Chris Aceto's Critique on Cardio

[Jay Rawd]

Nice analogy.

[calimac69]

Chris:

1) If on a cutting diet what is the best approach to determine the amount of fats to consume?

2) If your NOT a ketotosis diet, i.e. ultra low carbs, like 50g a day, but instead on a moderate carb cutting diet, i.e. 150-200g a day, does ketosis still occur? In otherwords is fat cell burning for fuel considered ketosis? The reason I ask is because I read somewhere that too much protein intake can interfere with ketosis? How would I know if this was the case for me?

3) I am aware based on your previous answers that cardio should be kept to a minimum and the diet and lifting should be the primary fat loss catylysts.
With that fact in mind is your opinion on HIIT cardio vs. SSLI cardio? There seems to be 3 distinct camps that battle each-other on this issue, the 3rd camp believing in a combo of the two. What is your opinion, especially for someone with a higher BF% around 15-20%?

Thanks! Tons of great info.

[ChrisAceto]

Originally Posted by Sabouneh

hey chris whats your view on how many times you should work each muscle in a given week? This would be for a natural person seeing how that can change your response..... maybe other people can give me some input too.. thanks!

I would actually suggest about once every 6-9 days depending on your recovery ability. This is a topic that requires a LOT of explanation which I will do in the future. But for now, i would say once every 6-9 days, most likely closer to 9. However, you should strive to train a body part a little more frequently then that say closer to once every 6 days. I would sometimes recommend twice a week as well, as long as you bring the total amount of sets you do each time down a bit. Like i said, it needs a much bigegr explanation which I will provide on my blog that i am planning in conjunction with my site of here on bb.com in article format

[ChrisAceto]

Originally Posted by calimac69

Chris:

1) If on a cutting diet what is the best approach to determine the amount of fats to consume?

2) If your NOT a ketotosis diet, i.e. ultra low carbs, like 50g a day, but instead on a moderate carb cutting diet, i.e. 150-200g a day, does ketosis still occur? In otherwords is fat cell burning for fuel considered ketosis? The reason I ask is because I read somewhere that too much protein intake can interfere with ketosis? How would I know if this was the case for me?

3) I am aware based on your previous answers that cardio should be kept to a minimum and the diet and lifting should be the primary fat loss catylysts.
With that fact in mind is your opinion on HIIT cardio vs. SSLI cardio? There seems to be 3 distinct camps that battle each-other on this issue, the 3rd camp believing in a combo of the two. What is your opinion, especially for someone with a higher BF% around 15-20%?

Thanks! Tons of great info.

Ketones are by products of fat breakdown. When carbs go down, (and calories are also reduced) ketone production goes up. I think with a moderate carb diet the body still produces ketones but they do not build up in the blood to the degree they do with a very low carb diet. So yes, a moderate carb diet will also result in the production of ketones. When you eat too much fat...even on a very low carb diet, the extra fat can spare/prevent the breakdown of fatty acids found in fat stores thus you will get less ketones in the urine if you are checking them. also, extra protein can inhibit fat burning...besides calories to consider, the body can take the excess aminos and connvert them into glucose. As you know glucose= insulin release which, in turn retards ketone production.

Cardio; In starting a diet I prefer longer low intesnity. As some one gets lean I have them switch to higher intensity and shoter duration....and then, as they lean down more, I have them drop it. There are reasons to that madness that make sense, at least to me .

[calimac69]

Chris:

What is your suggestion if someone who is still in the upper BF of 15-20% range with a goal of 8-10% hits a fat loss plataeu on a moderate carb diet / moderate cardio and has not been cycling carbs or doing any refeeds?

How would someone know if the fat loss plataeu is due to too many calories, i.e. too much protein or fat, or if it is due to they body needing a refeed or carb cycle? I have hit a plataeu and I susupect I need to lower my protein slightly and maybe my fats slightly. I have lost 8lbs in the last 4 weeks but the last 10 days I my calipers and scale haven't budged, but my energy and workouts are still strong. My protein is at 325g, fat is at 45-50g, and carbs at 150g, b/f is currenty 18% @ 180lbs, started at 22% @ 188lbs 5 weeks ago. My diet has been the same for the last 5 weeks with no changes from day to day. I posted it on here before if you need me to repost it I can, but you said it looked good. Cardio is 30 mins of HIIT 4 days a week.

Thanks.

[ChrisAceto]

Originally Posted by calimac69

Chris:

What is your suggestion if someone who is still in the upper BF of 15-20% range with a goal of 8-10% hits a fat loss plataeu on a moderate carb diet / moderate cardio and has not been cycling carbs or doing any refeeds?

How would someone know if the fat loss plataeu is due to too many calories, i.e. too much protein or fat, or if it is due to they body needing a refeed or carb cycle? I have hit a plataeu and I susupect I need to lower my protein slightly and maybe my fats slightly. I have lost 8lbs in the last 4 weeks but the last 10 days I my calipers and scale haven't budged, but my energy and workouts are still strong. My protein is at 325g, fat is at 45-50g, and carbs at 150g, b/f is currenty 18% @ 180lbs, started at 22% @ 188lbs 5 weeks ago. My diet has been the same for the last 5 weeks with no changes from day to day. I posted it on here before if you need me to repost it I can, but you said it looked good. Cardio is 30 mins of HIIT 4 days a week.

Thanks.

I just dont think you need 325 gr of protein
280 sounds like a logical next step
carb wise; dont get all technical in moving them around. Just take one day and eat 120 then the next like you are doing now eat 150.
That said, if you have lost 8 pounds in 4 weeks then you are on the right track and I would WAIT to implement those changes above. The body is unpredicable. You may wake up in 2 days and lose a pound. Did you lose it between today and 2 days? No......its that you may have already lost it but are currently retaining some water

[calimac69]

Chris:

What is your opinion about diet-sodas while dieting? I read a while back that there is some research that says although diet sodas don't contain sugar the sweet taste tricks your brain to think you are consuming sugar and there for causes you to release insulin or something along those lines. It's been a while since I read it so I can't remember exactly the details but I think you get my point.

What is your thoughts, because I love drinking 1 or 2 diet sodas a day max because when I am dieting it such a refreshing drink when you are hungry and crave something sweet but don't want wreck your diet.

Thanks.

[ChrisAceto]

Originally Posted by calimac69

Chris:

What is your opinion about diet-sodas while dieting? I read a while back that there is some research that says although diet sodas don't contain sugar the sweet taste tricks your brain to think you are consuming sugar and there for causes you to release insulin or something along those lines. It's been a while since I read it so I can't remember exactly the details but I think you get my point.

What is your thoughts, because I love drinking 1 or 2 diet sodas a day max because when I am dieting it such a refreshing drink when you are hungry and crave something sweet but don't want wreck your diet.

Thanks.

Anyone who has ever expereinced a true nightmare can answer that. Nightmares are make believe. They are in your mind. Feels like somone is chasing you. Sure feels like the terror is real. But its not. That said, you still wake up with your heart pounding, possibly sweating and for a second, feeling afraid...like its really happening. Whats the physiological response to a nighmare; real fear! Whats the physiological response to drinking diet soda; insulin rises.

[cgcgraded]

Originally Posted by ChrisAceto

Anyone who has ever expereinced a true nightmare can answer that. Nightmares are make believe. They are in your mind. Feels like somone is chasing you. Sure feels like the terror is real. But its not. That said, you still wake up with your heart pounding, possibly sweating and for a second, feeling afraid...like its really happening. Whats the physiological response to a nighmare; real fear! Whats the physiological response to drinking diet soda; insulin rises.

soooo its not ok?

[ChrisAceto]

Originally Posted by cgcgraded

soooo its not ok?

When I do diets for people I allow it. Because...although there is an insulin increase its not that big. However, if people have a HARD time getting leaner I may cut it out.

[calimac69]

Originally Posted by ChrisAceto

Anyone who has ever expereinced a true nightmare can answer that. Nightmares are make believe. They are in your mind. Feels like somone is chasing you. Sure feels like the terror is real. But its not. That said, you still wake up with your heart pounding, possibly sweating and for a second, feeling afraid...like its really happening. Whats the physiological response to a nighmare; real fear! Whats the physiological response to drinking diet soda; insulin rises.

just out of my own curiosity has it scientifically documented that insulin rises in response to diet soda or is it just anecdotal?

If insulin does rise in response to "sweet flavors" then what about sugar free protein powders or stevia in my oatmeal etc.?

[ChrisAceto]

Originally Posted by calimac69

just out of my own curiosity has it scientifically documented that insulin rises in response to diet soda or is it just anecdotal?

If insulin does rise in response to "sweet flavors" then what about sugar free protein powders or stevia in my oatmeal etc.?

I do not know if it has been scientifically proven. Great question. Stevia; yea I would say it increases insulin as well. Keep in mind, the insulin rise is still less then that of foods that YIELD calories and carbs

[calimac69]

Chris:

1. What is your definition of LISS cardio? Im usually about about 75-80% max/hr or 145-150bpm at 31 years old.

2. How do you deterimine when on a cutting diet when is the best time to drop the cardio all together?

3. What is your opinion on ejaculation and test serum levels? I've read several good posts citing several studies but I would like to hear your opinion. A lot of the symptoms they listed citing "sexual exaustion syndrome" are similar to things I have experienced here and there since I was 12 I am now 31. one study cited says it takes 7 days to reach peak testosterone blood serum levels so according to that I guess one shouldn't spank the monkey or have sex more then once a week? But it also says that having sex and masturbating affect the pituitary-testes axis differenlty and that masturbating is a lot more detrimental on hormone levels, it increases cortisol, prolactin (not sure what that does) reduced dopamine levels, reduced melatonin levels etc. Very interesting stuff.

4. What is your opinion on the effectiveness of ZMA for natural bodybuilders?

[ygbodybuilder10]

Originally Posted by ChrisAceto

You may wake up in 2 days and lose a pound. Did you lose it between today and 2 days? No......its that you may have already lost it but are currently retaining some water

hmmmm this sounds interesting,

[ChrisAceto]

Originally Posted by calimac69

Chris:

1. What is your definition of LISS cardio? Im usually about about 75-80% max/hr or 145-150bpm at 31 years old.

2. How do you deterimine when on a cutting diet when is the best time to drop the cardio all together?

3. What is your opinion on ejaculation and test serum levels? I've read several good posts citing several studies but I would like to hear your opinion. A lot of the symptoms they listed citing "sexual exaustion syndrome" are similar to things I have experienced here and there since I was 12 I am now 31. one study cited says it takes 7 days to reach peak testosterone blood serum levels so according to that I guess one shouldn't spank the monkey or have sex more then once a week? But it also says that having sex and masturbating affect the pituitary-testes axis differenlty and that masturbating is a lot more detrimental on hormone levels, it increases cortisol, prolactin (not sure what that does) reduced dopamine levels, reduced melatonin levels etc. Very interesting stuff.

4. What is your opinion on the effectiveness of ZMA for natural bodybuilders?

Cardio; I prefer to start with longer duration and lower intensity and build from there to a higher intensity. As the intensity increases, I will have the bodybuilder do the cardio less often

I always try to do as little as possible. When a bodybuilder loks really sharp, I drop it all together. At that point, there is little fat left to burn and I usually assume the increased metabolism (by virtue of having burned away a lot of fat which slows the metabolic rate) can take care of the rest / little amount of body fat that remains.

Dont know about ejaculation and test levels.

ZMA; deficiency in these minerals definitely causes test levels to decline. I think adding them to the diet is a good idea since it is also rather diddicult to get a lot of zinc in the diet

[Everette Henderson]

Chris: what's some of the biggest mistakes you've seen some bodybuilders make during the final week preping for a show? I'm a few days out, and feel amazing.....just out of my own morbid curiosity. Let me just say, depleation sucks.

[ChrisAceto]

Originally Posted by moooving

Chris: what's some of the biggest mistakes you've seen some bodybuilders make during the final week preping for a show? I'm a few days out, and feel amazing.....just out of my own morbid curiosity. Let me just say, depleation sucks.

Not stick to their guns. Too many people tend to add their commentary towards the end which can play with your confidence to do what you want to do. I think its important overall to be somewhat dehydrated and a LITTLE flat. This way you hold your condition. If you are 95% "full" you will look good...even 85% full. But, if you over carb, you might be 101% full which equals bad news...you look watery and loose your condition

[Beef_Cake_Jake]

Chris, I'm 200lbs and fairly lean except I can't quite see my abs yet, my question is about dieting and in regards of carb cycling. Should I eat half my bodyweight in carbs for example say 100 carbs divided by my first 3 meals (I train in the morning) and then cut out carbs for my last three meals (this is when I do cardio). And I was wondering should I eat so many carbs for a few days, so many for the next few days, and then have 1 really high carb day or just eat half my bodyweight in carbs mon-thursday, then have a cheat day on friday and start back on diet saturday?

[ChrisAceto]

Originally Posted by Beef_Cake_Jake

Chris, I'm 200lbs and fairly lean except I can't quite see my abs yet, my question is about dieting and in regards of carb cycling. Should I eat half my bodyweight in carbs for example say 100 carbs divided by my first 3 meals (I train in the morning) and then cut out carbs for my last three meals (this is when I do cardio). And I was wondering should I eat so many carbs for a few days, so many for the next few days, and then have 1 really high carb day or just eat half my bodyweight in carbs mon-thursday, then have a cheat day on friday and start back on diet saturday?

Simplify it; You can eat 100 carbs (int he first 3 meals of the day) for 3-5 days in a row. Then, after that, go to 200 for a day then back down for 3-5 days at 100 grams. If you feel TIRED by the fifth day (tired as in no pump) then you might need two days of 200 grams before heading back south to 100 grams. On the 200 gram day, you can work in there "crappy carbs" the low fat cookies, muffins..it does not matter on that day...
You can try my KreOxipump on the low days, especially days 4 and 5. It definitely will help you get a pump even when your carbs are low

[DanTheManB]

Chris,

What's your take on Parillo Bars as meal replacements? Two bars=440 calories, 40g Protein, 58g Carbs and 7.5g fat?? Especially while bulking?

[Beef_Cake_Jake]

Chris, you mention earlier in the thread that you are a fan of using HIIT for cardio. What specifing type would you recommend and for how long? First thing in the morning, fasted?

[simpleguy4]

Chris, Read your two articles in the new issue of MuscleMag today, good stuff!!! Are you going to be a regular contributor? If so, they have really stepped it up a notch and I look forward to much more.

[frank69688]

Originally Posted by ChrisAceto

Simplify it; You can eat 100 carbs (int he first 3 meals of the day) for 3-5 days in a row. Then, after that, go to 200 for a day then back down for 3-5 days at 100 grams. If you feel TIRED by the fifth day (tired as in no pump) then you might need two days of 200 grams before heading back south to 100 grams. On the 200 gram day, you can work in there "crappy carbs" the low fat cookies, muffins..it does not matter on that day...
You can try my KreOxipump on the low days, especially days 4 and 5. It definitely will help you get a pump even when your carbs are low

Did you mean on reffeed days I can used high GI carbs?

Thanks

[G8GXP]

Cardio question - Your book touts fasted state cardio first thing in the morning, but this thread advised post-workout cardio.

If I am worried about cortisol and muscle wasting, which cardio is less dangerous?

[frank69688]

Originally Posted by G8GXP

Cardio question - Your book touts fasted state cardio first thing in the morning, but this thread advised post-workout cardio.

If I am worried about cortisol and muscle wasting, which cardio is less dangerous?

I believes from my point of view, morning cardio is effective but it will raise cortisol very high while wasting both muscle and fat.

[ChrisAceto]

Originally Posted by G8GXP

Cardio question - Your book touts fasted state cardio first thing in the morning, but this thread advised post-workout cardio.

If I am worried about cortisol and muscle wasting, which cardio is less dangerous?

The ideal time to do cardio is on an empty stomach before meal 1. Why? when glucose (digested carbs) are low in the blood stream; you burn fat. Also the lack of carbs allows norepinepherine, the fat burning hormone that is release with cardio to more readily dig into fat stores. Nordrenalean, the fat burner I formulated is designed to kick up norepinepherine levels higher (amoung other things) With regard to cortisol, you can take some BCAA before the cardio to prevent muscle breakdown or use 10 grams (about 1/3 scoop) of ECDY N& which is nitrogen driving whey complex with additional BCAA to save muscle

[ChrisAceto]

Originally Posted by DanTheManB

Chris,

What's your take on Parillo Bars as meal replacements? Two bars=440 calories, 40g Protein, 58g Carbs and 7.5g fat?? Especially while bulking?

I do not like bars for building or losing. Shakes are convenient; you will be better off with that. FOr sure and no doubt.

[ChrisAceto]

Originally Posted by frank69688

I believes from my point of view, morning cardio is effective but it will raise cortisol very high while wasting both muscle and fat.

Do the cardio in the morning. You will more readily dig into your fat stores. You can use Nordrenalean which will, by increasing norepinepherine levels ( which is a fat burning hormone) increase fat burning AND prevent muscle breakdown. If you tag the cardio after training, you can rasie cortisol levels and skew the bodys recovery ability

[frank69688]

Originally Posted by ChrisAceto

Do the cardio in the morning. You will more readily dig into your fat stores. You can use Nordrenalean which will, by increasing norepinepherine levels ( which is a fat burning hormone) increase fat burning AND prevent muscle breakdown. If you tag the cardio after training, you can rasie cortisol levels and skew the bodys recovery ability

Thanks Chris,
More Q:

1. If I do refeed days should I increase high carb in early of the days or evening?
2. How much should I increase?
3. Bump into 2g per pound? Or increase slowly by 1.5g per pound and 2g per pound in the next day?
Now I do very low carb for 2 consecutive days based on your articles with Jim Stoppani at 2007..

[frank69688]

Chris, when I do cardio first thing in the morning how intense should I do?
Low-, moderate, HIIT ?