leangains wokrout day carbs page

[brandau]

so i follow leangains while keeping a paleo perspective in mind (some what). but ive noticed on my workout days where you are suppose to really up the intake of carbs i get really tired and unmotivated.


to be honest i eat some good/paleo carbs, potatoes and veggies, but for the most part i eat fat free frozen yogurt, frozen pizza (not a lot because it has too much fat and W/O days are suppose to be low fat), swedish fish , and other fat free, processed shit.

now i can only eat so much potatoes and veggies in my 8 hour eating period.

so my question is what should i eat that is high in carbs but wont make me so tired?brown rice?i know mark sission has discussed that brown rice may be another carb exception.

any ideas would be greatly appreciated! or just to hear if anybody else has the problem of this high carb regimen with leangains on workout days!

[Chaohinon]

Tapioca flour. All of the density and hyperpalatability of white bread, and virtually none of the toxins.

Brazilian Cheese Bread (Pao de Queijo) Recipe - Allrecipes.com

Tapioca Flour - Nuts.com

Most recipes are pretty fatty, but you can tweak that easily. In my experience, the recommendations for the amounts of oil are totally unnecessary.

[erikJ]

White rice (not brown) and peeled potatoes do the job. Your only going for around 200-300g of carbs on workout days. Three or four cups of rice, a couple potatoes and maybe some fat free sorbet and/or fruit will get you there pretty easy. personally I could eat a house on workout days. Drop that Pizza stuff and spread your meals out more. I tend to lay off the veggies a bit and have them more on rest days as they fill me up and make it easier to stay in my calorie deficit. You also may be overtraining if your feeling washed out, especially with all those carbs. If youre cutting than all that stress, sleep and overtraining stuff really apply.

[Wanderlust]

How long have you been doing leangains? I'm not in the leangain club, so I not going to pretend I know the ins and outs. I just know you guys are really picky about when to eat, so has you're fasting for somewhat long periods. If you're new to the program this sounds like it might be the case.

All that junk food sounds like it's probably the main cause. Plenty of Primal approved carbs; sweet potatoes, tomatoes, fruit, some dark chocolate, milk, etc.

[brandau]

White rice (not brown) and peeled potatoes do the job. Your only going for around 200-300g of carbs on workout days. Three or four cups of rice, a couple potatoes and maybe some fat free sorbet and/or fruit will get you there pretty easy. personally I could eat a house on workout days. Drop that Pizza stuff and spread your meals out more. I tend to lay off the veggies a bit and have them more on rest days as they fill me up and make it easier to stay in my calorie deficit. You also may be overtraining if your feeling washed out, especially with all those carbs. If youre cutting than all that stress, sleep and overtraining stuff really apply.

first of all thanks everybody for the responses!

awesome response, yeah the rice would definitely make it a lot easier to get to my carb allotment.

i dont think im overtraining because ive been doing leangains for about 1.5 months and had been feeling great until i really started to follow the macro cycling. before i was pretty much only hitting around 100g of carbs maybe.

but i think if i focus on more healthy carb sources it would definitely help. stress and sleep are all good as well.

also if you dont mind, are you on a leangains type lifestyle? if so im just wondering how it worked out for you?

im still a little hesitant about this macro cycling especially with the high carb on the W/O days even given all the great results i have seen from people who follow the diet exactly.

im at around 10% bf right now and would like to get to around 6-8%. since ive been on it i have seen some results, so im hoping in another month or two ill be pretty close to my goal because i do have a pretty big deficit (-35% cals on Rest days/+10% on Work out days)

[brandau]

How long have you been doing leangains? I'm not in the leangain club, so I not going to pretend I know the ins and outs. I just know you guys are really picky about when to eat, so has you're fasting for somewhat long periods. If you're new to the program this sounds like it might be the case.

All that junk food sounds like it's probably the main cause. Plenty of Primal approved carbs; sweet potatoes, tomatoes, fruit, some dark chocolate, milk, etc.

thanks, ill have to try to incorporate some more fruit and veggies as well as some rice.

[JoeyA]

Leangains Meals | Intermittent fasting diet for fat loss, muscle gain and health
Leangains Meals Part Two | Intermittent fasting diet for fat loss, muscle gain and health

Not all paleo, but they might give you some ideas. It looks like you just have to deal with huge quantity if you want to stick to paleo foods.

I'm hoping to start on this very soon as well.

[Phresh]

Yes, it's the shitty food you're eating. If you don't want to feel tired, no swedish fish, ice cream, pizza, cereal, anything bad (you should know what's bad).

On a typical workout day, I'll eat a sweet potato (you can also add in yams, squash, those kinds of things), oatmeal with blueberries (or any berry/fruit) and honey/cinnamon, whey protein /w kefir (pretty low fat from where I get it from), any kind of fruit (I eat bananas post-workout, maybe after an apple/orange/pineapple yadayada) and tons of veggies. Pretty much satisfies the carb requirements right there. I used to make big brown rice pasta dishes with chicken but kind of realized it was way too much carbs.

That's just what works for me. Imo there are plenty of other sources out there to expand upon. Sometimes I make a primal pizza post-workout with quinoa flour. Quinoa is good carbs too.

[brandau]

Leangains Meals | Intermittent fasting diet for fat loss, muscle gain and health
Leangains Meals Part Two | Intermittent fasting diet for fat loss, muscle gain and health

Not all paleo, but they might give you some ideas. It looks like you just have to deal with huge quantity if you want to stick to paleo foods.

I'm hoping to start on this very soon as well.

yeah, exactly. it definitely is not easy to stay paleo on the high carb days. but i highly recommended following leangains. i love it. i have gotten great results so far physically and mentally. mentally, the clarity you have during your fast is bar none; i have never been more sharp and alert. good luck! and thanks

[brandau]

Yes, it's the shitty food you're eating. If you don't want to feel tired, no swedish fish, ice cream, pizza, cereal, anything bad (you should know what's bad).

On a typical workout day, I'll eat a sweet potato (you can also add in yams, squash, those kinds of things), oatmeal with blueberries (or any berry/fruit) and honey/cinnamon, whey protein /w kefir (pretty low fat from where I get it from), any kind of fruit (I eat bananas post-workout, maybe after an apple/orange/pineapple yadayada) and tons of veggies. Pretty much satisfies the carb requirements right there. I used to make big brown rice pasta dishes with chicken but kind of realized it was way too much carbs.

That's just what works for me. Imo there are plenty of other sources out there to expand upon. Sometimes I make a primal pizza post-workout with quinoa flour. Quinoa is good carbs too.

wow, so many sources that i completely forgot about! thanks a ton, i definitely will have to hit the grocery store soon. thanks a ton!

also quick question, i know a lot of people say white rice over brown rice?but i see you said brown rice. i know its getting real nit picky but im more curious than anything.