Fat Loss To Maintain Muscle?

[DoubleHelix]

I've been bulking for awhile now and have made some really good gains. I'm starting to sort of get a bit uncomfortable but ive decided to keep on bulking till the end of December.

My question is whats the best way to loose fat but not loose any muscle. Lots of guys do cardio on a empty stomach but isnt that really catabolic? Also should I take a workout shake after or wait like an hour after and eat some real food?

The last time I cut I was a total newb and ran like every night before bed and ate a protein shake and carrots after.

Any suggestions would be great.

 

[Mr Pickels]

this is what works best for me (moderate fat loss, min. muscle loss): walking at 3-4mph on a 13-15% incline... 40min - 1hr, three or four times a week.... i did that in the morning and did my MWF lifts at night

the year before i would do 20minutes on the guantlet (revolving stairs) then 20 minutes on either treadmill or eliptical... i did this 4 or 5 times a week....i lost more fat faster this way but i lost tons of leg mass and moderate upper body mass this way...

i'm an ecto/meso so its hard for me to bulk up and easy to cut down... diet was the same both times (high protein, moderate fat and low carbs)

 

[xcelbeyond]

Lots of guys do cardio on a empty stomach but isnt that really catabolic?

IMHO the answer to this question has to do with "intensity" not when. I believe you can go catabolic anytime you do "high intensity" cardio. I do low intensity cardio in the AM. I've yet to try this but it's suppose to be the most effective - HIIT (high intensity interval training) Cardio. Example: All out sprint on track on straightaways then walk the curves - equal distance but less time is spent at high intensity.

PRIMARY THING for losing fat and maintaining muscle is NUTRITION!

 

[DoubleHelix]

Thanks guys
So whats proper PWO nutrition for cardio?

 

[xcelbeyond]

Are you asking pre or post.

If you're doing "Low Intensity" cardio first thing in morning, it's on an empty stomach. The idea being you're glycogen is depleted from sleep/night repair. Cardio at low will burn BF no muscle. Mid-high intensity will burn muscle.

 

[DoubleHelix]

What speed do you go at for low intensity?
And im talking Post nutrition

 

[xcelbeyond]

Post workout from cardio - I just eat "good food." On non workout days (just cardio) I eat oatmeal and eggs.

Post workout from workout - I immediately drink a shake with ~60g whey protein isolate, ~50g Dextrose, ~8g Taurine and L-Glutamine, and either strawberries or blueberries (I have a freezer full of both )

I don't go over about 70% of max heart rate.

 

[DoubleHelix]

k thanks its much appreciated
Do you eat the real food right when you get home or an hour or so afterwards?

 

[xcelbeyond]

Since I workout at home, I'd say when you get home