In need of some pro-guidance

[JKD77]

Much appreciated, SoCal .... cheers!

[JKD77]

Thx for the reassurance, J..... I`ll try`n chill on cheat meal days but be consciously aware of my choices....

[JKD77]

Let me back up in case I missed something? Are you sustaining yourself on JUST shakes? i.e., no real meals?

I have real meal & shakes. Sometimes the meals are smaller & the shakes are higher in calories or vice versa.

[GaWd]

This may be a stupid question but,... What do you do when you occasionally eat out (i.e.) restaurant or at friend/family`s house & you did not prepare the meal your self so you don`t know the caloric content,protein,carbs,etc??

I myself tent to pass on eating out altogether unless I have access to a nutrition chart.

Thoughts?

I'd say don't sweat it. Really. Especially if as I am guessing, you've been depriving yourself of enjoyment in food-even just a little bit-a single cheat meal...call it a "refeed" if you like...won't kill you.

Go out, have something like a steak and vegetables-skip the mashed potatoes.

Don't overcomplicate things, or freak out about eating out.

[JKD77]

I'd say don't sweat it. Really. Especially if as I am guessing, you've been depriving yourself of enjoyment in food-even just a little bit-a single cheat meal...call it a "refeed" if you like...won't kill you.

Go out, have something like a steak and vegetables-skip the mashed potatoes.

Don't overcomplicate things, or freak out about eating out.

Thx, GaWd
Much appreciated..
I'll try & not be so strict,
Relax & enjoy

[Josh]

No worries, I`m glad you asked about skin or fat, I need as much wise counsel as possible...
Should I be concerned with recovery time if I increase HIIT & maintain my 5x5?
Protein shake instead of the caffeine around your workout... Pre or Post or both? ......... Previously would have my caffeine pre-workout & protein shake post-workout....
Off the top of my head...... I`d say my heart rate while doing low intensity cardio (walking) is roughly 120/130ish... But cycling seems to be lower ,.. 110/115 ... I will have to get a precise reading to confirm though... I have to admit, I never really took notice while doing low intensity cardio.

With the recovery issue, it depends on the person, how much sleep you are getting, diet quality, and stress levels. Keep an eye on it, and if it becomes a problem, either cut back on the training, increase sleep, get naps in, or try some meditation.

I would get a shake in at 60 mins prior to your workout, and then have one afterwards too.

With the heart rate I would aim for 180+bpm for HIIT, and bump up the intensity for your low intensity cardio to about 140bpm for all types - walking, cycle, etc. Focus on getting deep rhythmic breathing, during the low intensity work.

J