Here is a thread where a very knowledgable person gave some good info
interestingly enough he was responding to one of your "bad advice post"
http://www.getbig.com/boards/index.php?topic=167342.0"Lol, okay a few problems but a few good ideas. First off, fasted cardio is the worst, whatsoever! I assume you do it first thing in the morning on a empty stomach (hence the "fasted" term)? You are quite catabolic upon waking and THEN performing cardio on top of it, you will burn muscle, son! At least hit about a scoop of whey, preferrably WPI since it's the fastest acting. Or at the VERY worst, down about 10g BCAAs to help slow or stop the catabolism from sleep.
One can of tuna per hour is a hair rediculous because you are still getting a lot of calories from protein and you're getting some fats; keep in mind protein still causes insulin levels to rise and in doing such, you are slowing the fat loss even worse. Fatty acid oxidation does not occur when the body is releasing insulin, so in eating every hour you are also retarding fat loss. The mercury from the tuna really isn't that big of a problem, however. I eat multiple cans of tuna per day for the past few months because I got into some legal problems recently and I just cannot afford "better" protein sources. I'm finally making a semi-decent wage from TAing while getting my PhD and the first paycheck comes on Wednesday and most of that check is going to chicken, porkchops, lamb, and steak!
I prefer 60-65g complex carb preworkout, but I eat it with about 70-90g protein like tuna, fat free cheese, extra lean turkey bacon, ground beef, and any mix thereof and I eat this about 90 mins preworkout.
Drinking calories during workout is, possibly, the worst thing for you unless you are cutting calories WAY back or you are a girl, then BCAAs are the best, but not protein itself. Digestion draws blood to your stomach and in doing so, you are detracting total blood circulation which could cause blackouts or something worse like an aneurysm.
Eating within an hour of ending your workout is the best thing for you, but taking either WPI or BCAAs IMMEDIATELY after workout is extremely important; you only need about 30g protein or 10g BCAAs. Then eating within an hour is the best with about 50g protein and 50-60g complex carbs; I prefer 1cup dry oats, 1 tbsp wheat bran, 1tbsp oat bran, cinnamon, 1 packet of splenda, and 1tsp of honey for slight taste.
Drinking a shake one hour after your "PWO" meal is about as good of an idea as eating tuna every hour, not very good.
Cardio right before bed can be beneficial, but cardio twice a day probably isn't a good idea unless you're trying to hit a deadline for a show or if you're a fighter trying to make weight; both of which is not applicable in this case."
