Questions to Clint, Adonis, or whoever can answer

[Rufio]

I asked this at the bodybuilding forum that IDeuceMacmanus linked on here before, but got no replies.



I know that a caloric decifit is needed to burn fat and a surplus is needed to build muscle. What I've been doing recently is alternating cardio days with lifting days for efficiency. I know that protein synthesis takes 36 hours, reaching its peak after 24.


if I do cardio the day after lifting, will the caloric deficit mess with my gains from the previous day, even if I ate a ton of calories, protein, and carbs on that day?



I've never heard any research about this. I know all about the evils of doing cardio RIGHT after lifting, but what I haven't heard about is cardio the day AFTER lifts. Is a certain degree of protein synthesis from all the foods your body processed over the night "locked in" or can doing cardio roughly 24 hours later just throw off your gains?

[Clint]

I've nerver seen actual research on this before but I would say that you should be fine based on the fact that the majority of athletes train in that way anyways.

The 3 possible results I see from this are:
-You retain your current muscle mass because of the lifting (and gain strength) while leaning out and losing bodyfat.

- You gain muscle mass while not gaining any bodyfat

- You lose some bodyfat while gaining some muscle

None of those possibilities look bad to me.

[Rufio]

Alright, thanks for the input.


I mainly ask because right now I'm training for big decifits and fast results. It's pretty much working as far as definition goes. A few months ago I looked about like Gabe Reudiger. A few weeks ago I finally started seeing a full six pack and now it's getting more defined. I used to have some sausage tits and lack of lower chest defintion, but now I've got the lower chest creases and all. I'm just concerned with losing muscle.


To get fast fat loss results and SOME muscle gains, I've been eating like 3000 calories, 400-500 carbs, and 250-300 grams of protein on lifting days, while on cardio days it's more like 2000 calories, 130-150 carbs, and 180-200 grams of protein.


I just want to make absolutely sure that this does equate to SOME gains to balance out whatever I lose on the cardio days. So far I seem to be gaining, but it's hard to tell how much is muscle gain and how much is just added definition. Strength-wise, my bench is static, but my shoulder, chest, and lat excercises are improving.

I just want to be very cautious about this so I don't come out looking like an Ethiopian.

[Clint]

On your cardio days look into doing circuits and HIIT. Both of these (especially HIIT) are known for promoting fat loss with less potential for muscle loss.

Also it sounds like you should add some squats and deadlifts to your workout routine. These exercises are great for building all over muscle gains.

[Rufio]

I do squats. Deadlifts are really painful for my palms and cause calluses, so I don't do them as much.


Anyway, I tend to do 45 minutes of HIIT then an additional 45 of steady rate cardio for fat loss specifically. The fact that I tend to do an hour and thirty minutes of cardio at a time is part of the reason I'm so concerned about this. I'll have to look up "circuit" cardio.

[DonFrye]

What do you weigh?

Also, I would cut the carbs in half unless you feel pooped. That will promote lean muscle gains and rip you up. However, if you are unable to perform at your normal level, leave them alone.

EDIT: I meant on the lifting days. The cardio days look pretty good.

[Rufio]

I weigh about 175 right now, and I'm 6'1. A month or so ago I was 185, and I seem to float between 173 and 180 depending on water weight (I swear, I was 173 before I went to bed one night and woke up weighing 180.)


Actually, my bench performance sucks right now, not so much due to strength as energy. The bar doesn't feel any heavier than it did 6 months ago, but I can't do as many reps. I've been using thermogenic fat loss supplements which I've heard can burn you out, so that may be part of it.


As for cutting the carbs, I was under the impression that you needed about 2 carbs for each gram of protein for real gains.

[DonFrye]

I have always used 1.5/lb of body weight. That would be around half of what you take in currently. That's why I said it that way. You can do what works best for you. I like the KISS diet. (Keep it Simple Stupid) That usually means 3 days on diet, 1 day off, and no complex carbs after the 3rd meal of the day.

[Clint]

Originally Posted by Rufio

I do squats. Deadlifts are really painful for my palms and cause calluses, so I don't do them as much.


Anyway, I tend to do 45 minutes of HIIT then an additional 45 of steady rate cardio for fat loss specifically. The fact that I tend to do an hour and thirty minutes of cardio at a time is part of the reason I'm so concerned about this. I'll have to look up "circuit" cardio.

Honestly I think you might not be going full intensity on the HIIT, unless you have really solid cardio/recovery because after 45 minutes of HIIT you should be exhausted. For it you should be running like you just got caught fucking the police chiefs daughter or running like your chasing the guy that stole your car stereo.

Originally Posted by Rufio

I weigh about 175 right now, and I'm 6'1. A month or so ago I was 185, and I seem to float between 173 and 180 depending on water weight (I swear, I was 173 before I went to bed one night and woke up weighing 180.)


Actually, my bench performance sucks right now, not so much due to strength as energy. The bar doesn't feel any heavier than it did 6 months ago, but I can't do as many reps. I've been using thermogenic fat loss supplements which I've heard can burn you out, so that may be part of it.


As for cutting the carbs, I was under the impression that you needed about 2 carbs for each gram of protein for real gains.

The 2:1 is only for your post workout carbs. The rest of the time your carbs are best suited to come from Veggies, Fruits, Whole grains in that order or preference.

[Clint]

Also by circuits I mean something like this:

Originally Posted by Ross Enamait

Perform 5 circuits of the following:

* 5 Dumbbell Snatches Per Arm
* 5 Dumbbell Swings Per Arm
* 10 Burpees
* Rest 60 seconds and repeat

Originally Posted by Ross Enamait

No Excuses Workout

First Round

* Burpees x 60 seconds
* Pull-ups x 60 seconds
* Squats x 60 seconds
* Pushups x 60 seconds

Second Round

* Burpees x 45 seconds
* Pull-ups x 45 seconds
* Squats x 45 seconds
* Pushups x 45 seconds

Third Round

* Burpees x 30 seconds
* Pull-ups x 30 seconds
* Squats x 30 seconds
* Pushups x 30 seconds

Fourth Round

* Burpees x 15 seconds
* Pull-ups x 15 seconds
* Squats x 15 seconds
* Pushups x 15 seconds