When you are on hi carb diet, our body utilize carb as energy.
When you are on hi fat low carb diet, fat is used as primary source of energy.
We have unlimited source of energy from fat. That is good enuf to prevent muscle loss. Doing cardio early in the morning on empty stomach actually uses more fat as energy regardless you're on hi carb or low carb.

You'll be surprised that you can actually perform better on empty stomach early in the morning than after food. Since it is only 12 minutes, how much of muscles can you lose? You ain't running a full marathon, there's no need to worry about muscle loss.

BTW what the heck is HIIT?

High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies by Tabata[1], Tremblay[2] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. According to a study by King [3] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[4][5][6][7] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

updated 2nd post with workout routines. i dare not to put down the poundages as they're too small

Be proud of yourself dude...

22/7/08 - tuesday - legs/abs day

Diet:


workout:

time used: 1 hour 20 minutes

Damn, you eat real clean.

wow wtf dude? u eating olive oil like dirnking water. vary out your healthy fat intake. take some flax seed, peanut butter, almond nuts or what ever man. dont just keep taking olive oil all day.

and dont feel weak, the first time i squatted was 95lbs too.

not really man, they're clean only if i cook'em myself. i'm forced to buy food from cafeteria during lunch break. so, there should be that clean anymore as there is hidden carbs and unknown stuff inside
i did take some raw walnuts during my snack time last week, but finished already. wanted to buy flaxseed but it's out of stock. damn it.
i'll try to reduce peanut butter because of the carbs and some health reason. i'll source out other type of healthy fats too

i took me like 3 weeks to get the squat poundage to my current poundage.. before that i screwed up with the form so it was not progressing at all. that's why i'm feeling kinda slacking behind.

anyhow, i always remember: it's not the quantity of the lift, it's the quality of the movement.

I am not flaming, i just find that statement funny. hahaha.. It sounds kinda gay . Peace

It should be

"It's not the quantity of the weight, but quality of the movement"

I heard it from www.myfittribe.com...how i 1st started

It should be

"It's not the quantity of the weight, but quality of the movement"

I heard it from www.myfittribe.com...how i 1st started