File :-(, x, )
Anonymous
couple questions

i know cardio + weight is the best (only) way to get fit, but is it neccessary to combine the two in a single session? could i run in the mornings and lift in the evening?

and should i eat before or after lifting? my schedule only really allows me to go to the gym about 10pm, and while i don't enjoy the feeling of having to vomit while exercising, that's a shitload of proteins and carbs right before i go to bed
>> The Dark One !UYklPQPVhw
I personally do weight training one day, HIIT cardio the next and a day off for recovery. Then repeat the cycle.

You must eat after exercising (it's up to you if you want to eat before). Your body needs to replenish its glucose levels, which dips when you exercise.
>> Anonymous
Feel free to break up cardio and resistance work. I did that for years, never hurt me any.

Meal timing is more of an advanced issue. Right now just focus on food choices and sticking to your program. You might consider breaking your evening meal into several smaller meals, so you can train without wanting to puke and don't have to go to bed after stuffing yourself.
>> Anonymous
well that brings up another question, this is my meal plan:

http://bellyoff.menshealth.com/SNC/ViewItem.aspx?itemGUID=a0fee0ea-a9c2-4b26-823a-d8392314511c&p
guid=f11af873-2ef5-4d59-802c-892406ffe605#mustEatLunch

substituting a can of tuna or a can of chicken for the dinners

im usually hungry as hell, i figured the calorie intake to be about 1100 per day. is that acceptable? can i up this amount after i start replacing some of this fat with muscle?
>> Anonymous
>>49037
Have you done your BMR calculation yet?
>> Anonymous
>>49038
What I mean is, do you know how many calories you need to support basic life functions? If you don't, cutting your intake so low might be counterproductive.
>> Anonymous
it was around 2000. so with the 400 i'm getting from the daily cardio i should be dropping about 2-3 pounds per week?
>> Anonymous
"There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals."

ur fucked
>> Anonymous
>>49041
I wouldn't recommend dropping your intake down to 1100 if your BMR is 2000. You'd be starving yourself to death. Try keeping your intake around 2000 and see what effect training has. As time goes by, you might want to reduce or increase how much food you eat.

Don't try to do this all at once.