Guidance on unfuelled cardio
Hi gang. Over the last few weeks I have been doing unfuelled, steady state cardio in the morning, with some gains in the early stages, but progress seems to have slowed recently. I have posted the detials of my overall week includign diet and training schedule foryou guys to look at too. I have a few questions:
I might be going too intense, just checking that about 120 heart rate is where I want to be, bearing in mind I'm 22 years old. I find it hard not to go more intense since I'm quite a fit person, so higher levels on machines are generally where I am on a 'cardio' training session, as opposed to a pure fat burn training session. Currently, my typical level on the x trainer for example is a level 18 out of a max of 20...I suspect that this may be too high, and doing more harm than good in terms of muscle retention/fat loss.
Taking it that i get my intensity spot on, what is the maximum length I can go for typically, without starting to revert to muscular energy sources as opposed to fat? I ask this because I will be going into summer holidays soon, where I'll have a bit more time, so can dedicate more time to unfuelled in the morning.
My current training routine as it stands is:
5 x 45 mins unfuelled cv in the gym (mixture of bike, x trainer, summit trainer)
3 x 1.5 hours of muay thai a week
3 x weights sessions a week
My diet is typically as follows:
Post unfuelled cv (8.30 am) - Protein shake (with carnitine), glass of orange juice
lunch time (12pm) - 2 wholemeal pitta breads (8 slices of chicken/turkey and spinach), two apples
Afternoon (3 - 4pm) - MRP Protein shake from boditronics (carnitine added), usually another apple
Train (Either weights or muay thai)
Post training (8pm) - chicken stir fry (no noodles, although I do have one of those Blue Dragon sauces with it). Cooked with olive oil.
Cheers for any help guys. I've lost abotu 16" off my waist over the last few years, and am really trying to smash the remaining gut and man boobs, but am finding it hard to keep getting gains, after gaining so much, if you see what I mean:o)