cardio and weights split

[a_king_007]

Just want to get some advice:

Provided with my diets remain the same, is it better:

A. cardio before breakfast and weights later on in the day (e.g. Lunch time)

or

B. cardio immediately after weight training all at the same time...

my goal is to gain muscle currently at 187cm/86kg... while keep my body fat in check, cheers.

[fudoc5]

option A for your goal imo

[soundsgood]

People usually only do cardio after their workout because they can only get up to the gym once per day. But if you can fit it into your schedule definately option A. That way you can get your PWO shake into your body straight after your weights.

[frogie2001]

agree. when dieting down etc cardio in the morn and weights in the afternoon. or vice versa.

[a_king_007]

cool thanks...because I have got a stationary bike at home, so I was thinking doing some cardio before breakfast, eat, go to work and lift weights at lunch time...

Is 30min steady state ok for this morning cardio plan? or HIIT....

[runveerun]

cool thanks...because I have got a stationary bike at home, so I was thinking doing some cardio before breakfast, eat, go to work and lift weights at lunch time...

Is 30min steady state ok for this morning cardio plan? or HIIT....

HIT is great for burning fat, 20 mins of HIT is regarded as the perfect time.

[teamfatboy]

:ditto: what Vee said... even if you've got time to rack up 40m of low-intensity steady state, 20min of High intensity interval training, particularly before breakfast first thing in the morning while your body's still fasted from sleep, will get better results for fat-burning.

Option B's a good alternative, as is last thing at night...the only time definitely to avoid is right BEFORE weights..that's the worst option of all.

[soundsgood]

How long is your lunch break? You really want 45mins of hard training for most of your workouts, and an hour for leg days.

[a_king_007]

well, the reason why I asked this question is because I have an hour of lunch break, and I used to do 20 min HIIT cardio after weights, but I have found it to be not that effective:

A. I always have a look at the clock to make sure I lift for around 30 minutes, and leave some time for the HIIT cardio, so timing sucks

B. I want to give everything I have all the energy while lifting weights, but having to think about there is a need for cardio immediately after, so I will need to save some energy for HIIT right.... so.... hope I am not confusing anyone...

So I was think 20-30min of HIIT at home before breakfast, and an hour of pure hard out weight training at lunch time... also I can drink my recovery and protein shake right after the lunch time weight training, which avoids any catabolic state caused by the HIIT session...

Here is my plan:

protein + BCAA + Glutamine right after waking up

HIIT

breakfast

work

preworkout meal

weight training

postworkout drink/meal

Am I on the right track.... any suggestions are deeply appreciated.... Thanks.

[soundsgood]

You are on the right track mate

20 mins HIIT is all you need

[teamfatboy]

Nope, not confusing at all... Give the HIIT before breakfast a go, allow a few weeks to see how it goes, but I reckon you'd find that you can put more effort into both the cardio AND the weights.

Do you use a heart-rate monitor to gauge cardio intensity, or just pedal 'til ya pop?