supply of oxygen [the phosphagen and the glycolic systems i think] and one that works with oxygen [the oxydative system]. THe degree to which each works to produce energy is dependent on the intensity of the workout and the amount of oxygen pressent in the body.

When there is enough oxygen, Fat and Carbs are used to get energy with about 70% from fat and 30% from carbs. However, when you start to exercise, this balance shifts more to carbs. BUT, if you maintain a low intensity of work in which oxygen is availble, then this beings to shift back to the Fat end of the burning spectrum. If you do not have enough oxygen, then the phosphagen and the glycolic systems kick into higher gear and i beleive they can ONLY use carbs for energy, not fat.

So, if you are looking to burn fat, keep it at a low intensity, so that there is always a sufficient amound of oxygen, and maintain the exercise for a long enough period of time that the shift of energy goes back towards fat. I am not sure how long that is, but i have been told to do low intensity cardio for a mimum of 40 minutes!

Hope that helps [and is not completely wrong]

-Fatty

 

[Nonerz]

so the heart rate monitor would really come in handy if you want to make sure your are in the "fat burning zone"...

 

[tsarleon]

makes sense. so if i move my running time to 1015 at night, come home have a huge meal then hit the sack at about 12, what you all think about that. cardio goal = heart, not fat loss.

 

[Nonerz]

huge meal?? that is pretty relative...i would probably stay away from starchy carbs if it is really late.

 

[fiz]

so you're saying low intensity is better for fat burnign? so walking for an hour burns more fat than running 5 miles straight? I find that difficult to believe, no offense.