*** The 2013 Gym Rats Thread ***

Ultra_Extreme said:
People constantly act like they will die is they dont eat before exercise. If your body is functioning normally and you are not lean you will have no issues training hard or doing intense cardio fasted. Will you feel ill? yeah probably, will you feel weak and feint? Probably. You might even feel like passing out.

If you do take five sit down get your head together and man the £"$% up and get back on it. There are those that put up and shut up and those that whinge and moan and always have a 'but' for everything they are told. The success stories universally come from the first lot.
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Have to say this week is the first time I've done weight training fasted and yes, it's more tiring but you can easily get through it.

After an hour I only started to feel weak, but by then I had done the important exercises and only had some arm work to do. I still made progress on the important things, and get extra sets on most of them, no real problems.

I got really light headed by 1.5 hours, but plenty of water helps a lot, and by then I was just doing my mobility work and foam rolling. Getting food in after felt amazing as well, like you can feel your body sucking up every micogram of nutrition.

Delvis said:
And Coffee
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Man I've already gone though half of my tin and the week isn't over. 55 serving my backside!
 
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N19h7m4r3 said:
Have to say this week is the first time I've done weight training fasted and yes, it's more tiring but you can easily get through it.

After an hour I only started to feel weak, but by then I had done the important exercises and only had some arm work to do. I still made progress on the important things, and get extra sets on most of them, no real problems.

I got really light headed by 1.5 hours, but plenty of water helps a lot, and by then I was just doing my mobility work and foam rolling. Getting food in after felt amazing as well, like you can feel your body sucking up every micogram of nutrition.
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Most of it is down to insulin response anyway. With a western diet, even a fairly clean one, we consume very regular carbohydrates. Our bodies become conditioned to the abundance of free glycogen and the insulin/glucagon balance becomes altered. If you eat very low carb, as nature somewhat intended, along with intermittent fasting. You will suffer far less side effects to low blood sugar training, in the main due to your body better releasing glycogen from storage.
 
Ultra_Extreme said:
Most of it is down to insulin response anyway. With a western diet, even a fairly clean one, we consume very regular carbohydrates. Our bodies become conditioned to the abundance of free glycogen and the insulin/glucagon balance becomes altered. If you eat very low carb, as nature somewhat intended, along with intermittent fasting. You will suffer far less side effects to low blood sugar training, in the main due to your body better releasing glycogen from storage.
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It's essentially what the 10 prep for CBL is for, getting use to it. I've never had much carbs per say, but missing out on my normal 100g of oats each morning is still going to take getting use to. Along with not having rice cakes before training.

Other than that, you've seen pictures of my "poverty" food. :p
 
Ultra_Extreme said:
Most of it is down to insulin response anyway. With a western diet, even a fairly clean one, we consume very regular carbohydrates. Our bodies become conditioned to the abundance of free glycogen and the insulin/glucagon balance becomes altered. If you eat very low carb, as nature somewhat intended, along with intermittent fasting. You will suffer far less side effects to low blood sugar training, in the main due to your body better releasing glycogen from storage.
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Yet people on LG IF still consume approx 500g of carbs during meals PWO. That's one hell of a lot of Carbs. In fact I personally struggle to consume 250g of carbs PWO in one sitting. I still fail to see how eating so many carbs is of benefit but it seems to be working, providing you go LCHF on rest days.


N19h7m4r3, what is the 10 prep?
 
For the record I agree the Western diet isn't great. As a family I was brought up primarily on the Mediterranean diet yet that still involved a fair bit of carbs. My goal really, irrespective of whether I'm following diets like LG IF, is to consume my carbs around my workouts.
 
scott212 said:
For the record I agree the Western diet isn't great. As a family I was brought up primarily on the Mediterranean diet yet that still involved a fair bit of carbs. My goal really, irrespective of whether I'm following diets like LG IF, is to consume my carbs around my workouts.
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Find what diet works for you. I know guys who eat 3500 kcal in one sitting and little else, others who spread 3-4k kcal over 12 hours. Some who subsist purely on shakes. Some who only eat protein and fat. Others who eat a ton of carbs and relatively low protein.

Lots works, almost all of it done right, find your path.
 
Ultra_Extreme said:
Find what diet works for you. I know guys who eat 3500 kcal in one sitting and little else, others who spread 3-4k kcal over 12 hours. Some who subsist purely on shakes. Some who only eat protein and fat. Others who eat a ton of carbs and relatively low protein.

Lots works, almost all of it done right, find your path.
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I like the idea of eating naturally and I want to cut right down on shakes etc. What is the point in a PWO shake when you're going to eat 250g of carbs and 250g of clean chicken anyway?

To be fair you and FF have said time and time again, it's not so much the diet, it's calorie control. ;)
 
LiE said:
lean liver gains.
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As I said before, it's purely of observational/academic interest. Of course the Doc advised I cut down on protein shakes etc and go for another blood test in 2 months just to make sure the elevation is indeed attributed to supplements. I'm quite happy to do that as my diet is very high in protein and well controlled. It will be interesting to see if the readings do indeed differ.
 
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scott212 said:
N19h7m4r3, what is the 10 prep?
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Whoops forgot it add 'days' after 10.

There's a 10 day period of CBL at the start that's the prep phase. You never exceed <30g of carbs a day and avoid functional carbs such as sugars to flush the body of it, and boost ketogenisis.

After your first proper training day then you have carbs again in your post-training meal.


Thinking back on my powerlfting days, my meals were very simple and predominantly carbs free.
Breakfast was just oats
Brunch was chicken salad

Lunch was chicken salad, and greek yogurt.

Mid afternoon was chicken salad

Dinner/after training was chicken, with rice or potatoes and veg.

Before bed was cottage cheese, or casein powder if I wanted a chocolate treat.
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I never got all that big, but I leaned out rather well around 68-69kg, and my lifts kept going up as every month I'd increase my protein, and carbs in morning intake at least.

Now, I'm avoiding the morning carbs and then going to have them after training.
Not all that different really, just takes a while to get off my oats in the morning.

It's day 5 of the Prep phase today, had my coffee and coconut milk and I feel all right. No hunger pangs just yet like I suffered the previous days and normal days when I skipped that 100g of oats.
 
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N19h7m4r3 said:
Whoops forgot it add 'days' after 10.

There's a 10 day period of CBL at the start that's the prep phase. You never exceed <30g of carbs a day and avoid functional carbs such as sugars to flush the body of it, and boost ketogenisis.

After your first proper training day then you have carbs again in your post-training meal.


Thinking back on my powerlfting days, my meals were very simple and predominantly carbs free.

Breakfast was just oats
Brunch was chicken salad

Lunch was chicken salad, and greek yogurt.

Mid afternoon was chicken salad

Dinner/after training was chicken, with rice or potatoes and veg.

Before bed was cottage cheese, or casein powder if I wanted a chocolate treat.

I never got all that big, but I leaned out rather well around 68-69kg, and my lifts kept going up as every month I'd increase my protein, and carbs in morning intake at least.

Now, I'm avoiding the morning carbs and then going to have them after training.
Not all that different really, just takes a while to get off my oats in the morning.

It's day 5 of the Prep phase today, had my coffee and coconut milk and I feel all right. No hunger pangs just yet like I suffered the previous days and normal days when I skipped that 100g of oats.
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When you say "proper training day you make it sound like you don't train during the prep phase? I did wonder about that before but thought training was supposed to continue as normal. Might just be me reading you wrong :p
 
Zefan said:
When you say "proper training day you make it sound like you don't train during the prep phase? I did wonder about that before but thought training was supposed to continue as normal. Might just be me reading you wrong :p
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You're right, you keep training. I just meant that after the prep you only eat carbs on training days, not on the off days then.

Also at the moment I can't train too much on the prep phase anyway, although that has nothing to do with CBL, no carbs or the prep phase. :)

Edit, looks like my brain is still getting use to no carbs in the morning. Typos, typos everywhere.
 
scott212 said:
I had a whey protein shake pre-workout which contains about 80kcal. I trained at around 7.30am. I had nothing to eat whatsoever after training apart from BCAAs by the hour and then just crashed at 11:30. It might have been that shake first thing in the morning but I'm more leaning towards the fact I had next to zero carbs the day before. Or perhaps my body just doesn't like that style of training, it just doesn't seem natural to do intense exercise fasted and then delay PWO meal by several hours.

I'm also attributing a lot of it to anxiety, I've always been sensitive to signals my body is telling me and I tend to panic when things aren't normal. I suspect in reality it wasn't as bad a crash as it seemed to me.
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Ahh sorry, I thought you had a small amount of carbs shortly before.

Deception said:
I do that every day :p. It gets easier once your body adjusts and plenty of water helps too.
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Yep, it did take me a while to get used to it. That said I was able to train shortly before the first meal went in so I never had to wait long.

It's a bit of a shock to the system initially.
 
N19h7m4r3 said:
Unflavoured and chocolate smooth from MyProtein
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Unflavoured is vile. Do not go near it.

I ended up buying piles of nesquik to flavour mine.

MyProtein and TPW are both good, and the whey I find tastes exactly as it sounds, or says it is. So get the flavour that sounds like you'll like it.

Personally I like the chocolate mint from MP, and want to try the Jaffa cake from TPW.

kd
 
Heard some terrible CS news and over reliability about MP.

Was looking at Optimum Health Ultimate Whey Protein, seems to get good reviews and cheap price.

Actually scrap that, seems dodgy stuff checking about lol.
 
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TPW flavours > myprotein from what I have found. I have had strawberries and cream, chocolate smooth, butterscotch and vanilla, all of them nicer then myprotein in my opinion.

Your welcome to use my ref code DP2602 and grab a free 250g bag of protein to try out another flavour :)
 
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