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Question about low-carb approach and fat intake...

Johnston said:
You seem to have a very scientific approach to this. What does the melatonin do and how much do you take? Technically speaking, doesn't consuming the karbolyn+aminos break the fast, so it's not really IF anymore? Or is there something magic about how this particular carb works?
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Technically yes but no rise in insulin

Melatonin I do .5mg-1mg
 
EMPIREMIND said:
I would do bcaas and eaas
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Combined? I currently take Amino IV intra, but coming to the end of that and I can't say I've noticed anything different on it, so doubt I'll be buying again. What would you suggest quantity wise as a mix of BCAA/EAA if combining with the Karbolyn then?
 
Johnston said:
Combined? I currently take Amino IV intra, but coming to the end of that and I can't say I've noticed anything different on it, so doubt I'll be buying again. What would you suggest quantity wise as a mix of BCAA/EAA if combining with the Karbolyn then?
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I do 10g amino per 50g carb
 
EBF Inc said:
I do 10g amino per 50g carb
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So, just to clarify, I can still do the higher fat, no-carb protocol, with a weekly re-feed, while taking Karbolyn on training days intra? It won't negate the benefits, and from what you're saying will actually be to my advantage? Currently I am looking to lean out some, not that I am in any way overweight... 77kg, 5'11" and about 12-13% bf I'm guessing.
 
Johnston said:
So, just to clarify, I can still do the higher fat, no-carb protocol, with a weekly re-feed, while taking Karbolyn on training days intra? It won't negate the benefits, and from what you're saying will actually be to my advantage? Currently I am looking to lean out some, not that I am in any way overweight... 77kg, 5'11" and about 12-13% bf I'm guessing.
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IMO yes

Id wait a minimum of 1 hour post training before consuming your meal

And if you eat really high fat Id highly recommend getting a majority of fats from salmon and coconut oil
 
EBF Inc said:
IMO yes

Id wait a minimum of 1 hour post training before consuming your meal

And if you eat really high fat Id highly recommend getting a majority of fats from salmon and coconut oil
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Great thanks, not a problem, I love salmon and coconut oil! :) Should I be still be having a protein shake post work-out, like I always have done?

I've been following the high fat protocol for just under a week now (around 150g/day), and I feel good. No issues with fatigue and training is going well. I must say it does feel a bit strange, but it's only because I'm not used to it. Regards the re-feed, I'm not sure if I should be waiting until I feel that I really need it? I know it can be different for everyone how often they find them beneficial.
 
Johnston said:
Great thanks, not a problem, I love salmon and coconut oil! :) Should I be still be having a protein shake post work-out, like I always have done? I've been following the high fat protocol for just under a week now (around 150g/day), and I feel good. No issues with fatigue and training is going well. I must say it does feel a bit strange, but it's only because I'm not used to it. Regards the re-feed, I'm not sure if I should be waiting until I feel that I really need it? I know it can be different for everyone how often they find them beneficial.
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nope bcaas is fine

Refeed is fine , it should be after an off day, with an intense training protocol prior to starting
 
EBF Inc said:
nope bcaas is fine

Refeed is fine , it should be after an off day, with an intense training protocol prior to starting
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Thanks, yes I was thinking that regards the refeed, as I see that's what most people do. Given I train about 1-2pm, I will invariably have a protein shake mid-morning, with some olive oil or almond butter. Is that something that will hinder me? My only concern is that without this, come 2pm I will be feeling very hungry!
 
Johnston said:
Thanks, yes I was thinking that regards the refeed, as I see that's what most people do. Given I train about 1-2pm, I will invariably have a protein shake mid-morning, with some olive oil or almond butter. Is that something that will hinder me? My only concern is that without this, come 2pm I will be feeling very hungry!
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What's your eating window
 
EBF Inc said:
What's your eating window
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On training days, I'll have that shake as I say probably around 11AM, BCAA's intra, then PWO a protein shake (that's probably back of 4PM), then a meal about 45 mins after that. On non-training days, I will have first meal around 11-12PM.
 
Johnston said:
On training days, I'll have that shake as I say probably around 11AM, BCAA's intra, then PWO a protein shake (that's probably back of 4PM), then a meal about 45 mins after that. On non-training days, I will have first meal around 11-12PM.
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Id do a shake and coconut oil 1.5 hours before gym

Then continues as discussed
 
EBF Inc said:
Id do a shake and coconut oil 1.5 hours before gym

Then continues as discussed
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Ah I forgot, I often add some MCT oil in to my shake (1 tablespoon), so I guess that will work just as well? It's fractionated from coconut oil anyway. Drop any other fats pre-workout then, just have them all post?
 
Johnston said:
Ah I forgot, I often add some MCT oil in to my shake (1 tablespoon), so I guess that will work the same? It's fractionated from coconut oil anyway. Drop any other fats pre-workout then, just have them all post?
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Your good running it all as normal
 
I wouldnt rush to refeed unless ur feeling like you need to. Initially it may take weeks to adapt to fat, some people take days, others longer. I took a while. Once you start going flat, your pumps are less intense and your energy is dropping off i would refeed. I cant desribe the feeling other than a huge crash, when your trying to do anither set but just cant. Also doing the karbolyn might extend the frequency needed for refeeds. Instead of every 5 days, you might want to do do every 10. Since your going into about 70 grams of carbs on training days, 50 from karbolyn.
 
Yes, I had a refeed yesterday actually, about 7-8 days in. Did feel that I needed it. Felt somewhat lethargic afterwards though, even though I only had just over 300g carbs (36g of which was fibre), which I used to do regularly. Is that normal? I wasn't quite sure how high to go. I'll see how I feel the next week or so anyway, but so far I'm liking it, and my training is going well. Would you suggest I up calories a bit on workout days, still high fat though? I'm currently about 2500 on rest AND training days, and did about 2800 on my refeed (dropped fat to just under 50g, where it's been around 150g every other day). Definitely feel more hungry on my training days though. I have been taking the Karbolyn (50g) intra... can't say what effect that's had though, too early to say most likely.
 
Johnston said:
Yes, I had a refeed yesterday actually, about 7-8 days in. Did feel that I needed it. Felt somewhat lethargic afterwards though, even though I only had just over 300g carbs (36g of which was fibre), which I used to do regularly. Is that normal? I wasn't quite sure how high to go. I'll see how I feel the next week or so anyway, but so far I'm liking it, and my training is going well. Would you suggest I up calories a bit on workout days, still high fat though? I'm currently about 2500 on rest AND training days, and did about 2800 on my refeed (dropped fat to just under 50g, where it's been around 150g every other day). Definitely feel more hungry on my training days though. I have been taking the Karbolyn (50g) intra... can't say what effect that's had though, too early to say most likely.
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I would take in little to no fat on your refeeds. Make that day about carbs, even drop your protein. Also the carb refeed will definitely make you sluggish. I would wait as far as calories. Once you fat adapt you can either lower or raise them to achieve whatever goal you have in mind.
 
RecompMan said:
I like when dieting

Intra carbs, and carb backloading with intermittent caloric restriction with a lenient IF time frame (INTRA carbs before eating window solid foods during window)
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i have been changing up my nutrition to better serve my training and it has been very effective. I am consuming my carbs on training days in a backloaded fashion. I have no carbs leading to my evening workout, then half way through my workout i take about 30-40 grams hbcd, post i have about 20 to 40 gatorade on my real heavy days once or twice a week and then usually a meal with 60-100 brown rice and oatmeal, sometimes some water melon and pineapple or berries. I am trying to figure out the best way to incorporate the recompadrol and metabolic powder with this regimen and if you have any other suggestions?
Thanks brother and i hope your formulas are back and available soon!
 
EMPIREMIND said:
i have been changing up my nutrition to better serve my training and it has been very effective. I am consuming my carbs on training days in a backloaded fashion. I have no carbs leading to my evening workout, then half way through my workout i take about 30-40 grams hbcd, post i have about 20 to 40 gatorade on my real heavy days once or twice a week and then usually a meal with 60-100 brown rice and oatmeal, sometimes some water melon and pineapple or berries. I am trying to figure out the best way to incorporate the recompadrol and metabolic powder with this regimen and if you have any other suggestions? Thanks brother and i hope your formulas are back and available soon!
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shoot me an actual email lol my box needs to be weeded through before deletion
 
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