Help with morning cardio / diet

Rubadubchub

I need help. Have read conflicting things on the internet so maybe someone on here can help. I workout pretty much twice a day. Up to now I do cardio in the morning and then weight training at night.

Typical day -

Morning - Get up and do 40 mins of sprints or a 45 min jog

Night - spread body parts across the week, I.e. arms Monday, core Tuesday, chest Wednesday, shoulders and back Thursday and legs on Friday.

Typical food-

Breakfast - bowl of porridge with honey and nuts or scrambled egg whites with rashers.

Lunch - grilled chicken breast or fish, salad with tons of spinach, couple of eggs or a veggie omelette or something.

Dinner - chicken breast and brown rice or chicken and sweet potato.

Tons of water.

Basically I want to know if I should eat before or after morning cardio? Also I Usually train weights after dinner should I eat something afterwards? Want to cut body fat.

Prob been done to death but any help appreciated.

Cheers

Hardonraging

Fasted cardio is good, eat after weights .. any idea what cal's you are eating and what there %'s are in relation to fat, protein and carbs .. if not you'd wanna find out ..

Rubadubchub

Hardonraging wrote: »

Fasted cardio is good, eat after weights .. any idea what cal's you are eating and what there %'s are in relation to fat, protein and carbs .. if not you'd wanna find out ..

Thanks. I read online that fasted cardio can lead to muscle loss?

Just filled in my plate and according to it the % for today is 25% protein, 37% fat, 38% carbs. It's showing calorie intake as 1600 but I would prob add on another couple of hundred calories.

6 ft & about 85kg

Mellor

Rubadubchub wrote: »

Night - spread body parts across the week, I.e. arms Monday, core Tuesday, chest Wednesday, shoulders and back Thursday and legs on Friday.

Why the 5 day split?
Arms, chest, legs, etc doesnt really tell us enough about your training. What exactly do you do? (Exercises, sets, reps, load etc). At a guess, you are probably doing too much isolation.

xgtdec

Rubadubchub wrote: »

Night - spread body parts across the week, I.e. arms Monday, core Tuesday, chest Wednesday, shoulders and back Thursday and legs on Friday.

I dont understand a day for arms, have you thought about back/biceps and chest/triceps leaving a full day for shoulders?

Also i have to kick off the week with legs..for no other reason than to get it out of the way..my week is so much more enjoyable in the knowledge that legs are done!!

JJayoo

Over the last month I have been doing 3-4 hours of low intensity morning cardio every morning. haven't lost any strength over this period but am down around 5 pounds on the scales. Decided this time to keep carbs up to avoid losing water weight. I tried intense fasted cardio in the past, wasn't keen on it.

Rubadubchub

No idea. Usually I'm wrecked after focussing on arms or legs so doing them on the same day would kill me. Not really big into weight lifting so don't laugh at my pitiful program! I have access to a tiny tiny gym and am broke so try and make do. Basically have 1 dumbell and all the weights we have combined add up to 18 kg

Arms- try to do supersets. 10 reps of each excersise x 3

Set 1- curls & tricep dips
Set 2 - hammer curls & push ups with hands close together
Set 3 - concentration curls & overhead dumbell extensions.

Use an 18kg dumbell.

Legs -

Set 1- burpees & squats (holding 18kg dumbell). Minute doing each followed by 30 seconds rest. X 5

Set 2- split squats x 15 each leg & leg curls (machine) as many as possible for 1 min. 5 sets.

Skip for 20 mins.

Core -
Crunches, leg raises, planks, side planks. Minute of each x 5

Chest -

Set 1 - Dumbell chest press with 18kg dumbell x 10 & the machine were you have to push the pads towards each other by squeezing your elbows together? X 15 for 3 sets.

Set 2- Press up pyramid. Start at 1 and work your way up to 12. Then back down. I try to do these as slow as possible.

Shoulder and back -

Set 1- Shoulder press (dumbell) x 10 & pull ups x 10 for 3 sets

Set 2 - front raises x 10 & pull ups x 10 for 3 sets

Set 3 - one arm rows (dumbell) x 10 each arm & pull ups x 10 for 3 sets.

Think that's pretty much it.

Rubadubchub

xgtdec wrote: »

I dont understand a day for arms, have you thought about back/biceps and chest/triceps leaving a full day for shoulders?

Also i have to kick off the week with legs..for no other reason than to get it out of the way..my week is so much more enjoyable in the knowledge that legs are done!!

I need to leave the legs till Friday usually. I take the weekend off and can just about walk properly again by Monday. If I did it first it would make sprints unbearable.

Never really thought about the split to be honest. Think I proably read somewhere years ago on some Internet forum that you should break it all down into separate days and I have taken it as gospel!

Hardonraging

Rubadubchub wrote: »

Thanks. I read online that fasted cardio can lead to muscle loss?

Just filled in my plate and according to it the % for today is 25% protein, 37% fat, 38% carbs. It's showing calorie intake as 1600 but I would prob add on another couple of hundred calories.

6 ft & about 85kg

You are correct ... kinda .. dont get bogged down in things tho, it wont kill you if you do one or two day's in the morning of cardio ..

Also, your cal's seema bit low, i'm 5 10 and 83Kg's I train 4 times a week, eat about 2300 cals on training days and 1950 on non training days, but the make up of those cal's are very diff to what you eat ..

Earn your carb's eat more protein, and dont sweat the small stuff.

xgtdec

Rubadubchub wrote: »

Think I proably read somewhere years ago on some Internet forum that you should break it all down into separate days and I have taken it as gospel!

Ahhh the internet:D, a place chock full of information but very little knowledge. But its all down to results, as ive always said, change one thing at a time..try it for 6 weeks, and if you get results great...and if ya dont well change it up again.

Rubadubchub

xgtdec wrote: »

Ahhh the internet:D, a place chock full of information but very little knowledge. But its all down to results, as ive always said, change one thing at a time..try it for 6 weeks, and if you get results great...and if ya dont well change it up again.

That's the problem! You are casually reading and realise that some website says if you do cardio on an empty stomach and eat carbs straight after you will go to hell.

You give it a quick google and you find 10 sites agreeing and 10 sites saying its complete rubbish.

Most definitely over thinking things. Burn more than you eat and lift as much as possible safely - Will stick with this and see how it goes.

Hardonraging

Rubadubchub wrote: »

That's the problem! You are casually reading and realise that some website says if you do cardio on an empty stomach and eat carbs straight after you will go to hell.

You give it a quick google and you find 10 sites agreeing and 10 sites saying its complete rubbish.

Most definitely over thinking things. Burn more than you eat and lift as much as possible safely - Will stick with this and see how it goes.

I'm a bit of a stickler for the old mis information, and for people who fail to understand why certain things are a certin way .. i.e low fat = loaded with sugar .. and fat in general is good for you ...

So .. carbs after cardio, like i said above, earn your carbs, eat them before resistance training for energy, eat them after resistance training for recovery ....

As for lift as much as possible... etc .. you're tryin to drop bf% .. so do aim to go up weighs, especially given you are not eating enough, try and find a moderately difficult weight and run a Rest pause training routine for 4 -6 week's focus on the eccentric portion of all movement's ....

Ohh and expect to hurt a lot from that .. also 15 seconds is loads for RP