cardio in the morning on an empty stomach....anywhere from 20 minutes to an hour and a half. just depended on how i was feeling. cardio at night for however long i felt was needed depending on how many carbs i thought were left in my system from after my workout. try not to consume any carbs at all during the day except before my workout...which is when i would satisfy any urges for shit for i would get thorughout the day.
thats it. pretty simple...just try to keep carbs out of your system for as long as possible to stay in ketosis for the main part of the day.....then when you want to build muscle, feed some carbs to fuel your workouts. i never used carbs postworkout...as i see no use for them. ...they only provide energy; and what do you need energy for if your worout is already over???
Nice job candidate! I can see that you've taken a lot to heart and just did the right things to prove to some here that you have discipline.
So let's see if I can give you a couple of pointers.
Try doing a 20 minute high intensity cardio session (90-95% heart rate for 1 minute max, recover 65% heart rate for 1 minute then repeat) twice a week, then the other cardio sessions the same. THis way you have a little variety and you raise your metabolism.
Eating carbs is okay, even if you are low carbing, but try to eat the majority of your complex carbs before 3 pm. After just eat veggies for carbs.
As for carbs post meal, it's good to take them with protein and aminos since science has PROVEN better protein synthesis and a positive nitrogen balance which keeps your in an anabolic state. When you diet or reduce your carbs, your body starts to go into a catabolic state, so a moderate amount of carbs after workout is good.
Keep it up though, you're doing good.