I agree, that was an awesome post on nerdfitness. I will share it with my wife.
@Leida: I had a similar experience with trying to gain muscle. About a year ago, I tried to add some muscle and keep my diet low-carb so I added a good bit of fat to my diet (coconut milk, heavy cream, etc.) and I ended up gaining more fat than muscle. Have you given Leangains a try? Adding lots of carbs to my post-workout meal while keeping fat intake low has worked really well for me.
I also have been having good success with the 5/3/1 program. I think the deload weeks are crucial for progressing once you get near your maxes.
Awesome article! I want to be this chick. Gonna share it with friends. I'm trying to convince my sister to do something closer to primal eating. She's a recovering anorexic (or former, I don't know what she thinks about that). She is doing Jillian Michaels DVDs everyday and is not gaining an ounce of muscle. She and my mom still think that I need grains though [[rolls eyes]] and are trying to push quinoa.
Yep, I am doing LG for at least 14 hours at least 5 days a week and stagger my calories!
I used to have 1 serving of grain after each workout (buckwheat and millet), but I stopped when I went AD etc. I keep increasing fats because it is said to keep hunger at bay and everyone keeps screaming at me: ADD FAT, ADD FAT, ADD FAT!!!! So, I am eating like a slice of bacon every day after coming home while cooking dinner & try to cook with butter (yuk). I just started having sweet potatoes on Saturdays (after 3 days of lifting with 1 day recovery). Should I catually cut back on fat then? I just don't get it with fat. Some people want me to have 60% from fat, some tell me to drop it. Confused.
I am planning to try 5/3/1 after I do this combinational kettlebell+ 3x5/madcow lifting combo. Thing is I really miss kettlebells and they train me very differently (dynamic, get different mucule groups), and I was not recovering when I was lifting 3x and doing 1 KB workout (and Zumba, and swimming, and running.... DUH!!!)
EDIT: My lowest period was when I was waking up at 3:15 am to do 30 Day Shred & yoga before work. Taught a bootcamp at lunch. And went for a run after work. And I was whining: I do 3 hours of hard-core work a day, I can barely get off the couch, and I am not loosing weight, woe is me!!!! I should run 4x a week!!!! I cannot believe it....
Last edited by Leida; 07-27-2011 at 09:30 AM.
Yes, if you really want to give Leangains a try, your post-workout meal must be low in fat and high in carbs. I tried doing like you say you are doing (adding a small amount of starch PWO, but keeping my diet high in fat) and it did not work well at all.
Originally Posted by Leida
It's not just the fasting and calorie-cycling, the carb/fat ratios of your meals must also fluctuate. For some good examples of post-workout meals, check out ChocoTacos 72 hours carb refeed thread. Personally, I just eat a few pounds of potatoes and a pound or so of lean meat as the basis of my post-workout meals. If you want, you can have a higher fat/lower carb meal later in the day, but your PWO meal should be really high carb and really low fat with a good amount of protein.
High fat is great for losing weight and maintaining muscle, but in my experience, it is not the best for building muscle.
Last edited by yodiewan; 07-27-2011 at 10:27 AM.
Nice! I love LG, I really do, but getting info from that website is like pulling teeth. If you have a handy link on the ratios he recommends, I will be so very greatful! I have read his basic article on the meal scheduling, and I find it wonderful, but I didn't catch the ratios.
I don't remember seeing any macronutrient ratios either. I would guess for the post-workout meal, 70/20/10, P/C/F (as calories, not grams). I almost never track, but I think I get ~250g of carbs, 100g protein, and maybe 20g of fat (the fat is from the meat since even really lean meat has some fat; I add no fat at all to my PWO meals). Really, I just aim to get a nice sized portion of meat, a LARGE amount of carbs and as little fat as possible.
Sorry for threadjacking!
Sorry about hijacking as well, and yay for Staci!
And thank you, yodiewan. I think I will try exactly what Staci does - sweet potato post-training with a can of tuna baked with egg-whites for a load of protein.
Sounds good Leida. Give carbs + low fat protein PWO a shot and let us know how it goes.
I really like this link as well -- scroll down to see why:
Attention Scale Addicts! part 2 | Primitive Stimulus