I always do cardio first because when I'm don't lifting I don't want to do no 45 minutes of cardio, I want to fucking eat, plus that sweet one hour pro science protein synthesis window.
the anabolic window is a meme, it isn't, but it's stimulated upwards of 24 hours after working out.
as long as you eat something every 4-6 hours (assuming it's just a fucking whey shake by the way) you are fine. so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY (fasted weights in the AM doesnt apply to muh 6 hours, obviously..)
>so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY
Appreciate the information.
Is the anabolic window more potent in the first 30 minute window after lifting and if so how much more is it stimulated in the beginning compared to say nearing the 6 hour mark?
2 months ago
Anonymous
So heres a tldr on all things protein, look somwhere at the end/middle if you wanna skip it all. Also I understand the metrics may be swapped, I know it in lbs/kg, sorry.
1.8-2.4g/kg is all you need for protein. (the actual consensus is on LBM as well, not even total body weight, however don't quote me on that) This is accounting for markups, the REAL need is actually 1.6 only and 2.8 maximum. There is 0 advantage (in MOST people) to going above 1.8, even for dieting. If you are anything north of 200 pounds, estimate it at either 1. Goal Weight, 2. Height in Centimeters
There is a "maximal amount" of protein able to absorbed by the body, yes. HOWEVER, this isn't completely accurate. Yes, your body only can utilize (give or take, 1/3- 1/6 of your daily protein per day) so much protein for muscle protein synthesis. BUT, studies are inconclusive on the fact that digestive tracts exist, and we may slow down emptying, there for not need as much meal spacing, as we think, but for the moment it's assumed to get 3-6 (see what I did there) meals a day, with protein spread evenly. With that being said, you can't just, Spike-Spike-Spike, it's a peak and valley thing, if you eat 45g at 12, it'll be able to re-peak at ~3, depending on how much you ate. However, you are still synthesizing protein upwards of 6 hours later, dependent on which protein you consume (something like casein).
TO ANSWER YOUR QUESTION, assume Pre-Meal was 12, you had 40g of protein, something like a can of tuna and some pasta. You workout at 3, you eat at 6, you probably did miss "some gains", but nothing at all meaningful. However, you ate at 4 instead, that not only leaves less "down time", you also get another chance to spike it again come 8-9ish. See? But then if you ate you know, a tub of yogurt that shits gonna be in you until 8 right, so there would be no difference.
Also it's calories > macros > meal timing, if you aren't plateauing, don't worry about it if it's a hazard to life.
2 months ago
Anonymous
Excellent rundown seriously appreciate it I'll be applying some of this better now that I understand it.
if I recall LISS is 0>60 MISS is 60>80 HITT is 80>100
I'm a lazy POS so I call it as that. For me thats like 125-145 or something, at least thats what I aim for, especially considering my HR is like 45 anyways...
Also in terms of cardio IMO it's
Swimming>Elliptical>Incline Walking>Cycling> the rest
Swimming provides incredible HITT with little to no Impact, or just general LISS/MISS, also Full Body
Ellipitcal/Incline provide really good LISS/MISS cardio with little to no impact, ellipitcal is above cuz full body, incline is legs
Cycling is pretty shit, but aye some people like cycling, I do personally. Rowing is also here but I don't like rowing (just as good as swimming pretty much)
Only run if you like it tbh. And walking is the giga chad cardio, but nice calories to time burn, but HOLY the calories to fatigue ratio is insane.
Depends what you mean by optimal performance
for what? a sport? general fitness? endurance?
I want to throw women around like rag dolls for at least an hour at a time (sex)
Hammering snatch
150 minutes
These women are particularly AI generated
For performance, honestly 30 minutes of good cardio 4x a week will do you right. For aesthetics, zero is needed.
>good cardio
What classifies good cardio exactly?
Running a 5k, preferably outside and not on a treadmill.
I do 60 minutes of cardio 4 days a week on an elliptical and keep my heart rate between 145 and 155 the whole time without stopping. I'm 32.
I have no idea how good this is but its just what I do and I feel amazing afterwards at least.
I need to find access to a nice place to swim that isn't gross honestly.
I started going to the gym last week. The trainer there told me to do 15 minutes before lifting, 3X a week.
I researched that before and it was said the best was 30 minutes 3X a week, early in the morning or after lifting.
>after lifting
This is what I read and was my experience as well. It helps with the lactic acid build up and DOMs if you do cardio after you lift.
Cardio prior will just gas you and make your lifting less effective. The trainer seems retarded.
I always do cardio first because when I'm don't lifting I don't want to do no 45 minutes of cardio, I want to fucking eat, plus that sweet one hour pro science protein synthesis window.
>After lifting
Bro your anabolic window will close by then
This is true though
I typically around 8 poached eggs right before I go lift within 30 minutes of lifting.
Would that nutrition still be in my system and digesting applying to the anabolic period?
the anabolic window is a meme, it isn't, but it's stimulated upwards of 24 hours after working out.
as long as you eat something every 4-6 hours (assuming it's just a fucking whey shake by the way) you are fine. so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY (fasted weights in the AM doesnt apply to muh 6 hours, obviously..)
>so if your post-workout meal falls after 6 hours of your last, yeah ur missing gains TECHNICALLY
Appreciate the information.
Is the anabolic window more potent in the first 30 minute window after lifting and if so how much more is it stimulated in the beginning compared to say nearing the 6 hour mark?
So heres a tldr on all things protein, look somwhere at the end/middle if you wanna skip it all. Also I understand the metrics may be swapped, I know it in lbs/kg, sorry.
1.8-2.4g/kg is all you need for protein. (the actual consensus is on LBM as well, not even total body weight, however don't quote me on that) This is accounting for markups, the REAL need is actually 1.6 only and 2.8 maximum. There is 0 advantage (in MOST people) to going above 1.8, even for dieting. If you are anything north of 200 pounds, estimate it at either 1. Goal Weight, 2. Height in Centimeters
There is a "maximal amount" of protein able to absorbed by the body, yes. HOWEVER, this isn't completely accurate. Yes, your body only can utilize (give or take, 1/3- 1/6 of your daily protein per day) so much protein for muscle protein synthesis. BUT, studies are inconclusive on the fact that digestive tracts exist, and we may slow down emptying, there for not need as much meal spacing, as we think, but for the moment it's assumed to get 3-6 (see what I did there) meals a day, with protein spread evenly. With that being said, you can't just, Spike-Spike-Spike, it's a peak and valley thing, if you eat 45g at 12, it'll be able to re-peak at ~3, depending on how much you ate. However, you are still synthesizing protein upwards of 6 hours later, dependent on which protein you consume (something like casein).
TO ANSWER YOUR QUESTION, assume Pre-Meal was 12, you had 40g of protein, something like a can of tuna and some pasta. You workout at 3, you eat at 6, you probably did miss "some gains", but nothing at all meaningful. However, you ate at 4 instead, that not only leaves less "down time", you also get another chance to spike it again come 8-9ish. See? But then if you ate you know, a tub of yogurt that shits gonna be in you until 8 right, so there would be no difference.
Also it's calories > macros > meal timing, if you aren't plateauing, don't worry about it if it's a hazard to life.
Excellent rundown seriously appreciate it I'll be applying some of this better now that I understand it.
Enough cardio to make sure the fat goes off and you get ripped.
75 minutes of HITT
OR
150 minutes of MISS
OR
300 minutes of LISS
anything more is "unnecessary", but you can do 2-4x that amount, when I do anything north of 90m a day (or 600m a week) of MISS i feel like shit.
this is weekly btw, my bad
so just do 5-30minute sessions a day, but if you are spaced on time just do 3 ~45-60 minute sessions, if that. (assuming MISS)
your steps count as LISS cardio...
By MISS I’m guessing you mean medium intensity. Is that zone 2 training? What heart rate do you aim for in zone 2?
if I recall LISS is 0>60 MISS is 60>80 HITT is 80>100
I'm a lazy POS so I call it as that. For me thats like 125-145 or something, at least thats what I aim for, especially considering my HR is like 45 anyways...
Also in terms of cardio IMO it's
Swimming>Elliptical>Incline Walking>Cycling> the rest
Swimming provides incredible HITT with little to no Impact, or just general LISS/MISS, also Full Body
Ellipitcal/Incline provide really good LISS/MISS cardio with little to no impact, ellipitcal is above cuz full body, incline is legs
Cycling is pretty shit, but aye some people like cycling, I do personally. Rowing is also here but I don't like rowing (just as good as swimming pretty much)
Only run if you like it tbh. And walking is the giga chad cardio, but nice calories to time burn, but HOLY the calories to fatigue ratio is insane.
Cardio fag here, if you can't run 10 miles without stopping you're not going to make it.