Calling all nutrition gurus...
02-28-2006 08:08 AM
Binging on Pure ****ing Rage
I always wonder this as well, as said earlier in the thread I am one of those people who eats more on back/leg day then I would arm day, but it seems logical your body would steel need that larger amount of fuel the day after..
Originally Posted by CROWLER
02-28-2006 01:03 PM
The reason I'm doing this right now is to avoid the starvation response and avoid plateaus while slowly leaning out. I know from experience that my body will adapt to a change in calorie intake with 2-3 weeks. If I drop the calories to a fixed number everyday it won't be long until I stall out. By increasing the calories on weight training days (3X week) my body doesn't have a chance to adapt to the lower calories on non-weight training days (4X week). Several of the non-weight training days where I lower the carbs and calories I also do morning cardio. I suspect the same thing would work for lean bulking only in reverse - more high days than low days.
I am not even close to being a guru but this is what I've found works for me...
02-28-2006 01:49 PM
Something to think about. The day AFTER I work out hard is when I'm the hungriest and feel like I could eat the world. Ever since adjusting my diet to eat more food (for simplicity I'm going to let you guys figure out what "food" means in comparison to macros) the NEXT day, my body has been much happier. I've noticed recovery and DOMS down significantly, and I've been happier seeing as how I've been eating more when my body seems to require it.
Obviously you can't neglect pre/post nutrition, but think about how your body feels the next day. You guys know.... your body is way more intelligent than any of us are.
Just a thought that sometimes we overlook in trying to break everything down.
02-28-2006 06:27 PM
Yeah, there is definitely an increased metabolic rate after hard workouts, especially legs. Don't know what the exact number of increased calories would be, however.
02-28-2006 08:03 PM
I know nothing...
Kwyck, I didn't read this whole thread (sorry), but if you ever heard of Will Brink, he has a book "Muscle Building Nutrition" and he suggest axactly what you said in your first post. Protein and fat stays the same and carbs vary depend on the day. Also he suggests 1g of protein per 1lb, 30% of fat and the rest carbs. It's for bulikng, not dieting though.
02-28-2006 08:12 PM
I'll just add that if we learned anything from the "low GI carbs post-WO" thread it was that protein + carbs was better than that taken post-WO.
Makes sense to me that cals. consumed bofore you WO are better than those cosumed after.
03-01-2006 12:49 PM
I agree with jonny21 in a general manner. What I mean is that I structure my diet around a set calorie level, i.e. maintenance plus or minus, depending on goal. But then I apply the old adage "listen to your body" and if I find I'm hungrier one day, I'll just bump up the cals. If I overdo it, I'll feel it when the next mealtime comes around and I'm less hungry than usual. I keep track of everything I eat in a food journal, so I'm constantly looking at the weekly average calories and adjusting it from there.
I do tend to overeat this way, though, but at least I know I'm not going catabolic. Cuts take longer and sometimes turn into maintain/recomps for a few days until I fix it up. Of course, I'm not dieting for a contest, or I would be more strict, but I find this method works best.
Now, on an outright, serious cut, I believe in carb/calorie-cycling. The reason is that I'm running a deficit and the ups tend to slow or cancel any metabolic downregulation that might occur from a constant deficit. On top of that, my carb cycling doesn't coincide with my training. What I mean is that if one day is a low-calorie day and I end up with a huge deficit because it's a weights & cardio day, so be it. Catabolic? Perhaps, but then again maybe the next day I'm not exercising at all and I'm eating +500 than what I need. Overall I feel this is beneficial. For me.
03-01-2006 01:31 PM
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Originally Posted by Grunt76
I have found this to work well for me as well. I plan my base diet and listen to my body from day to day, to a certain extent. Sometimes my body is really stupid and asks me to eat half of a pepperoni pizza. Gotta draw the line somewhere I do find I feel better overall when allowing for occasional indulgences in cals like some honey & natty pb on whole wheat or an extra scoop of rice with my lunch. My main mistake is not tracking the additional intake but I agree with Grunt on erring on the side of a surplus. I aint no bodybuilder so who cares if I take a little longer on a cut. If anything the extra cals give me the much needed energy to assist with my proclivity for over doing it. If I had it my way I would weight train, do 1 1/2 of cardio and my MA class every single day of the week with no rest. I'm trying to be good, I promise
03-01-2006 04:05 PM
Yeah, having plenty of glycogen (and protein, to a lesser degree) freely available will help reduce catabolism caused by the workout. By reducing catabolism, we're building muscle
Originally Posted by jmh80
John Berardi had a formula for something we're all pretty familiar with, a during workout drink. He said 0.4g/kg protein and 0.8g/kg of carbs (some simple) IN a one liter drink. Drink one during, and one immediately after your workout. He made it sound cool, but I'm not going to take it for face value, yet. However, when I get some extra cash and can actually afford to eat and buy supps like protein powder (lol, I'm broke, atm) I'm gonna give it a try. I'd assume that I'd see some noticeable gains after a good 6-8wk trial period. and, for practically no money and 1000kcals of my daily totals, its damn worth a shot! Oh, and he said its crucial that you use teh entire 1L of water, has to be diluted. I'm assuming (but he didn't clarify) its b/c your blood is being transferred from your organs to your muscles and digestion is impaired.
03-01-2006 04:58 PM
Carbs and fats differ daily for me. After getting with DC I learned the way to eat. It goes basically along the way your thinking. I eat my set amount of protein first, then depending on what meal it is I take in fats or carbs until I'm full.
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