Depends on whether you are doing cardio and weight at the same session. If you are doing cardio on its own, I wouldn't recommend pre-workout shake/meal since the goal is to minimize glycogen storage before you engage in cardio. As for post, a can or 2 of 100 plus will get the job done.

You can have your usual pre/post meal for your normal workout session.

hmm...what would be optimal? cardio pre or postworkout?

What do you mean stick to current weights? You do realize that a lot of bodybuilders CAN still progress in poundages even when adding cardio to their routines right?

If you were to do both in the same session, it's better to do cardio after weights.

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Added on April 9, 2007, 12:01 amBy the way, you live in pandan indah. Which gym do you go to?

This post has been edited by musclemass: Apr 9 2007, 12:01 AM

if I do both in the same session should I take post workout shake?

I go to top gym, right on top of 7-11 opposite the secondary school.

call me lazy but I cannot find a good program for cutting. can someone help make one for me?

make that both of us

lazy fatsos will not be successful cutting.

read till your eyes bleed. cutting is tough

basically what I have in mind is:

cardio as addon on normal workout days

morning - 30mins of cardio

evening - weightlifting, either rippetoe or pre-madcow, then cardio again

and I need a good preworkout formular

Keep the post workout shake the same. Your pre workout, reduce the number of of tablespoons of oats. AS for pre and post cardio, refer to musclemass' advice.

so, this is gonna be the cutting routine, please correct stuff.

days -- mon/wed/fri

madcow linear

mon:
pre shake + benches, squats, rows + either clean cardio OR HIT at treads

tue:
morning: jogging 30mins

wed:
pre shake + mil press, squats, dead + either clean cardio OR HIT at treads

thurs
morn: joggin 30mins

fri:
pre shake + benches, squats, rows + either clean cardio OR HIT at treads

Here are some suggestions on maximizing fat loss, mainly on the heavy lifts and secondary exercises, the cardio involved - steady state & sprinting etc

http://www.t-nation.com/readTopic.do;jsess...ydra?id=1499282

intresting...but a bit confusing.

let me read a few times. Whats the set A and set B? A for day 1 and B for day 2?

That looks just fine. Just keep your diet in check and you are set to go.

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Added on April 9, 2007, 6:59 pmWhich school? The one near MPAJ?

This post has been edited by musclemass: Apr 9 2007, 06:59 PM

LOL....we should gather there 1 day ...

Yep, the one near MPAJ. Where do you live? Add me in MSN for super detailed info lol, my journal isnt for dicussing this

Session 49 rippetoe set A

squats

warmup
1x 30kg+12kg bar x5

sets:
3x 60kg+12kg bar x5 (A2G)

benches

warmup
1x30kg+12kg bar x5

sets
3x45kg+12kg bar x5

deads

sets
1x 60kg+12kg bar x5
1x 80kg+12kg bar x5

This post has been edited by Joey-kun: Apr 10 2007, 03:29 AM

Do you alternate the exercise order?

sometimes when the equipment gets hogged. why, does it affect performance/progress?

It's good to change the order, especially for deads and squat. After heavy squating you wouldn't be able to DL as much as you could.