I can't remember if I asked this or not... For BFL, I only have to do cardio on an empty stomach, right? Do I need to space the meals out any certain way for weight training or should I do that on an empty stomach as well?

Pam, I split your question off from my gym log and placed it in the BFL Forum - I think it's something others will definitely benefit from

Resistance work on an empty stomach is more a matter of preference than anything, IMHO. I started off doing it this way, but have since changed. My reasoning: the purpose of weight lifting is to build muscle, this is a lot easier when you have the building blocks available to you.

The reasoning behind a.m. workouts are twofold.

• 1. You get it done and over with. This applies to both cardio and resistance work.
  2. It revs up your metabolism for the rest of the day. This applies to both cardio and resistance work, but more to cardio, especially HIIT.

The reasoning behind not doing a.m. lifting is this: When you wake up in the morning after 8-12 hours of fasting you are as catabolic as you are going to get. Lifting weights further breaks down tissue. To build muscle you need a positive nitrogen balance, you need to be anabolic. Having a few meals in you makes this possible. Many also find they are stronger and can lift heavier later in the day. Lift more, build muscle faster.

If you do lift first thing in the morning I'd suggest having a half a cup of coffee first and popping a vitamin C tablet (250mg) then having your glutamine and protein shake immediately after your workout, along with more vit C, some E and your carbs to get cortisol under control and to switch from catabolic to anabolic.

Lifting in the p.m. I'd advise having a light meal an hour before working out and again your post workout meal w/in 45 minutes.

HTH
Nat

You should always work out on an empty stomach. If I remember correctly, the timing comes into play more AFTER the workout...

Cardio - don't eat for an hour
Weights - Eat within 45 minutes

I try to make my last "meal" at 3pm... I workout around 5:30 and either eat right when I get home after weights, or shower and change and THEN eat after cardio.

Hope that helps!

You go BFL Babe!

Thanks Kate and Nat! That's a big help. You're the best! I think I'm getting it.

Kate, I also bought some EAS shakes this morning. I had to get some wires for a customer at Wal-Mart and took a side excursion to find the RTD shakes. That should help a lot.