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  1. #1
    Still admirin Xmas brah? BaSsSiKk's Avatar
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    What do I do now guys??

    OK here is the deal I bulked for a year. I am near 200lbs at 5 10. DL 3 plates and a half max, bench like almost 2 plates and squat almost 3 plates just to get an overview. Should I clean bulk to maintain muscle and lose my bodyfat(incurred due to lack of discipline when relatives came over and pre exams). Thing is I still want to maintain muscle and lose fat. Should I proper cut or clean bulk ie eat good foods maintain 3x a week cardio and shed bodyfat this way. Is it good to do cardio on an empty stomach first thing in the morning and then weights 6 hours later??
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  2. #2
    Banned Nickdude's Avatar
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    fasted cardio is a myth. It dont make no difference if you ate or didnt.
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    Australian Guy Abroad 2MuChBoDyFaT's Avatar
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    Lightbulb Morning cardio info ...

    Originally Posted by Nickdude
    fasted cardio is a myth. It dont make no difference if you ate or didnt.
    This is a direct quote from a very in depth e-book I came across:
    --------------------------------------------------------------

    Early morning fasted cardio: A simple method to increase the fat burning effects of
    your cardio by up to 300%


    Any time of day that suits your schedule is a good time for cardio. The important
    thing is that you just do it. However, many bodybuilders and fitness models believe that
    early morning fasted cardio burns more body fat. Although this is still controversial, the
    evidence is strong and there are many reasons to consider doing cardio first thing in the
    morning on an empty stomach. The argument in favor of fasted early morning cardio goes
    something like this:
    1. After an overnight 8-12 hour fast, your body's stores of glycogen are depleted and you
    burn more fat when glycogen is low.
    2. Eating causes a release of insulin. Insulin interferes with the mobilization of body fat.
    Less insulin is present in the morning; so more body fat is burned when cardio is done in
    the morning.
    3. There is less carbohydrate (glucose) in the bloodstream when you wake up after an
    overnight fast. With less glucose available, you burn more fat.
    4. If you eat immediately before a workout, you have to burn off what you just ate first
    before tapping into stored body fat (and insulin is elevated after a meal.)
    5. When you do cardio in the morning, your metabolism stays elevated for a period of
    time after the workout is over. If you do cardio in the evening, you burn calories during
    the session, but you fail to take advantage of the "afterburn" effect because your
    metabolic rate drops dramatically as soon as you go to sleep.
    6. Morning cardio gives you a feeling of accomplishment and makes you feel great all day
    by releasing mood-enhancing endorphins.
    7. Morning cardio "energizes" you and "wakes you up."
    8. Morning cardio may help regulate your appetite for the rest of the day.
    9. Your body’s circadian rhythm adjusts to your morning routine, making it easier to
    wake up at the same time every day.
    10. You’ll be less likely to "blow off" your workout when it’s out of the way early (like
    when you’re exhausted after work or when friends ask you to join them at the pub for
    happy hour).
    11. You can always "make time" for exercise by setting your alarm earlier in the morning.
    A common concern about doing cardio in the fasted state, especially if it’s done
    with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen,
    blood glucose and insulin are all low. This is an optimum environment for burning fat.
    Unfortunately, it may also be an optimum environment for burning muscle because
    carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are
    high. It sounds like morning cardio might be a double-edged sword, but there are ways to
    avert muscle loss.
    All aerobic exercise will have some effect on building muscle, but as long as you
    don’t overdo it, you shouldn’t worry about losing muscle. It's a fact that muscle proteins
    are broken down and used for energy during aerobic exercise. But you are constantly
    breaking down and re-building muscle tissue anyway. This process is called "protein
    turnover" and it’s a daily fact of life. Your goal is to tip the scales slightly in favor of
    increasing the anabolic side and reducing the catabolic side with nutrition just enough so
    you stay anabolic and you maintain muscle.
    How do you build up more muscle than you break down? First, avoid excessive
    cardio. If your lean body mass has dropped, try limiting your cardio on an empty stomach
    to 30 minutes, and then it would be highly unlikely that amino acids will be burned as fuel. One bodybuilding nutritionist suggests, "A strong cup of coffee should
    facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you’ll
    ultimately spare protein too.”
    Second, give your body the proper nutritional support. Losing muscle probably
    has more to do with inadequate nutrition than with excessive aerobics.
    Third, keep training with heavy weights, even during a fat loss phase. Using light
    weights and higher reps thinking that it will help you get more "cut" is a mistake: What
    put the muscle on in the first place is likely to help you keep it there.
    Morning cardio is still controversial in academic circles, but in my book, it’s a
    sure-fire way to double or even triple the fat burning effects of your cardio. Ask any highlevel
    bodybuilder or fitness model when they do their cardio and the chances are good
    that they’ll tell you they’re working up a sweat before breakfast early every morning.

    ----------------------------------------------


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    *insert Colin Powell picture here*
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  5. #5
    Ladies Love Squat Butt Morbid_Mind's Avatar
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    Originally Posted by 2MuChBoDyFaT
    This is a direct quote from a very in depth e-book I came across:
    There are an equal number of e-books, books, articles, studies and etc...that are for or against fasted cardio. It's one of these things that is probably best for the individual to decide.
    My Goals:

    For to make the heavy weights light and the baggy clothes tight.
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  6. #6
    Australian Guy Abroad 2MuChBoDyFaT's Avatar
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    Cool True ... but ...

    Originally Posted by Morbid_Mind
    There are an equal number of e-books, books, articles, studies and etc...that are for or against fasted cardio. It's one of these things that is probably best for the individual to decide.
    ... I never said it was the gospel dude. Just sharing information

    If the individual doesn't investigate both sides, then sorry ... not my problem

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  7. #7
    SSDD, thats my curse RAVENS EYE's Avatar
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    well when i was going to basic training and AIT way back in the day, the drill sergeants ran the dog piss out of us every morning. now damn near everybody lost weight from it. even skinny poeple were losing weight. i wouldn't say the training as a whole is what caused suck a weight loss. i would say all the running w/ a bullwhip behide you in the morning when we woke up is what did it. we would come in after PT, clean up, go to chow and eat like hogs. man we would be starving by the time we got back to the barracks. i believe it works. b/c we everybody comes out of those type of schools all slimlined looking b/c we lost so much fat. you could just look at guys faces and tell they've lost alot of weight. anyway that was just a peice of my life...Jason
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