or Connect
Styleforum › Forums › Culture › Health & Body › Ask a Fitness Model
New Posts  All Forums:Forum Nav:

Ask a Fitness Model - Page 10

post #136 of 962
noir/kunk - what time frame should I use for my carb refeed if my "depletion" workout (I do 5x5 full-body MWF) is Friday morning and not Friday evening? Should I just eat eggs, whey, & a few pieces of fruit for breakfast on Friday morning, then head to the gym for my workout, and then refeed the rest of the day Friday, and resume ketosis Saturday morning on through Thursday? Seems most people on the CKD plan base it around a Friday evening workout, then a refeed all the way through Saturday night.
post #137 of 962
try to keep the friday workout to mid-day or evening. have a few cups of fruit prior to have enough gylcogen to complete the workout and then refeed for the next 12 or so hours. hi-carbs, moderate protein, not too much fat if you can help it
post #138 of 962
I absolutely detest going to the gym in the afternoon/evening. It's pretty empty in the morning which is why I go then, but by 4-5pm it's packed with frat boys and trophy wives and I gotta wait 10 minutes at the squat rack so guys can do their 8-plate 3" ROM squats. so you're saying if I eat breakfast at say 6:30, work out from 7:30 to 8:30, I couldn't just do my refeed from 9:30am til the end of the day on Friday? I guess I'm wondering if it matters, because all the stuff I've read on it suggests you start the refeed an hour after the depletion workout friday night, and continue it through Saturday until you sleep. I guess I figured 12-14 hours on Friday would be just as good.
post #139 of 962
you could i suppose. just do a bit of glycogen loading beforehand and yeah, refeed until the next late-morning
post #140 of 962
Quote:
Originally Posted by Noir. View Post
This is a usual day as far as food 8am Breakfast: 1 cup of milk, 60g of protein shake (optimum nutrition pro complex), tbsp of organic peanut butter, and half a banana. (add some cinnamon for flavor) a lot of protein in one sitting for someone your weight. Not good or not bad, but perhaps unnecessary
Would it be a better idea to cut my shake down to 1 scoop (30g of protein) with maybe two pieces of whole grain toast and an egg?
Quote:
10am Snack: Almonds and peanuts take one of your scoops of protein here instead of with breakfast. almonds are great, peanuts are just alright.
That doesn't sound like a bad idea
Quote:
Lunch: two slices of whole grain bread 2 slices of ham, 2 slices of turkey, 2 slices of shaved chicken, 1 slice low fat provolone cheese, some spicy mustard sometimes a bit of BBQ sauce This enough food? Hard to say without macros. Also things you cook yourself tend to be better than luncheon meat if that's what you're using.
yeah all my lunch meat is store-bought... is it really that much better to make my own chicken and turkey (I know it does taste better). I suppose I am a little hungry sometimes with just a sandwich, what else should I add to a lunch? A hard boiled egg? 2-3pm snack: almonds and fruit (usually a granny smith apple)
Quote:
Pre-work out: 30g (ON 1 scoop) protein in 1 cup of water don't need a full scoop. 1/2 scoop is more than enough. I prefer BCAAs or aminos. Whether or not it makes a difference, I have no idea. Free flowing aminos will get absorbed first and it will take the most readily available first - aminos > bcaas > proteins > muscle tissue (yea I know protein is made of aminos and bcaas are as well - I'm simplifying... greatly)
supposedly the protein I take has over 14,000mg of BCAA's per serving all types of amino acid profiles per serving 'essential' 'conditional' and 'non-essential'. I just read this in the back of the bottle (it may just be marketing jargon??)
Quote:
Post-work out: 30g (ON 1 scoop) protein in 1 cup of water and a slice or two of deli turkey CARBS. Have them here. Spike that insulin, restore that glycogen.
Carbs like fruit? or carbs like bread/oatmeal? candy? chocolate? should I put milk instead of water since I'm trying to get sugars? Dinner: 1 chicken breast with some broccoli (sometimes some whole grain microwaveable rice) rice is okay if it's a workout day. I wouldn't if it isn't.
Quote:
Snack before bed around 10:30pm: 1 piece of bread toasted with some peanut butter and a little honey and 1 1/2 cup of skim milk cut the bread, honey, and milk out before bed. All three are chock full of carbs/sugars. This is the only thing that I actually screamed "WTF" to. Cottage cheese + almonds, or casein powder + almonds. Worst case do the whey and a few almonds. I talked a bit about lactose on the "whey vs. milk" thread. lactose is slow to digest but crazy insulin spiking. add in the honey and bread and you're asking for some excess fat gain. Have this stuff with your PWO shake instead, less the PB.
What about almond breeze unsweetened milk? (I'm very used to drinking milk before bed bad habit I suppose) Here's the nutritional information http://www.bluediamond.com/shop/natu...0nutrition.pdf LOL ok so some bread and honey would be good with pre-work out?
post #141 of 962
Thread Starter 
I did mine differently - virtually zero carbs for 4-6 days and a one day refeed, regardless of when I got my workouts in. Lost a whole lot of size though like kunk mentioned from a lack of carbs. It put me off doing that kind of diet forever. I only did it for less than a month and a half. The only time I do glycogen depletion workouts, etc. now is when I'm low carbing for a shoot so I'm drinking ~3gals of water per day as well. Start on Sunday or Monday for a Saturday shoot. Glycogen depleted and start carbing up on Friday and then playing it by ear the next day depending on how you look. It only lasts a week and that's not enough to do any significant damage. Glycerine tastes like piss though.
post #142 of 962
on a side note, i am only refeeding every 14th day. i don;t think you should force a refeed or cheat meal if you're feeling fine in a ketogenic state.
post #143 of 962
Thread Starter 
Quote:
Originally Posted by danilo View Post
Would it be a better idea to cut my shake down to 1 scoop (30g of protein) with maybe two pieces of whole grain toast and an egg?

Quote:
Sure. When I'm not feeling groggy in the a.m. and can eat, breakfast is usually 1 egg, 5 egg whites & a cup of oatmeal w/ some cinnamon and splenda. Otherwise it's a protein + oats shake.

That doesn't sound like a bad idea

Quote:
yeah all my lunch meat is store-bought... is it really that much better to make my own chicken and turkey (I know it does taste better). I suppose I am a little hungry sometimes with just a sandwich, what else should I add to a lunch? A hard boiled egg?

IMO yes. Anything that has to be packaged has preservatives and generally have an inordinate amount of sodium.

Quote:
2-3pm snack: almonds and fruit (usually a granny smith apple)

Try to keep your fruits before your workout

Quote:
supposedly the protein I take has over 14,000mg of BCAA's per serving all types of amino acid profiles per serving 'essential' 'conditional' and 'non-essential'. I just read this in the back of the bottle (it may just be marketing jargon??)

proteins break down into BCAAs and aminos. It's just telling you where it's coming from (or rather what it turns into). Taking 1/2 a shake or so is perfectly fine. I'm warped because I don't take powder when I'm lean lean and started doing BCAA preworkout. (my skin is thicker when I take powders. go figure.)


Quote:
Carbs like fruit? or carbs like bread/oatmeal? candy? chocolate? should I put milk instead of water since I'm trying to get sugars?

25g simple sugars, the remainder as oats or rice. Milk is fine, but I like 25-30g high GI and the remainder lower. If you're GOING to eat candy, do it then. Like I mentioned, I do jelly beans. just no HFCS.


Quote:
LOL ok so some bread and honey would be good with pre-work out?

yeah that's fine pre. Also should be okay post. Just dear god in heaven don't do it before bed.

maple syrup + white bread + peanut butter is the "pre workout food" of choice for people trying to build up. If you're leaning out, though... I guess it depends on how hard you're working out. If not hard enough to deplete some glycogen and then you do some cardio using the glyc, kind of wasted. If it's a hard workout and you're moving some weight and are exhausted, then do some cardio in a depleted state and can use some fat... good deal.
post #144 of 962
Thread Starter 
Quote:
Originally Posted by thekunk07 View Post
on a side note, i am only refeeding every 14th day. i don;t think you should force a refeed or cheat meal if you're feeling fine in a ketogenic state.

berardi?

I'd tend to agree but it really depends on the person and how well they know their body.
post #145 of 962
I have to admit you probably have the most informative information to post count ratio. Thanks for all the advice. Any comment on the almond milk? Would that spike insulin levels as well? It's pretty damn tasty Also you mentioned sodium... is there an amount of sodium that we should try not to exceed on a daily basis or meal basis?
post #146 of 962
Thread Starter 
daily basis for sodium is something like 2g (just looked it up - 2.4g RDA for US, 1.6g RNI upper intake. heart association recommends 1g). Many people exceed that in a single meal, and getting it in general is so easy it's unreal. ANYTHING prepackaged is generally chock full of it. Cutting it out for a depletion is what's hard. I've never had any almond milk, but I'd love to try it if I could find any without sugar. I'll look @ the store when I go this weekend to stock up for the superbowl. If it doesn't have some form of sugar, maltodextrin or waxi maize, I don't know why it would spike it- but I can't swear to it. I'm just guessing and honestly have no idea. If it's PWO and has sugars that's obviously fine. but i love my jelly beans and wouldn't trade them for the world. woe is me the next time i diet hard
post #147 of 962
Raw foodists have recipes for making your own sugar-free almond milk.
post #148 of 962
Quote:
Originally Posted by Noir. View Post
daily basis for sodium is something like 2g (just looked it up - 2.4g RDA for US, 1.6g RNI upper intake. heart association recommends 1g). Many people exceed that in a single meal, and getting it in general is so easy it's unreal. ANYTHING prepackaged is generally chock full of it. Cutting it out for a depletion is what's hard. I've never had any almond milk, but I'd love to try it if I could find any without sugar. I'll look @ the store when I go this weekend to stock up for the superbowl. If it doesn't have some form of sugar, maltodextrin or waxi maize, I don't know why it would spike it- but I can't swear to it. I'm just guessing and honestly have no idea. If it's PWO and has sugars that's obviously fine. but i love my jelly beans and wouldn't trade them for the world. woe is me the next time i diet hard
damn that's not too much room to play with... a serving of the turkey I eat has 450mg of sodium. Here's the info on the Almond Milk... says 0 sugar, but I guess there might be some ingredient that turns into sugar. The tapioca starch maybe? http://www.bluediamond.com/shop/natu...0nutrition.pdf
post #149 of 962
Thread Starter 
Quote:
Originally Posted by lance konami View Post
Raw foodists have recipes for making your own sugar-free almond milk.

Nice I googled a recipe and it looks fine. I wish my magic bullet was bigger sometimes May try to do a half serving on Friday.

Quote:
Originally Posted by danilo View Post
damn that's not too much room to play with... a serving of the turkey I eat has 450mg of sodium.

Here's the info on the Almond Milk... says 0 sugar, but I guess there might be some ingredient that turns into sugar. The tapioca starch maybe?
http://www.bluediamond.com/shop/natu...0nutrition.pdf

Looks low enough in carbs I doubt it'll be a major issue. If I can't make my own I'll try and just buy some and see if I like it.


BTW kunk - you're a fucker. You mentioned pb&j so I got some sugar free jelly to add to my pb + whipped cream. Now I have an extra 10g carbs before I go to bed. dammit it tastes so much better...
post #150 of 962
I think you may be pleasantly surprised by the almond milk... my aunt introduced me to it as she can't have regular milk because I guess sugars seem to feed cancer. So that's all she drinks. It's very smooth, almost like soy milk except without the strong aftertaste. It's definitely 'smoother' in my opinion. hmmm so PB and whipped cream is a descent dessert huh? Never tried it... maybe adding a couple crushed almonds on top would make it more reminiscent of a classic sunday
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Culture › Health & Body › Ask a Fitness Model