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RE: FAO NIGE or other experts - Apr. 23 2008 13:52:08
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Nigeepoo
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quote:
ORIGINAL: carl19
cheers nige so what carb intake would you reccomend me for rapid fat loss taking into account my exercise I don't know. You'll know when you don't get enough as you'll get hypoglycaemia and feel crap. and can i get fish oils from the chemist as i only have flax seed and tinned fish in the cupboard If you've got flaxseed & tinned fish (not tuna), use that instead of fish oil caps.
i will alter according to how i feel on the diet as i dont want to go keto
thanks
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RE: FAO NIGE or other experts - Apr. 23 2008 14:00:37
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carl19
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quote:
ORIGINAL: theiopener
carl my opinion for whats its worth
200g protein ED
get your EFA from flax and tinned oily fish, go as low fat as possible for the rest of your meals
250-300g of carbs ED
This will see that you dont fall flat on your face because you have a sky high output
ahhhh eddie you know you come under "other experts" .. i was waiting for your input
i remember you saying you need high output to get away with carbs.... i have always had quite high output and i added in the two intense runs just over a week ago.
tbh ive always used running to aid fat loss til i found the forum and thought it would hinder muscle gains yet with plenty of food it hasnt been a problem and i am gaining weight ever so slightly on a clean diet so I now need to cut down the food as the gf is booking a holiday for end of may and i look sh1t
do you think i should split them carbs over 6 meals evenly or put them round the activities??
< Message edited by carl19 -- Apr. 23 2008 14:10:01 >
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RE: FAO NIGE or other experts - Apr. 23 2008 17:51:08
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carl19
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well like i said i like to run on off weight days and i definately require carbs for that, ill try and get some really light sscv work for mornings aswell, using as much fat for fuel as possible hopefully
i think i will have 5 weeks, booking it tonight
can i do a stone in 5 weeks? or should i just expect the 10 lbs
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RE: FAO NIGE or other experts - Apr. 23 2008 19:15:09
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carl19
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well lets hope at the end of it i look more like the chipendales than the nun otherwise i have done something wrong
plan is sscv every morning 45 mins on bike very steady
carbs before and after gym workout on tues, thurs fri and sunday probably 100g before and 200g after
carbs before and after football saturday morning same as above
carbs before and after running on off days probably 100 before and 100 after and 100 for breaky
so 300g a day = 1200cals from oats and some fruit
steady 200g of protein per day = 800cals from LEW, quark, fish and chiken
and supplemented fat as well as one tin of oily fish per day as part of a meal, offering 8grams of fat=72 cals
therefore 2072 cals approximately with plenty of exercise
what am i missing??
pwo is usually 40g whey and about 40g dex, any changes??
Thanks
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RE: FAO NIGE or other experts - Apr. 23 2008 19:24:55
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carl19
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thanks tio
everyone has been so helpful, i really arent clued up with diet, i just eat 30g of protein 6-7 times a day with whatever else, pasta veg cereal, bread whatever really
so what to look out for if carbs are too low?? cos i dont know what metabolic type i am
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RE: FAO NIGE or other experts - Apr. 23 2008 19:56:23
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carl19
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so feeling hungry and stomach rumbling and bad breath are normal without being catabolic if i feel ok
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RE: FAO NIGE or other experts - Apr. 24 2008 0:51:38
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carl19
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thanks ed
holiday booked for end of may,
anyone up for a until the end of may mt shape up 
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RE: FAO NIGE or other experts - Apr. 25 2008 16:41:47
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carl19
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can someone help me pleae
i understand that i eat carbs before training so that i am fuelled with carbs ie still in my blood stream
and i take carbs after training, persumably to top up glycogen a bit
so i am taking lets say 300g of carbs per day around training, and as far as i am aware your body uses eaten fuel over stored fuel so i would assume that after my meal before the gym my body is burning the carbs and not storing them... and after my workout my body is burning carbs and not really storing them........ then during my workout my body uses stored glycogen and through the day my brain needs about 140g of glycogen so......unless my magic body burns fat whilst storing the carbs i eat in my muscles then how do i fill the muscles up again on this diet??
do i need a carb up, does this carb up need to be a day in excess cals??
does the carbs i eat get stored as glycogen whilst my body still burns fat for energy?
thanks
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RE: FAO NIGE or other experts - Apr. 25 2008 17:47:24
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Nigeepoo
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Your muscles use stored glycogen for carb energy unless there isn't any, when they then use blood glucose.
< Message edited by Nigeepoo -- Apr. 25 2008 17:48:06 >
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RE: FAO NIGE or other experts - Apr. 25 2008 19:20:07
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carl19
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thanks
when glycogen is low or gone, how is it refilled whe i am in a calorie deficit
arent all eaten carbs used for uel in a deficit or is it possible to continue to burn fat and fill up glycogen??
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RE: FAO NIGE or other experts - Apr. 25 2008 19:35:14
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Nigeepoo
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Dietary carbs recharge muscle/liver glycogen "batteries" which then "power" your muscles & liver. That's how carbs are used by your muscles.
The proportion of glycogen/fat used varies with glycogen store level, fitness, genetics and intensity of exercise.
As glycogen stores get lower, the balance shifts away from glycogen-burning towards fat-burning.
However, anaerobic exercise always uses carbs, which is a problem when you run out of muscle glycogen as blood glucose is used, resulting in hypoglycaemia.
< Message edited by Nigeepoo -- Apr. 25 2008 19:37:07 >
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RE: FAO NIGE or other experts - Apr. 25 2008 19:38:15
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carl19
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and is a full proper workout possible with low glycogen as long as you fuel well before hand?
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