i read what you posted and dont understand how that applies to me lowering calories when i dont lift and that i cut carbs on days i dont lift, i am pretty sure weight lifitng burns much more glycogen thatn steady state cardio......either way i onl do cardio on off days and cardio and weights on workout days so i def need more calories on those days, i can hear the arguement for recoery however.........
Alright, if thats what you want to assume by all means go for it. I guess the research i just posted to you above has 0 merit and so do pubmed research.
Weightlifting is not as expanding as you think it is. Cardio burns more calories and is more catabolic than lifting is. Its even proven and documented, and Layne has a 1 hour podcast on it here.
http://rxmuscle.com/2013-01-11-01-57-36/muscle-college/7694-muscle-college-3-12-13.html
Why you think your carbs have to be 200-300g sometimes even lower than that on days you do cardio or off is just beyond me.. Weight lifting does not require that much, maybe 30-40g of carbs you will burn during a training session max.
If you brought them up i told you would
- Increase Recovery
- have a greater sense of mood
- Better seretonin levels from more carbs
http://www.reactivetrainingsystems.com/vforums/content.php?108-The-Biorhythm-Diet
-- By ingesting high-fat meals in the evening, you induce "metabolic inflexibility" – effectively disrupting metabolic rate and increasing fat storage, risk of obesity, elevated insulin levels and a reduction in insulin sensitivity.
-- By ingesting high-fat meals in the morning and afternoon, you increase metabolic flexibility – setting the metabolism for higher fat oxidation throughout the day. As LPL enzyme (splits up circulating fatty acids and makes them available for storage) is higher in muscle in the AM, fats are more likely to be burned off as energy or stored as lipid droplets within the muscle (IMTG).
-- By ingesting high-carb meals in the morning, the same “metabolic inflexibility” occurred, and the metabolism is fixed towards glucose oxidation instead of fat oxidation. This also increases fat storage from meals eaten during the day, and higher-fat meals eaten in the evening in particular.
-- By ingesting high-carb meals in the evening, you get a bump in the natural leptin signal (occurring 3-6hrs after going to sleep), essentially increasing fat burning through the night and the rest of the following day.
-- Insulin sensitivity is higher in all cells early in the day, including fat cells, but decreases towards the afternoon and evening, thus partitioning carbs ingested at this time more efficiently into muscle vs. fat. This is obviously further improved by training the muscle that day.
-- Eating carbs will increase the feel-good neurotransmitter serotonin and make you sleepy. What better time to have your carbs than a couple of hours before bedtime so you can fall into a deeper, higher-quality sleep
http://www.shreddedknowledge.com/home/a-talk-with-the-doc-dr-layne-norton/
And my interview with layne/Alan
http://www.machinemuscle.com/interview-with-nutrition-expert-alan-aragon/
- What is your general stance on nutrition as far as macro composition in any of your clients diets? Do you differ them much between pre-contest and offseason?
What different things do you utilize on your clients as far as refeeds and cheat meals go, and what are your thoughts on utilizing those in both (offseason and pre-contest)?
Well everyone's metabolism is different and must be accounted for accordingly. But obviously there will be macronutrient variations from pre-contest to offseason, with carbohydrate intake being the biggest variable. In the offseason I like carbs as high as possible without excessive fat gain and as high precontest as possible while still maintaining proper rate of fat loss. Now what that exact number is for each person is going to vary... a lot.
Typically my clients do NOT lower calories on off days they keep everything consistent and refeed even in the offseason to keep their recovery, perofrmance, and endurance on par. Dropping or swinging calories has proved to show no benefits given the calories are met in the 24 hour period or 7 day weekly surplus/deficit
- Do you believe in Intermittent Fasting and other non-generic meal patterns? Do you have to eat a certain amount of times per day to eat and why? It seems Meal Frequency is thrown around a lot lately with a ton of different research being published on PUBmed? Your stance?
Well I don't believe in generic meal plans. I think that just giving someone a cookie cutter meal plan doesn't teach them anything and makes them dependent on that meal plan, promotes binging, and an unhealthy relationship with food. I think intermittant fasting has helped a lot of people with a diet they can stick to, however I also see many people use it as an excuse to binge, and that is never healthy. One of the other problems with it is my PhD thesis research demonstrated that if you eat low protein throughout the day, you cannot make up for that lack of anabolic stimulus earlier in the day by eating a huge protein meal later in the day because their is an 'anabolic cap' to each meal, so to stimulate muscle protein synthesis maximally it's wise to consume multiple (probably 4-5) meals rich in high quality protein. You want to make sure you are getting enough protein to hit around 3-4g of leucine at a meal to ensure that you are maxing out anabolism, that is typically around 30-45g of protein for most sources. But as far as meal frequency and it's impact on fat loss, it does not seem to matter, and if anything eating too frequently actually impedes fat loss. I believe however, that you could get many of the benefits, if not all of the benefits of intermittent fasting by simply intermittently eating carbs but still having multiple protein meals as eating protein with low/no carb would still maintain elevated insulin sensitivity.
- What are your generic guidelines of Pre/Post workout nutrition?
1) get enough protein pre & post workout to maximize anabolism and eat a greater proportion of your total carb intake around your workout since you tend to be more carbohydrate tolerant at those times. However, total carb intake will vary depending upon the individuals insulin sensitivity and total kcal intake.
- What is your stance when in a caloric surplus what do you believe in should be the minimums you should meet regarding protein, carbohydates, and fats and why? Does any macronutrient trump others as far as protein sparing?
Well I discussed protein intake above, but overall I'd say if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are. Now eating more protein isn't going to hurt you (though intakes above 1.5g/lb really haven't been studies) however, it's also not providing you anymore anabolic benefit. Carbs are going to be very variable depending upon total kcal intake and insulin sensitivity, but they are probably more protein sparing than fat due to their effects on insulin secretion reducing protein degradation.