T Nation

HIIT Timing with Lifting/Nutrition

I haven’t really done cardio at all as part of my regimen since i began lifting 4 years ago. I am pretty active in my daily life and play basketball every once in a while, etc. But as part of my training it has always just pretty much been lifting. I’ve decided to start implementing HIIT into my week, maybe 3 or 4 times a week (not on leg days and maybe not day after leg days)… in order to get down to a shredded body fat %. I pretty much hover around 9% give or take these days (i’m 23 btw)

My question is when should I do HIIT training? I usually do a bodybuilders split 5-6 days a week. I work until 7 on the weekdays so usually train from 7-8:30 or 9pm. Right after my lift a consume a protein shake (42 gs protein and 5-10 gs glutamine). Then about 30 to 45 minutes later I eat my large post workout meal.

I read somewhere that you should do your HIIT after your resistance training session. Is this ideal? Would it be recommended to drink my post workout shake before i do my 15-20 minutes of HIIT?

This is pretty vague but I think the general question(s) is outlined. Thanks in advance.

yes, unless you’re doing it as recovery IMO.

drink it before, half before half after, some before during and after. any of those should be fine.

[quote]airtorey15 wrote:
I read somewhere that you should do your HIIT after your resistance training session. Is this ideal? Would it be recommended to drink my post workout shake before i do my 15-20 minutes of HIIT?
[/quote]

Well, IDEALLY, you would do it on a different day, as true interval cardio is taxing as hell. Also, it shouldn’t be done in a depleted (fasted, or already beaten up) state as it can lead to possible muscle loss (a real concern when you get down to very low bf levels). Still, if you’re not in a complete recovery hole after your weight training, tacking on a SHORT HIIT session wouldn’t be a horrible thing.

Eating in between the weights and the cardio is just silly as your stomach will start redirecting blood flow for digestion. Ensuring that you have some form of peri-workotu nutrition (even some simple BCAAs) will cover your bases as far as preventing severe depletion post weight work.

Have your PWO Shake after the cardio.

S

Thanks. On days I do my HIIT after lifting, I’ll plan to do it right after my last set of weights (after maybe a 2 minute break I mean). I’ll pound out the HIIT ferociously then immediately drink my PWO shake.

Since I’m just starting the HIIT regiment, i was only able to do 5-10 minutes on my first 2 days of it before becoming very light headed and dizzy. Just about puked yesterday, as I drank my PWO shake before/during my HIIT. Barely made it home (across the street from the gym) and laid down on the floor trying to regain myself as I was still out of it. Took an unintentional 20 minute nap, woke up very confused. Needless to say I am not nearly conditioned enough, but with time and more intense sessions I will be. Don’t know how beneficial it was to push myself THAT hard though, maybe should be weening onto it a little more gradually.