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  • Carbs post workout if I'm over 30% BF?

    I strength train 4 times a week. I do Wendler's 5/3/1.

    military press 155 pounds
    Bench Press 255 pounds
    Squats 300 pounds
    Deadlift 405 pounds

    I also just started doing HIIT cardi0 2-4 times a week. I sprint 30 seconds and walk 30 seconds for 10 minutes.

    1. Should I eat carbs post workout? My goal is to lose body fat since I'm over 30%.

    2. Should I count calories? I've been eating carbs and counting calories and I eat about 3300 - 3600 calories with my above training and maintain the same weight give or take a few pounds.

    I appreciate any advice.

  • #2
    you need carbs to refuel your muscle glycogen stores
    make sure they are coming from vegetables
    you dont have to go carb heavy
    my photo stream
    The Enlightened Warrior

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    • #3
      Originally posted by vortex View Post
      1. Should I eat carbs post workout? My goal is to lose body fat since I'm over 30%.
      BBC iPlayer - Frontiers: Muscle Wastage

      Originally posted by vortex View Post
      2. Should I count calories?
      Only if you don't believe the laws of science applies to you.

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      • #4
        Why do you need to train that much? You can lose weight easier through diet. With a lower frequency like twice a week, you could probably get away with less calories too.
        My journal where I attempt to overcome Chrohns and make good food as well

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        • #5
          Thanks for the replies. So I've been eating around 75 grams of carbs usually in the form of quick oats. I assume sweet potato would be a better alternative so I can make that change.

          Regarding why I train like this-- I do it because I actually like it. I really like the challenge and it feels great to lift heavy. I'll be honest though, I don't totally like squats. Hardest thing I've ever done is squats and it's intimidating when it gets heavy heh.

          I've been thinking of training less. I am going on vacation in a month so that might be my transition point. Not totally sure though.

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          • #6
            cardio isn't that much fun. but I would think it would be fun to try out if only HIIT works, or only strength training. And if your up to it, sprinting.
            My journal where I attempt to overcome Chrohns and make good food as well

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            • #7
              to be losing body fat i would say you surely have to cut down the amount of calories that you are eating, regardless of what form they are coming in, but especially the carbs. if you work out and then keep replenishing your stores with extra carbs then your % will never lower.

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              • #8
                Originally posted by vortex View Post
                So I've been eating around 75 grams of carbs usually in the form of quick oats. I assume sweet potato would be a better alternative so I can make that change.
                You assume correctly. Quick oats = jelly beans.

                Is 75g your total for the day, or just PWO? If losing bodyfat is your primary goal, I'd stick to about that amount for the whole day. Bear in mind that since fat loss is your goal, you may not need to use ANY starchy carb PWO.

                Remember that leanness is mostly the product of diet, not exercise. If you really want to get lean, eat accordingly. It's possible your workout performance will suffer some, especially for the first few weeks, but keep your eye on the goal. You can't do everything at 100% (lose bodyfat and gain strength) all at the same time.
                Last edited by BarbeyGirl; 04-20-2011, 09:46 AM.
                Nightlife ~ Chronicles of Less Urban Living, Fresh from In the Night Farm ~ Idaho's Primal Farm! http://inthenightlife.wordpress.com/

                Latest post: Stop Being Stupid

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                • #9
                  Swilling high GI carbs in conjunction with whey protein post workout is ridiculous, and based on some really bad science. To whit: it is postulated that your muscles, despite being depleted of glycogen and needing nutrients to effect repairs to damage incurred as a result of activity, will issue an ultimatum: feed me, feed me now, or in two hours, like the petulant child that I am, I will refuse to assimilate the nutrients that I so desperately need, irrespective of their availability.

                  This isn't how it works. An organism that had a metabolism incapable of assimilating nutrients due to their ingestion after an arbitrary time frame had elapsed would be quickly wiped out. Imagine prehistoric hunting parties being limited to a radius around camp that would permit them to return well within two hours ( after all, the meal must be prepared too and that takes time ) after having exerted and caught their meal.

                  I can just imagine the one member of the party with the cherished Breitling chronograph ( extremely rare in the paleolithic and therefore highly prized ) charged with ensuring that food and carbohydrate were ingested in a timely fashion, reigning in his fellow hunters while on the hunt - "Fellas, yo fellas, I'm talkin' to you. Do not take another step, this is beyond the effective boundary for today's hunt. Dreadfully sorry, but unless you can find food behind us, we do not eat today."

                  "Aw Thog, come on, why do you always have to be such a killjoy!"

                  "You know Grok, you've always been a trouble maker. That's why I get to be the holder of the sacred Breitling..."

                  Do yourself a favour. Stop with the carbohydrates, in whatever form they should happen to take. Sounds like you have abundant adipose tissue to sustain your activity levels.

                  -PK
                  My blog : cogitoergoedo.com

                  Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

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                  • #10
                    I usually workout fasted and don't eat until a good hour after exercising. I've seen no issues with strength, mass gain, or fat loss, depending on what I'm trying to achieve. These post workout windows are usually what elite athletes who workout several times a day use. For the average Joe (or Grok), its not necessary, and is really pushed more by the supplement industry than anyone else.
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • #11
                      Originally posted by Nick the Destroyer View Post
                      For the average Joe (or Grok), its not necessary, and is really pushed more by the supplement industry than anyone else.
                      Indeed.

                      -PK
                      My blog : cogitoergoedo.com

                      Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

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                      • #12
                        Originally posted by vortex View Post
                        I strength train 4 times a week. I do Wendler's 5/3/1.

                        military press 155 pounds
                        Bench Press 255 pounds
                        Squats 300 pounds
                        Deadlift 405 pounds

                        I also just started doing HIIT cardi0 2-4 times a week. I sprint 30 seconds and walk 30 seconds for 10 minutes.

                        1. Should I eat carbs post workout? My goal is to lose body fat since I'm over 30%.

                        2. Should I count calories? I've been eating carbs and counting calories and I eat about 3300 - 3600 calories with my above training and maintain the same weight give or take a few pounds.

                        I appreciate any advice.
                        Do you care more about strength or fat loss?
                        Lifting Journal

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                        • #13
                          I haven't really seen anyone ask yet, so I will:

                          How do you currently feel post workout? Are you totally gassed? Could you keep going? Are you recovered enough to get back in the gym for the subsequent workout?

                          Depending on the answers to those might play into whether or not you should incorporate PWO carbs. When/if you do opt, for squash and tubers (sweet potatoes/yams before white) along with other green veggies.

                          Take a baseline and then try it for 30 days and see how you look and feel -- in the grand scheme of things, a month is not an eternity.
                          iHerb.com 1st time buyer $5 discount code: GIS836

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                          • #14
                            I've done wendler. The only days that I felt gassed were on squat days. Bench/press - not at all. You are just using much smaller muscle groups for those days. If I really (really) pushed my squat days, it would knock me down for quite awhile after.

                            That said - if you want to loose fat - skip the carbs post workout. I was on a weight gain cycle and had sweet potatos post workout. Gained about about 5-6 lbs in a couple of months (after staying steady for months).

                            Keep carbs around 50 or less and the weight will drop off. You might lose a little strength, but it will come back after you are at your target weight. You can't do it all at once unless you are a beginner weighlifter. Cycle to gain weight to get stronger. Cycle to lean out. Repeat if that's what you are looking for. Summer is usually when most people want to look leaner.

                            Also - break up the 'cardo' stuff. Sprints 1 day. Different distance/recovery/etc. Do some shuttle runs. Race your kids (or the kids down the street)Then next cardio day do x number of burpees. Next one pick up something heavy and go for a mile walk carrying it. Go to the local school and play on the jungle gym. Best thing you can do for your shoulders is the monkey bars. etc etc. Makes things more fun.
                            Never, never, never quit! -- Winston Churchill

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                            • #15
                              Originally posted by pklopp View Post
                              Swilling high GI carbs in conjunction with whey protein post workout is ridiculous, and based on some really bad science. To whit: it is postulated that your muscles, despite being depleted of glycogen and needing nutrients to effect repairs to damage incurred as a result of activity, will issue an ultimatum: feed me, feed me now, or in two hours, like the petulant child that I am, I will refuse to assimilate the nutrients that I so desperately need, irrespective of their availability.

                              This isn't how it works. An organism that had a metabolism incapable of assimilating nutrients due to their ingestion after an arbitrary time frame had elapsed would be quickly wiped out. Imagine prehistoric hunting parties being limited to a radius around camp that would permit them to return well within two hours ( after all, the meal must be prepared too and that takes time ) after having exerted and caught their meal.

                              I can just imagine the one member of the party with the cherished Breitling chronograph ( extremely rare in the paleolithic and therefore highly prized ) charged with ensuring that food and carbohydrate were ingested in a timely fashion, reigning in his fellow hunters while on the hunt - "Fellas, yo fellas, I'm talkin' to you. Do not take another step, this is beyond the effective boundary for today's hunt. Dreadfully sorry, but unless you can find food behind us, we do not eat today."

                              "Aw Thog, come on, why do you always have to be such a killjoy!"

                              "You know Grok, you've always been a trouble maker. That's why I get to be the holder of the sacred Breitling..."

                              Do yourself a favour. Stop with the carbohydrates, in whatever form they should happen to take. Sounds like you have abundant adipose tissue to sustain your activity levels.

                              -PK
                              +1

                              Glycogen replacement is for endurance athletes that need to properly restore glycogen for the next scheduled training session if they follow the CW of endurance training. Didn't Mark do just ducky not following CW endurance training. His results are backed by science. Your cardiovascular performance is driven by your musculature. I have no problem making gains on a HIT weight training regimen with adequate rest to recover. No post workout anything. I also do my workout fasted on a weekend morning 1-2 hours after waking up.

                              Your body doesn't know if you're lifting weights or in battle with a predator for your survival. If you drive your weight training to the intensity to invoke fight or flight your body will fuel it to help you survive the battle or escape and insure the DNA is passed on, most likely with code changes to make future generations more adapted to survive and immediate adaptations after battle to prepare for the next one.

                              What does a warrior do after battle? Rests!
                              Last edited by pyro13g; 04-20-2011, 03:52 PM.

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