Jerry,
What you wrote is exactly what I was taught to the T before I joiined IM. Which is why I used to do cardio practically every day.
It worked fast and it worked well. - Though there is a lot more to it than just cardio.
The rules and reasoning were, that glycogen is used as fuel always first and foremost in cardio. So - what you would eat before any form of cardio could never be any form of starch whatsoever. To obtain maximum fat loss through cardio, the ideal settings would be cardio first thing in the morning on an empty stomach, or 4-6 hours after the last intake of starches.
Always do cardio after lifting because after about 20 minutes of lifting, the body is now turning to fat for fuel, making it ideal for cardio. However, cardio is not to exceed 45 minutes because after the fat is used, the body then turns to other sources of fuel and can take away from muscle.
Foods to eat during a high cardio plan are anything and everything with less than 10g of sugars in one sitting. Not carbs, sugars, - the sugar will stay and thus turn to fat. Since the body burns glycogen first, the more glycogen present, the more it will ignore the fat.
Never mix starches with read meats, Steak can only be eaten with green veggies. No potatoes, no rice, no pasta.. The combination of starch and red meat causes a delayed process of burning starch. That too, will sit.
If you have to eat white foods, to only eat with white meat (chicken, fish, etc), or plain with veggies (fiber)
To never eat to the point of being uncomfortably full. The body cannot work as fast to rid the body of all the excess food that has been consumed.
To never eat starches within 4 hours of bedtime, and to not eat anything but protein within 2 hours of bedtime.
To never eat starches within 4 hours of cardio, and to not eat anything at all within 2 hours of cardio.
To still watch the fat - a lot of it in daily foods is trans fatty.
There are more rules to this, actually.. I had a whole ten page document about the why's and dont's and do's of this type of cardio plan.
These were also the guidelines I used to follow exactly. And the results were fast. I was very lean and had built awesome stamina and endurance for every physical challenge I had to endure.
The problem I had though - the big drawback that made me changemy plan) - is this became my lifestyle for three years or so.
Only then, I found that you could only tweak for so much before you hit a major plateau, and you cant exactly fit in 6 meals a day as easily.
The idea is similar to a lot of the plans on here, here its stricter and less general. Also, this isn't a BB's plan at all. Its mostly for people who dont care about the muscle they build, just about the fat they want to lose.
I think high cardio plans could work - Its worth a shot..
But if the IM folks find results better with minimized cardio, thats good too. Thats what Im doing now - Im trusting their knowledge. It was time to move on.
Everyone is different though. If it works for you, you'll know within one month. By then if you see no results at all, you may be doing too much for nothing..
In my own opinion of course...
Thats the only knowledge I can really offer to this site..