Order of cardio/weights?
Order of cardio/weights?
I am on a CKD and have been for several weeks now. It has worked GREAT. Thank you to everyone on here that has answered my stupid questions. That said, I have more. I work a 5 hour shift at UPS M-F mornings and it is a physical job. So....
1.) Is it important that I do my weight training before my shift or can I do it several hours after? Obviously, it will help my job performance to not have to lift BEFORE work.
2.) Should I be doing cardio before or after weights. I have not started on weights yet but I run about 40 mins a day. I do this several hours after I am done with work (same time period I am considering doing weights).
3.) Is it correct that I should NOT work out during my carb up? I don't know if there was a point to me doing one when I wasn't lifting, but I did anyways. I gained some weight back every week during that time and had to lose it again becuase I just ate a lot and not healthy.
-Any tips on what I am SUPPOSED to be eating during carb up would be great. Because I have a feeling burritos and cheese cake are not ideal for muscle recovery. I do love milk though :)
Do two weeks straight keto before your first carb-up. After that, you can shedule them to suit you. Every seven days is only a suggestion. Many people do well on 10-14 day cycles for carb-up.
Ideally, rest during carb-up. This is when you are giving your muscles the best opportunity to recover and grow.
Do cardio after lifting. Doing it before (apart from a warm-up) can affect how well you can lift after.
Do your lifting whenever you feel best. There are as many reasons for doing it in the evening as in the morning. So pick the time when you feel you can bring the most intensity to the job.
Generally we say keep your carbups clean. There are a LOT of carbup ratios...I've gone 65/30/5 C/P/F, which is just keto in reverse, 10% above maintenance. And then there's otehr ways, like eating 10g of carbs per lb of LBM or her kg of body weight. That you sort of have to 'feel out'. It's also good to keep fats low to prevent body fat gains and ensure a high insulogenic response. You can do simple carbs at first and then complex, or all complex, or even all simple if you can handle it. Milk is great!! I love 1% and I eat a LOT of cereal and oats with it. :) It's also good on toast with cinnamon and splenda!
Do two weeks straight keto before your first carb-up. After that, you can shedule them to suit you. Every seven days is only a suggestion. Many people do well on 10-14 day cycles for carb-up.
Ideally, rest during carb-up. This is when you are giving your muscles the best opportunity to recover and grow.
Do cardio after lifting. Doing it before (apart from a warm-up) can affect how well you can lift after.
Do your lifting whenever you feel best. There are as many reasons for doing it in the evening as in the morning. So pick the time when you feel you can bring the most intensity to the job. Thanks. I have done the noon on friday to midnight on Sat drill for the past three weeks (carb up). I lost so much weight up to last week that I congratulated myself with a HUGE meal and now I will essentially break even by getting back to last weeks weight. I am hoping that starting weight training will help my body's "shape" exponentially. A lot of people keep telling me that building muscle will help me lose fat in a big way. Hopefully, they are as correct as the people that helped me use keto for weight loss. Thanks again for the help, your answers are GREATLY appreciated.
P.S.- How can I measure my body fat accurately? No clinic around me will do it. It is like they have never heard of such a thing when I ask.
Generally we say keep your carbups clean. There are a LOT of carbup ratios...I've gone 65/30/5 C/P/F, which is just keto in reverse, 10% above maintenance. And then there's otehr ways, like eating 10g of carbs per lb of LBM or her kg of body weight. That you sort of have to 'feel out'. It's also good to keep fats low to prevent body fat gains and ensure a high insulogenic response. You can do simple carbs at first and then complex, or all complex, or even all simple if you can handle it. Milk is great!! I love 1% and I eat a LOT of cereal and oats with it. :) It's also good on toast with cinnamon and splenda! I guess I am just gorging myself during that period. I think I am going to try just eating pasta, milk, cereal and oats. Would just watching my calorie intake (like the week days) help me from weight gain? Also, so switching to VERY low fat and all carbs is OK too? I ask because I eat low fat varieties of the tings I just named. Thanks again for all of the help. I checked those links you put up in one of my other threads. Very interesting and helpful.
P.S.- How can I measure my body fat accurately? No clinic around me will do it. It is like they have never heard of such a thing when I ask. You can buy a calipers and do it yourself. There are also lots of websites that will estimate your bodyfat based on measurements at various parts of your body.
To be honest, unless you are prepping for a contest, a tape measure will do the job for now. Measure your waist, hips, chest, arms and legs every couple of weeks. As long as the waist is going down and the muscles aren't, you're fine.
I am on a CKD and have been for several weeks now. It has worked GREAT. Thank you to everyone on here that has answered my stupid questions. That said, I have more. I work a 5 hour shift at UPS M-F mornings and it is a physical job. So....
1.) Is it important that I do my weight training before my shift or can I do it several hours after? Obviously, it will help my job performance to not have to lift BEFORE work.
2.) Should I be doing cardio before or after weights. I have not started on weights yet but I run about 40 mins a day. I do this several hours after I am done with work (same time period I am considering doing weights).
3.) Is it correct that I should NOT work out during my carb up? I don't know if there was a point to me doing one when I wasn't lifting, but I did anyways. I gained some weight back every week during that time and had to lose it again becuase I just ate a lot and not healthy.
-Any tips on what I am SUPPOSED to be eating during carb up would be great. Because I have a feeling burritos and cheese cake are not ideal for muscle recovery. I do love milk though :)
Answer:
Do two weeks straight keto before your first carb-up. After that, you can shedule them to suit you. Every seven days is only a suggestion. Many people do well on 10-14 day cycles for carb-up.
Ideally, rest during carb-up. This is when you are giving your muscles the best opportunity to recover and grow.
Do cardio after lifting. Doing it before (apart from a warm-up) can affect how well you can lift after.
Do your lifting whenever you feel best. There are as many reasons for doing it in the evening as in the morning. So pick the time when you feel you can bring the most intensity to the job.
Answer:
Generally we say keep your carbups clean. There are a LOT of carbup ratios...I've gone 65/30/5 C/P/F, which is just keto in reverse, 10% above maintenance. And then there's otehr ways, like eating 10g of carbs per lb of LBM or her kg of body weight. That you sort of have to 'feel out'. It's also good to keep fats low to prevent body fat gains and ensure a high insulogenic response. You can do simple carbs at first and then complex, or all complex, or even all simple if you can handle it. Milk is great!! I love 1% and I eat a LOT of cereal and oats with it. :) It's also good on toast with cinnamon and splenda!
Answer:
Do two weeks straight keto before your first carb-up. After that, you can shedule them to suit you. Every seven days is only a suggestion. Many people do well on 10-14 day cycles for carb-up.
Ideally, rest during carb-up. This is when you are giving your muscles the best opportunity to recover and grow.
Do cardio after lifting. Doing it before (apart from a warm-up) can affect how well you can lift after.
Do your lifting whenever you feel best. There are as many reasons for doing it in the evening as in the morning. So pick the time when you feel you can bring the most intensity to the job. Thanks. I have done the noon on friday to midnight on Sat drill for the past three weeks (carb up). I lost so much weight up to last week that I congratulated myself with a HUGE meal and now I will essentially break even by getting back to last weeks weight. I am hoping that starting weight training will help my body's "shape" exponentially. A lot of people keep telling me that building muscle will help me lose fat in a big way. Hopefully, they are as correct as the people that helped me use keto for weight loss. Thanks again for the help, your answers are GREATLY appreciated.
P.S.- How can I measure my body fat accurately? No clinic around me will do it. It is like they have never heard of such a thing when I ask.
Answer:
Generally we say keep your carbups clean. There are a LOT of carbup ratios...I've gone 65/30/5 C/P/F, which is just keto in reverse, 10% above maintenance. And then there's otehr ways, like eating 10g of carbs per lb of LBM or her kg of body weight. That you sort of have to 'feel out'. It's also good to keep fats low to prevent body fat gains and ensure a high insulogenic response. You can do simple carbs at first and then complex, or all complex, or even all simple if you can handle it. Milk is great!! I love 1% and I eat a LOT of cereal and oats with it. :) It's also good on toast with cinnamon and splenda! I guess I am just gorging myself during that period. I think I am going to try just eating pasta, milk, cereal and oats. Would just watching my calorie intake (like the week days) help me from weight gain? Also, so switching to VERY low fat and all carbs is OK too? I ask because I eat low fat varieties of the tings I just named. Thanks again for all of the help. I checked those links you put up in one of my other threads. Very interesting and helpful.
Answer:
P.S.- How can I measure my body fat accurately? No clinic around me will do it. It is like they have never heard of such a thing when I ask. You can buy a calipers and do it yourself. There are also lots of websites that will estimate your bodyfat based on measurements at various parts of your body.
To be honest, unless you are prepping for a contest, a tape measure will do the job for now. Measure your waist, hips, chest, arms and legs every couple of weeks. As long as the waist is going down and the muscles aren't, you're fine.