Lifting and Low Carb Diet

[KWKSLVR]

What kind of method of lifting is more effective with a low carb diet? Do i need to focus on a routine that is High rep and low weight, moderate rep and moderate weight, or Low Rep High weight? My goal is simply to help burn off fat.

I'm 5'11", 190, and i feel like i could stand to loose another 20 lbs of fat. Any help is appreciated.

 

[spatts]

What if you carb rotate, and keep your starchy carbs slightly higher to fuel your workouts 3-4 days a week, then after your postworkout dex, go zero carb the rest of the night?

For example, when I'm cutting, protein and fat are constant. Carbs are around 150 on training days, and 50 on non-training days. Those 150 on training days are almost entirely BEFORE the workout. They fuel the work, AND you will burn them off.

There's no sense in going light weight high rep. You'd be better off eating a small serving of oats, lifting like you mean it, and chasing it with a shake that has dex.

 

[vinylgroover]

I really don't think how you lift is going to make much difference to losing fat. If you're on a low carb diet, you certainly will struggle to lift with max weight/intensity anyway. Your energy levels will dictate what type of lifting program you can cope with on a low carb diet.

Are you sure you need to lose 20 pounds of fat? At 5'11, you're going to look pretty thin at 170 pounds......but if that's what you're after......

 

[KWKSLVR]

Well, i still feel flabby. I'm a waist size 35, but i'm a person coming from being 300lbs a year and a half ago. I guess i don't know how to go about getting rid of what i have left to loose.

The main thing i don't like are lease POS $&%#*)@#$ man breast those have to go . The only supplements i use are Yohimburn and VPX Liquid Clenbutrx. I'm not to up to date on a lot of this stuff.

Its not so much that i want to be 170, more than i just want to bust my last 20lbs of fat. the first 100 was sooooo easy in comparison.

 

[KWKSLVR]

Oh, also, what sources should i look to for those extra carb sources before working out, and how long? Should i make something like a peanut butter sandwhich on whole wheat, wait 30 minutes, then workout or what?

 

[spatts]

I'd go with oats cooked in water or eggswhites, a portion of sweet tater, a portion of lentil rice, or some other CLEAN complex carb.

 

[spatts]

Post up your diet?

 

[vinylgroover]

Spatts suggestion sounds good. I usually workout at least 1 hour after my last meal, but whatever feels good for you.

Congrats btw on achieving that massive weight reduction.

 

[KWKSLVR]

Basically, i've been following an Atkins diet routine. The main problem is finding a way to eat 4 or 5 small meals a day, i usually get 2 meals and a snack a day. Tonight for dinner i had scrambled eggs mixed with a little deer meat and some spring mix salad with ranch dressing. I usually try to get something that consists of at least a meat and some form of vegtable everyday. Most lunches are grilled chicken salads. Yeah, my meals are kind of simple, but i enjoy it that way.

My snack's are usually a low carb protein bar or something like a handfull of peanuts. One of my problems is that i'm a late nighter and if i get another meal in, its late at night (i'mm talking like 11:00 or 11:30 pm and bed at 1:00 am). Last night i didn't eat dinner until 12:30 am. The only time i "remember" to eat is when i have nothing to do and am bored and i'm one of those people who eats when bored (suprise there )

 

[spatts]

Have you ever heard the analogy that "fat burns in a carb flame?" You can't burn fat without a little carb. I'm gonna guess that the first 20 pounds was easier because you were eating fewer cals, not just eating fewer carbs?



Wilson6:

"You won't find lit on this. Probably take the scientific/nutritional community 10+ years to do a study. If you understand Krebs, fatty acid oxidation, the need for pyruvate to maintain Krebs cycle intermediates and how when they are depleted, fat oxidation slows and ketones increase and ATP production decreases, then it will all make sense. If you don't have a handle on these pathways, then it won't.

Chronic dieting decreases 5' deiodinase activity.

Not to mention that ATP is needed to convert unactive T4 in your liver into active T3..."




MS:

"I also can't imagine anyone ever funding a double blind placebo controlled cross over study of a large number of bodybuilders to address the question of whether a carb inclusive diet is better than a ketogenic diet for fat loss with maximal muscle retention. To me it sounds like this is what you're asking for as "proof". You will find no proof. You will find plenty of people over on the diet board who religiously believe in ketogenic diets for fat loss. The fact is, if calories are below maintenance you will lose weight no matter what diet you use. Obese couch potatoes LOVE Atkin's becasue they can eat all the greasy slimey food they desire, and they are not worried about retaining or gaining muscle. Their appetite dies a natural death as well. They just like to see the scales go down, though as Daeo pointed out, their basal metabolism will also drop from lack of T3 conversion, and heaven help them if they ever go back to eating carbs again. You will find people who adore CKD diets. These are hard core to optimize and follow, and only allow you two intense training days per week. I have known virtually no females who didn't suffer bad rebound fat gain when coming off a CKD, and I don't know of any top level BB competitors who use this diet. The proof is in the pudding as my grandma would say. You will find folks who will drag out references to Inuit Eskimos, epileptic children etc.... as "proof" that ketogenic diets aren't bad for ya. Whatever. I'm a body BUILDER. Bodies are built on carbs. Even the Inuit Eskimos had a very high protein intake most of the year, a lot of which their body no doubt converted to carbs to build muscle necessary for their survival. It seems an expensive way to get carbs from my perspective (unless you live in the furthest reaches of Alaska). I haven't met any epileptic kids on keto diets who were bodybuilders either (but then again I haven't met any epileptic kids on keto diets)."

 

[KWKSLVR]

Well, it wasn't the first 20lbs, it was the first 100lbs that was easy. And i think i ate like a mad man, but thats just me.

So what do i need to take from that? Do i need to try a traditional low fat diet or what?

 

[OMEGA]

What if you carb rotate, and keep your starchy carbs slightly higher to fuel your workouts 3-4 days a week, then after your postworkout dex, go zero carb the rest of the night?

For example, when I'm cutting, protein and fat are constant. Carbs are around 150 on training days, and 50 on non-training days. Those 150 on training days are almost entirely BEFORE the workout. They fuel the work, AND you will burn them off.

There's no sense in going light weight high rep. You'd be better off eating a small serving of oats, lifting like you mean it, and chasing it with a shake that has dex.

GREAT INFO!

 

[JG1]

What if you carb rotate, and keep your starchy carbs slightly higher to fuel your workouts 3-4 days a week, then after your postworkout dex, go zero carb the rest of the night?

For example, when I'm cutting, protein and fat are constant. Carbs are around 150 on training days, and 50 on non-training days. Those 150 on training days are almost entirely BEFORE the workout. They fuel the work, AND you will burn them off.

There's no sense in going light weight high rep. You'd be better off eating a small serving of oats, lifting like you mean it, and chasing it with a shake that has dex.

spatts,

I'm doing a diet like this now. On training days I eat 1c oatmeal, 7oz chicken, 1tsp fish oil in the morning, train 2.5 hours later, and follow it with a whey/dextrose drink. The rest of the day is protein/fat (chicken, top round steak, flax & fish oil), no carbs. On non-training days I eat carbs for my first meal only...1c oats, 7oz chicken, 1tsp fish oil...and thats after an hour of morning cardio.

Do you feel a carb-up day once a week is neccesary for this type of diet...to replenish leptin levels? Maybe one day a week bump the carbs up to around 400g. Or since carbs are consumed every day (60-140g), leptin levels shouldn't be a concern?

 

[spatts]

Depending on how serious I am about cutting, yeah, a refeed is in order now and then. High GI/no fat. Also, MS recently added a "rethink" post regarding nolvdex for women. At the point of lowest leptin levels (VERY low body fat), nolva can be used by women to bring leptin levels back up while staying on track with the diet.

 

[JG1]

Depending on how serious I am about cutting, yeah, a refeed is in order now and then. High GI/no fat. Also, MS recently added a "rethink" post regarding nolvdex for women. At the point of lowest leptin levels (VERY low body fat), nolva can be used by women to bring leptin levels back up while staying on track with the diet.

You think the refeed should be weekly, or every other week on a low carb (not keto) diet?

 

[KWKSLVR]

So is fueling up an hour before working out sufficient? The LAST thing i want to have is any unburned carbohydrates getting stored off.

 

[makedah]

Well, i still feel flabby. I'm a waist size 35, but i'm a person coming from being 300lbs a year and a half ago. I guess i don't know how to go about getting rid of what i have left to loose.

How much loose skin do you have?

 

[KWKSLVR]

I'm really not sure how to tell the difference to be completely honest. My love handles are the main thing that i can't stand. how can i tell? My skin was never really "tight"when i was weighing in at 300lbs.

 

[KWKSLVR]

I really don't think i have that much loose skin.

 

[KWKSLVR]

Man, that oatmeal did a body good. I had a bowl of that, waited 50 mintes, took a does of Liquid Clenbitrx, waited 10 more minutes, then hit the streets for 30 minutes. Talk about a good time

 

[spatts]

Oatmeal is my secret weapon. Some people have lucky socks. I have oatmeal.

 

[valerie]

Yep-Gotta have them carbs-why They do a body good! Life is ever so much better with carbs.-valerie

Secret Weapon-brown/wild rice-gives the pump that lasts and lasts!

 

[JG1]

spatts,

How many carbs would you recomend on the re-feed day during a low carb diet. I'm taking in about 50g on non-training days, and 140-150g on training days (3 days/week).

Would you say around 400g carbs total (re-feed once/week)....maybe first three meals 90-100g each (200mg r-ALA) of high GI carbs, meal four 50g(100mg r-ALA) low GI carbs, meals five to six 25-30g(100mg r-ALA) each low GI carbs? Or does this sound like too many carbs?

BTW, not sure if stats matter, but I'm 5'7.5" 200lbs 9-10% BF.

 

[JG1]

^

 

[OMEGA]

 

[JG1]

You think the refeed should be weekly, or every other week on a low carb (not keto) diet?

^