Theory of doing cardio only after an intense strength training session

Awesome reply.  Thanks.  I definitely want to spare muscle, actualy grow more muscle, so I'll definitely start drinking some whey before and after. 

ORIGINAL: danmirage

High intensity intervals burn a larger glucose% than fat% - looking at the total calories burned but more calories overall than low intensity and more fat overall per unit of time.

Low intensity cardio burns a larger fat% than glucose% - looking at the total calories burned but fewer calories overall than high intensity per unit of time.

Hey Dan ... great link and post (you too Nick).

I found this forum via the max-ot program and I read what Marc David wrote ... I do the max-ot program to a "t" because I like short intense workouts over longer less intense workouts.

With that said, I'm curious what you and maybe Marc think of max-ot, but for cardio?

For example, in the link you provided it says:

Here's an example:
Week 1 — 3 x 30 minutes at level 5
Week 2 — 3 x 30 minutes at level 6
Week 3 — 3 x 30 minutes at level 7
Week 4 — 3 x 30 minutes at level 8

I just picked this example because I don't have a lot of time, so this fits me time contraint, but still delivers a good workout.  But what if it was stepped to the next level, I guess it would still be HIIT or as some call it "max-ot cardio".

Rather then doing 30 minutes, you'd do 16 minutes and 1 minute balls-out and 1 minute rest ... for sixteen minutes.  That's probably not the official plan, but similar to it.  What do you think?

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Rather then doing 30 minutes, you'd do 16 minutes and 1 minute balls-out and 1 minute rest ... for sixteen minutes.  That's probably not the official plan, but similar to it.  What do you think?

Interval training.  Works great!
 
That is simply another tool in our toolbox. 
 
If you read the link about cardio, you read that you can not do the same cardio time after time and expect to get a consistent result...you need some form of progression and variance.

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ORIGINAL: danmirage

 
To spare muscle while doing a stand alone cardio session:
5g of BCAA immediatly before or .1g of whey protein per pound of bodyweight 30 min before and directly after.

 
Does anyone recommend a BCAA supplement to take here instead of protein?  I planned out my meals for today and got almost exactly what I want in nutrients - 35% protein, nearly my body weight in grams, 45% Carbs, 20% Fats.  As you can see, if I add 2 scoops of whey I'll add about 42g protein, which is about 45grams over my body weight in pounds.  I've heard about supplements like Gakic, but I don't trust mustletech.  What do you guys recommend?

This is what I use:
 
Powder form
Ultimate Nutrition BCAA Powder
or
NOW BCAA Powder
 
or in the capsule form if you don't do powder!
Ultimate Nutrition BCAA Caps
 
I use powder because of the better cost and faster delivery.
 
.0375 grams per pound of bodyweight per pre-workout and per post-workout...
About a teaspoon per 45 pounds of bodyweight ...
 
Alternately you can change your diet a little...

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I think the BCAA powder is definitely affordable, and as far as changing my diet, I will definitely try, but I think this will help me a lot.  I understand I could shift my meals around a little bit to get the BCAAs before and after from protein, but I am pretty sure that with my schedule the powder will work out nicely.  Thanks again Dan! 

Sounds good.  Its the way I like to do it.

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