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Muscle-Building Workout and Diet

Hey, guys. Sean Nalewanyj here of,
and this is part six of my bodybuilding and fat loss Q&A where I’ll be covering five more
commonly asked questions with straight to the point, no BS answers that you can take
and apply to your muscle-building and fat loss plan. Now, once again if you want to
access all of the other Q&As that are available, then you can use the links down in the description
box below. So, let’s get started. Question number one, what is the ideal time to perform
cardio in order to maximize fat loss? So, you’ll generally hear two main recommendations
on this one. The first is to perform your cardio first thing in the morning on an empty
stomach, because it will supposedly force your body to burn a higher percentage of fat
as opposed to carbohydrates. However, as I talked about in part one of this Q&A, fasted
cardio doesn’t actually increase fat loss in any measurable way. And it might actually
be counterproductive by decreasing your overall training performance, and by increasing muscle
loss. And the second recommendation that you’ll hear is to perform cardio immediately post-workout.
Now, the reason for this one is that since glycogen levels have been depleted from the
weight training session, again, your body will have no choice but to use up fat primarily
as the fuel source. Now, this one is also misguided though, because even an exhaustive
weight training session is only going to lower your glycogen stores by around 30% to 40%,
which leaves plenty in the tank for post-workout cardio. So, my advice on this one is rather
than trying to time out your cardio in some special way to improve fat loss, just schedule
it at whatever time of day fits best into your schedule, and whenever you feel the most
motivated to train, and when you can give your best overall effort. If your goal though
is to build, and maintain muscle and to gain strength at your maximum potential, then the
one piece of advice that I would give here is to make sure that you avoid performing
cardio immediately pre-workout. Weight training should always be treated as the top priority
in your training plan. And you definitely don’t want to be entering your workout already
physically and mentally pre-fatigue from a full cardio session. And this is going to
be especially important if the cardio method that you’re using relies heavily on the muscles
that you’ll also be training during your workout, such as doing a stair climber session before
a leg work out or using the rowing machine before a back workout. Question number two,
are wide-grip dips a good addition to a chest training routine? Now, I did use to perform
these as part of my chest workouts many years ago. But I don’t include them any longer for
the simple reason that I just don’t think the risk-reward balance really justifies it.
Dips do allow you to train your chest with a reasonable degree of effectiveness. But
given that they place your shoulder joints into a riskier position, and that there are
just better exercises available for stimulating your pecs anyway, it just doesn’t really make
sense to include them in your routine in my opinion. Dips do involve a certain degree
of horizontal adduction which is of course the primary function that the pecs perform.
But the movement itself is still mostly a combination of shoulder flexion combined with
elbow extension. And so, it’s actually going to be your front delts and your triceps that
are performing the bulk of the work. On top of this, wide-grip dips can also be hard on
the shoulder joints. And a very high percentage of lifters who perform dips over the long
run, eventually do run into issues there. Now, I’m definitely not saying that dips don’t
work when it comes to building up the chest. And I’m not saying that you’re guaranteed
to get hurt by performing them. But if your goal is to hit your pecs as effectively as
possible while also minimizing the stress on your shoulder joints, then there are just
better options available such as dumbbell presses and various cable fly movements. If
you really enjoy performing wide-grip dips, and you want to continue using them as part
of your routine, then that’s up to you. But at the very least, I’d recommend that you
place them as a lower priority movement in your chest workout that you stick to lighter
weight and higher reps and that you make sure to perform every rep under very strict control
at all times. Question number three, is eating late at night counterproductive for fat loss?
Well, assuming that your overall calorie intake and your activity level are remaining constant,
consuming a larger percentage of your total food intake earlier or later in the day, really
isn’t going to make any noticeable difference when it comes to bottom line fat loss. The
logic that most people use here is that since activity level and metabolic rate decrease
in the late night hours, the calories that are consumed during that specific period are
more likely to be stored as fat. And while that might be true, it still makes no difference
in the big picture if you have a consistent ongoing calorie deficit in place from day-to-day.
Like I mentioned before, fat loss is not an on/off switch. Fat burning and fat storage
are both happening continuously throughout the day simultaneously. And it’s the sum total
of all the fat storing processes, minus the fat burning processes. That’s going to determine
your bottom line fat loss results. So, if person A consumes a greater amount of their
total calorie intake in the evening, while person B consumes a greater amount earlier
on in the day, but both people are maintaining a net 500 calorie deficit, they’re actually
going to be in the same boat as far as total fat loss is concerned. A greater amount of
person A’s calories are going to be immediately stored as fat, because there is less of an
energy demand at that specific time. But they’ll still eventually be burned later on the next
day when the energy demand increases. And on the other hand, a smaller amount of person
B’s calories will be immediately stored as fat, because there is a greater energy demand
at that time. But more of them will be stored as fat later on when the energy demand runs
out. So, if you’ve been intentionally starving yourself in the evening. And if you’ve been
going to bed hungry even though you’d actually prefer to eat something, then you can stop
worrying. Just figure out what your total calorie needs are for fat loss throughout
the day as a whole. And then if you want to allocate some of those calories to the later
hours in the evening, then totally fine. Question number four, which form of cardio is most
effective for burning fat: low intensity steady state cardio or a high intensity interval
cardio? So, in a direct head-to-head comparison, performing your cardio at a higher level of
intensity over a shorter duration of time is actually superior for total fat loss in
comparison to lower intensity, longer duration sessions. And that’s because high intensity
cardio not only burns calories during the actual workout itself. But it also causes
your body to burn additional calories for several hours even after the session is over
by increasing what’s called excess post-exercise oxygen consumption. Low intensity cardio does
burn a greater percentage of fat during the actual workout. But high intensity cardio
still burns a greater net amount of fat over 24-hour period. However, that increase in
fat loss does come at a price, because high intensity cardio is a lot more demanding on
your body as a whole. So, if you’re already performing several weight training workouts
throughout the week, there’s only so much high intensity cardio that you can add on
top of that, before the overall weekly workload just gets too high. And this is where low
intensity cardio becomes beneficial, because it still allows you to burn a reasonable number
of calories but without taxing your body to a significant degree. So, even though high
intensity cardio is superior for fat loss on a workout-for-workout basis in comparison
to low intensity cardio, your training plan will probably still contain a mixture of both
as a way to manage overall recovery. And question number five, is protein powder a necessary
supplement for gaining muscle? Well, at the end of the day, the decision to either use
or not use a protein powder, it really just comes down to a basic issue of convenience.
Protein powders make it possible for you to consume an easy 20g or 30g of protein through
one pretty small scoop and also in liquid form if you prefer. And so, it is a useful
way to streamline your diet, and to hit your daily protein needs more easily. However,
there’s still nothing magical about protein powder. And you’ll still be able to build
muscle, and loose fat and gain strength, just as effectively with or without it as long
as you’re consuming enough total daily protein from other high quality sources. Most people
think of whey protein as being some sort of high-tech muscle building supplement, but
it’s really just not the case. And whey protein is actually a natural food source just like
any other that is derived from milk. Protein powders will provide you with a very high
quality form of protein. But it still won’t make any real noticeable difference within
the context of a complete diet that gives you around 1g of protein per pound of body
weight daily. And that is based around other high quality whole food protein sources like
chicken, and red meat and fish, et cetera. And this is because all forms of protein are
ultimately broken down into their individual amino acid building blocks anyway, and your
body can only use a finite amount of those amino acids over any given 24-hour period
in order to max out its muscle building potential over that time frame. So, with or without
a protein powder, you’ll still end up getting all of the essential amino acids that you
need to maximize muscle growth. As long as you’re hitting your total protein needs for
the day from other high quality food sources. Now, all that said, having one or two shakes
a day usually does improve the convenience and the consistency of most people’s diet
plans. And so, a high quality protein powder is still something that most trainees will
benefit from. However just don’t make the mistake of thinking that it’s somehow mandatory.
And if you’d prefer to get all of your protein intake from regular solid foods, then that’s
totally fine. So, thanks for watching this video lesson. I hope you found the information
useful here today. If you want to learn everything you need to know to structure an optimal muscle
building or fat burning plan that maximizes your results along with concrete step-by-step
workouts, meal plans and supplement plans that you can follow, make sure to head over
to and grab my complete body transformation blueprint system
by clicking the icon at the top of the video or by using the link in the description box
below. If you did enjoy the video, as always, please make sure to hit the like button, leave
a comment and subscribe to stay up-to-date on future videos. And make sure to check out
my official blog over at for all of my latest articles tips and other updates.
Talk to you again soon.

27 thoughts on “Bodybuilding Q&A Pt.6 (cardio timing, dips, eating cut-offs, HIIT vs. LISS, is whey necessary)

  1. I do a 15 minute round on the heavy bag after my weight training session and follow it up with ab work. Can that hinder muscle growth?

  2. I do full body routine once a week because for two years I was overtraining and did not know it. My body became vitamin d deficient and I began having some serious issues. I took 6 months off. Began to supplement with vitamin d 3 and things are getting better. Iam a beginner and would like to start a routine but all that seems to work without my central nervous system not getting zap is full body once a week for now.😔 any suggestions?

  3. Another solid video Sean! Great info. You're my go-to recommendation when people ask me for lifting info. No BS! 😀

  4. Sean I understood that as long as I have consistent calories intake while cutting, I wont gain more fats even if i eat at night.     then how about when I am bulking ? In other words, when I am consistently at calories surplus ?

  5. thats great advice asusual sean,,,quick question ;;if you do get time to reply that would be greatly appreciated,,how many calories is there in a shake of 2 scoops whey protein with 2 scoops of instant oats??
    keep up the good work sean,,,peace

  6. ok but eating late at night increases insulin which suppresses growth hormone. which is fundamental for fat burning (for what i know)

  7. Dude, You are Awesome. Are you a chiropractor?  You are very educated and very well spoken.  I love your message. Right to it, no nonsense. You answer all questions leaving us not to ask you a million questions. Thank you. I wish everybody spoke and explained things like you did the world would be better and less headaches. Thanks again.  SUBSCRIBED!!!!!  I will refer you to others.

  8. Sean, should we approach training with the same intensity as if bulking when cutting? Or reducing the intensity (sets reps and rest times) thanks !

  9. I Like it. very useful. I'd like to ask a question and my question is " I've been working out for 3 months now, to loose fat but the results are showing up very  slow. is it okay or is anything wrong?  because I had recently that drinking milk is not good for weight lost and I used to drink like a glass of milk a day and it does contain sugar, not much though." if you don't mind, can you pls enlighten us about diet and workouts of weight loss. thank you.

  10. Sean,

    What would you recommend as the most accurate fat loss scale that one can buy as oppose to going to physical therapy?

  11. This guy knows what he's talking about. It takes marathon runners 20 miles or so to "totally" deplete their glycogen levels. One hour of weight training isn't going to accomplish the same thing.

  12. Appreciate the videos! regarding your point that eating calories late at night doesn't make a difference assuming a calorie deficit, does that mean if you are in a caloric surplus it does make a difference? because i usually consume  large amount late a night and if this increases fat gain i will allocate more earlier in the day. would appreciate your take on this thanks

  13. With regard to eating cut-offs, I've seen a few people mention that it's not ideal to eat carbs late at night, because the insulin spike caused, reduces the production of HGH, which would otherwise be elevated at night time while sleeping. I guess by carbs they are only referring to those which actually cause insulin levels to rise, but is this a good reason to avoid late night sugars, etc.

  14. slightly disagree with the eating cut-off. eating too close to bed may lead to reduced sleep quality – taking longer to reach a deep level of sleep, less time spent recovering etc.

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