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Originally Posted by CaptainSlow
1. I have lost about 4 pounds. Is that just water weight from my muscles or actually fat? (probably hard to answer)
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The first bit is lost water, too. Typical when starting on a lower carb diet. But, I'm sure some was lost fat, too.
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Originally Posted by CaptainSlow
2. I feel kind of light headed today and a little weaker at the gym while lifting weights (had difficulty lifting my normal amount). Is this normal at the beginning of the diet?
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It's actually common with any calorie restriction. More noticable with lower carb diets, though. You outta get used to it and recover after a while.
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Originally Posted by CaptainSlow
3. The diet calls for 45 grams of carbs before/during the workout and 20-40 grams after. My whey protein powder has 31g of protein per scoop but 0 carbs per scoop (I'm not sure if this is the reason I am feeling weaker and light headed). Is there another type of powder I should be on the lookout for or is it a food I should be eating?
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Typically, the carbs are from a carb source mixed in with the protein powder. The easiest thing is Gatorade powder. All flavors taste good with vanilla whey. Orange tastes good with chocolate whey.
If you look at a supplement store, you can find maltodextrine or detrose pretty cheap (cheaper than Gatorade powder). You can mix either or both of these with your whey to get the right amount of carbs.