gazmatrix

crazycacti

tom was saying how he takes some OJ, BCAAs and Glutamine before cardio in the morning to curb cortisol

i also agree when he says the OJ is there because some carbs need to be present for fat burning

hackskii

Water only first thing in the morning, no food, test levels are high and cortisol levels (if my memory serves me correctly low).
Caffene is good before cardio.
Twice the fat burning comming off of a resting fast.

hackskii

I stand corrected......Well correcting myself is better than someone else doing it. Seems that testosterone and cortisol are both high first thing in the morning but here is a snip from a article with bill phillips:
It is true that if you do 30 minutes of aerobic exercise, reaching a pulse rate of 120 beats per minute after a 12-hour fast, it probably burns the same amount of calories as when you do 30 minutes of aerobic exercise, at an equal intensity, in the afternoon or evening, before or after a weight-training workout. The issue here is not how many calories you burn but where the energy comes from to fuel that exercise session. Remember, on the dieting phase, we've got to lose fat, and we've got to lose it fast! We need to do everything we can to get our bodies' fat stores to "mobilize" or burn up. We are much more interested in burning fat than carbohydrates or, even worse, amino acids--all of these substrates can fuel aerobic exercise.
The fact is that during resistance training, your testosterone peaks after 20 minutes, and then testosterone is dropping while cortisol increases.11 This leads to a less-than-optimal testosterone to cortisol ratio and is a very important reason to perform short but intense weight-training sessions. In contrast, during the early morning, cortisol rises, but testosterone is also peaking; thus, the ratio does not change significantly. Furthermore, you could become slightly dehydrated by conducting aerobic exercise after weight training, which could also trigger catabolism. What you need after your weight-training session is rest, carbohydrates, protein, and water.

Pscarb

i do my cardio at 6.30-7.00ish in the morning i use 10g of glutamine and a handfull of amino caps before hand.
i eat my normal breakfast after wards.

in the evening i do the cardio about 20min after training

gazmatrix

Thanks

Tinytom

The amount of OJ I have is about 1/4 of a pint at most. I only need to trigger a feedback in my brain that some carbs are present so that fat burning can be started. I've found that just this small amount can make morning cardio much easier. Also BCAA pills are easier to swallow and digest with OJ.

If curbing cortisol is your aim then you could also add phosphatidylserine to your morning (or evening before bed) pill pot. 800mg is the recommended dose for blunting cortisol, not completely though.
The best PS supplement is called CortBloc by Tropicana, quite cheap and high dosed.

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the_gre8t_1ne

Does it have to be freshly squeezed juice or can it be sumethin like sunny d (not that i drink that stuff)

Tinytom

Well mine is Asda Smooth (No bits cause I'm a girly girl)

I don't suppose it matters what fruit juice you have, you could even have a sip of a glucose drink like Lucozade if you want. It's just about having a little sugar so that the brain recognises that sugar has been consumed and so will allow fat burning to take place more readily without breaking down muscle tissue (BCAAs will also help this)

I just like OJ cause it feels like a morning drink and I like the taste.:beer1:

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the_gre8t_1ne

Thanks for clearing that!

hackskii

Insulin is anti-catabolic, so anything that will make insulin rise will stem catabolism.

OKG is anti-catabolic, they give this to burn victoms so they dont eat their own tissue.

L-Glutamin is also anti-catabolic.

But testosteone levels are at their highest at about 7:00 A.M. so cortisol wont be a problem at this time.

It is kindof a cortisol to testosteone ratio that is important, see the chart below.

Attached Images

test.JPG (68.1 KB, 59 views)

Tatyana

To burn fat in the morning, I don't do OJ, I do take the rest of the stuff, and a really strong black coffee. Caffeine keeps the enzyme cascade pathway that 'burns' glycogen running. Once all the glycogen is gone, your body will burn fat. The glutamine and BCAAs will help to keep your body from burning muscle.

I also use herbal fat burners, which contain massive quantitites of caffeine, chromium picorate and ALA which also help burn fat stores.

As women hold more fat below the waist than above, I may also have a mini protein shake before I run if I think that I am burning muscle.

Unlike Tom, I can't tell how I look half the time, so I have to go on 'feelings' and technologies and having a few people watching me (ok, there may be a bit of a reveal as to my pic posting too).

I pinch myself a lot, have fat calipers and impedence scale. The impedence scale is rubbish really, but it will show me if my fat is going up or down, sort of (if your water fluctuates much, so does scale).

I also use pics I take of myself with my phone to 'see' myself better.

But I do suffer from body perception dysmorphia. On more than one occasion, I have come into the gym thinking I have become 'fat' overnight!! Getting one of the trainers to check my fat!! THinking that the striations on the back of my arms are fat!!! I know it is not logical, but on the last week or so of the comp diet...................

I do eat loads, I am more worried about slowing my metabolism, messing it up permanently by starving myself and then being a fat bastard!!

hackskii

Do you really worry this will happen?
I think the only time this happens is when one gets insulin resistant or hypothyroid.
Other than that if you eat your maintenance then this wont happen.
I think this just might be in your head.
From 25 to 37 I overfed and got fat.
Went on a strict 40/30/30 diet and got in the best shape ever in my life.
At 38 I had a smaller waist than when I was 18 and weighed 10 lbs heavier and was actually stronger too.



I do know a chick that did cardio 7 days a week, did the stairmaster for one hour every day, tredmill for one hour every day, and did racquet ball on the weekends along with the tredmill and starimaster.
I asked her one day why she did so much cardio.
Her answer was she could eat what ever she wanted.
She said she ate a lb of chocolate a day.

She had a big butt but skinny top.

That did not make sense to me at the time, she could have cut the cholcoate and done 7 less hours of cardio a week.

Jimmy

i know this is a late post....missed it somehow?!

The thing with carb cycling hacks is that its so effective due to the shock to your system

another great thing is that it breaks monotiny, and gives you days (high days) to look forward to

Tom and Paul have outlined what they find most effective for them but there are many ways to go about it for all of us

i see some bb'ers using 3-4 ultra low days, followed by 1 very high load..

.. a clean ultra low carb/fat, high protein aproach is used for the low days, with a load of junk food on the high day (if your doing this i sugest 6 low days, 1 high day per week)

this can be done in the early stages but will have to switch nearer to contest...in this case the junk food is dropped and clean carbs and fats replace it

Another way to cycle carbs is the 3-2-1-0 method

this would be a 3-4 day stagger, dropping the carbs every day till zero, then repeat....i prefer this method as i cant take too many low days in a row!

With any diet, even without cycling carbs......something has to change to keep the diet working as it goes on

many methods are used.....

*keeping food the same but increasing the cardio

*keeping the food same but increasing drugs such as t3/4 clen eph...etc

*slowly dropping the carbs as the weeks roll by

*or a combination of the 3 above

so with carb cycling, you need a way to work out the figures the cycle..yes?

The common way to do this is to have an average...so lets forget the cycling for one minute and think how traditional diets worked.

most people would set their protein/fats constant for the whole diet, whilst dropping carbs as the fat loss slows

For me, i start all my diets with 300g of carbs a day...then i lower the carbs as and when i need to, with the cut in carbs varying dependant on my progress

So back to carb cycling...

I keep to the above method when i cycle my carbs

all one needs is an average...so the 3 day stagger would be..400g, 300g, 200g, repeat...this yeilds an average of 300g per day

A 4 day stagger would be..500g, 400g, 300g, 0g...again, this is a 300g average

So, no matter what method one uses, you have to work out carefully what your daily intake of carbs is, (at whatever stage of the diet your at) and determine mathematically the amounts the carbs need to be each day when cycling

RAIKEY

wow!....sounds like simelar to the one TTom was advising me on last month,...

sounds great but the re-feed day .......700 gms from carbs??

thats gonna be over a kilo of oats or sweet spuds?

it obviously works tho you two look crackin ....(TTom an PScarb)