new trainer new training..

[jjfigure]

The main reason we need carbs, especially when low carb dieting, is to replenish muscle glycogen. This can be a long process, and take at least 4-6 hours when only minimally depleted. So, after going a week without carbs, it's going to take longer than 4-6 hours to fully replenish muscle glycogen. That's why most of us consume the majority of the carbs post workout; when consumed before a workout, they're just not readily available for energy production.

[lols]

since i have no improvement after this length of time on a lowcarb diet (last night someone came up to me and said that i look good with more weight on - i could have killed them), should i try another option or continue with low carbs w refeeds?
the other optio i was thinking was mrx.'s old diet plan with half day carbs/pro meals and last 3 meals pro/fat.

i know theres no 'one' solution - but im seriously not going anywhere at the moment - and trying so hard..

[jjfigure]

I asked around at last year's World's, and literally all the other female figure competitors followed a moderate carb, low fat, high protein diet. A common macronutrient breakdown was roughly 45% pro, 35% carb, 20% fat.

Fats were EFAs (low saturated), carbs were consumed either around workouts or during the first three meals, and protein ranged from primarily beef (Australian girls) to chicken/seafood/turkey. And eggs, of course.

[jjfigure]

Oh, and no one carb loaded or did refeeds. Keep in mind, most of these competitors were not natural though; the natural competitors I know (BBers) who get really lean incorporate at least one refeed/week once they get down in the 10% or less bodyfat range.

[lols]

ok ide be happy to start including a refeed once a week. should i also increase carbs b4 and after training (ie oats) or keep it all low carb throughout the week?
at the moment i am having whey+soy puffs+tspn ANPB pre training, and whey post training followed by low carb meals for the rest of the day.

thanks for your advice jj

[jjfigure]

When I cut, I keep the carbs low GI during the week; if you drink a fast absorbing protein post workout, you get enough of an insulin spike for protein synthesis. In other words, there's no real need to consume high GI carbs post workout for protein synthesis, unless you're bulking and need the calories. Even pre-workout, protein is the key, not carbs. The carbs you consume won't be used for ATP production (energy production) until they're in the intestines. I believe digestion takes 4-6 hours, so consuming carbs pre-workout really isn't benefiting you for that workout. They'll be there to help restore muscle glycogen later in the day, but just aren't available immediately.

By fast absorbing, I mean whey or whey isolate; you don't want to use a blended protein, and you don't want to use a casein protein because it does absorb slower than whey.

[lols]

ok - so some time of protein (can be mixed?) pre workout and whey/isolate post.

thanks

[jjfigure]

Depending on when I train, I usually eat whole protein sources 2 hours before I workout - usually a protein pancake with cottage cheese and egg whites. If I train very early in the morning, I just drink some protein before I head to the gym, and I go for the fast absorbing whey isolate for that one.

[lols]

so is the best time for a refeed on the heavist day of training or the day before the heaviest day of training?

[jjfigure]

I like to refeed (or cheat) day before my heaviest lift - you're just so powerful the next day! Plus, I think you just lift a bit more intensely because there's still a little bit of guilt.