Re: warvader: fat intake

Logan5,

How long is your long duration cardio? If you are interested in gaining muscle mass and losing fat, this might sound contrary, but limit the long duration (continuous aerobics) to 30 minutes. The aerobic component to my training is exclusively intervals of varying intensity and rest times. I was a long distance runner from age 13 to 33, and here's what I found: 1) You have to take a lot of antioxidants when long distance running to avoid some of the cancerous conditions you can get from the stress of long distance running (yes, that is true); 2) Running at a consistent low intensity will increase ventricular volume but can cause damage to sinus rhythms and the ability to withstand sudden increases in activity; 3) Running at a consistent low activity does not help your blood pressure; 4) Running longer than 30 minutes will use muscle protein as a fuel source...if you are serious about gaining muscle and losing fat, that is not a desired effect.
Intervals of varying intensity take advantage of Starling's Law (of the Heart), increasing ventricular size and healthy heart muscle thickening to accomodate varying stress levels; Help to increase lung volume; employs both fast and slow twitch muscle for better overall muscular and physiological response. Intensity always trumps volume! Do you know the number one indicator of life expectancy? It's lung volume relative to body size, and response to high intensity exercise. In my running phase, I had a resting heart rate of 28 bts/min (that is not a misprint), but had a blood pressure of 130/80 average. With intervals, my resting heart rate is 32 bts/min, but my blood pressure is 117/76. At age 43, I'm in better condition than I was running 120 miles a week.
In a typical week my schedule (just intervals) looks like this: Monday - 90sec run/30 sec walk rest for 20-30 minutes; Wednesday - 60sec run/30 sec rest; Thursday - a mix of 30 sec sprints/90sec rest and 15sec sprint/45sec rest; Saturday - 60sec run/60 sec rest; Sunday - like Thursday. All are about 20-30 minutes, with walk rest in between.
Make sure if you are eating after you work out that salad/protein sources are first, or if you have whey, make sure it is lower in carbs. This will assist in keeping your growth hormone response optimal for maximum muscle remodelling. The intervals take a little getting used to but they are worth the time, and will assist your muscle building. I went from 6' 2" 144 pounds to 230 pounds in about 7 seven years, and about 8% fat. Working now to get to 6% but remain at 230. I weight train using free weights and a GTS (like a total gym, but a commercial version).
The L-Glutamine is a good idea, but liver and muscle glycogen storage will improve just by being on the Warrior Diet, and working out. Body fat calipers can be frustrating because changes in your body water retention will throw that off slightly. Weigh yourself at a consistent time every day, and look for changes in the mirror. You'll start to learn what works for you instinctively, and when that happens, you will have a lifestyle you can live with. One last tip: prepare your protein drink/meal to have within 30 min after you work out. This will assist in your recovery and muscle building like nothing else. After lions chase down a kill, they don't wait 30 mins to eat...neither should you. Good Luck.

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