The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Since I am carb cycling, but I am not following a particular routine due to my schedule (I teach group fitness classes), I was wondering if you could lead me to a good workout routine for lifting. Twice a week I am working with a trainer friend of mine who is helping me develop a baseline strength. However, on the other days, I feel like I am spinning my wheels.
On the days i train heavy (Tues/Thurs), the diet is my higher carb days.
On the low carb days, I am either teaching a cardio or bodypump class or doing nothing (resting).
What I am looking for is something similar to what Lyle McDonald describes in UD2.
1.) A depletion workout routine on low carb days
2.) A tension workout routine on high carb days
3.) A Power workout routine on Saturdays
I understand the concepts, but I want to move past the basic exercises(chest press, squats, deadlifts). Looking for something different.
[quote=getmovin78;694819]Leigh or Matt, or whoever for that matter,
Since I am carb cycling, but I am not following a particular routine due to my schedule (I teach group fitness classes), I was wondering if you could lead me to a good workout routine for lifting. Twice a week I am working with a trainer friend of mine who is helping me develop a baseline strength. However, on the other days, I feel like I am spinning my wheels.
Quote:
On the days i train heavy (Tues/Thurs), the diet is my higher carb days.
More detail of this please. Two days heavy can me a world of things.
Quote:
I understand the concepts, but I want to move past the basic exercises(chest press, squats, deadlifts). Looking for something different.
Just curious but why?
I think you are mix and matching your goals a lot but not quite understanding why and what they are.
Not all carb cycling training needs depletions. Not all low carb has to be low calorie, etc. I think you are victim of the tossing around of a lot of terms that are specific towards a program but used towards a generalized thought.
Since I am carb cycling, but I am not following a particular routine due to my schedule (I teach group fitness classes), I was wondering if you could lead me to a good workout routine for lifting. Twice a week I am working with a trainer friend of mine who is helping me develop a baseline strength. However, on the other days, I feel like I am spinning my wheels.
More detail of this please. Two days heavy can me a world of things.
Just curious but why?
I think you are mix and matching your goals a lot but not quite understanding why and what they are.
Not all carb cycling training needs depletions. Not all low carb has to be low calorie, etc. I think you are victim of the tossing around of a lot of terms that are specific towards a program but used towards a generalized thought.
1.) My heavy days consist of lifting heavy weights, 3-8 rep range, split body, but compound movements. In addition, I also teach a spin class on those days, so its a depleting day.
2.) I hear what you are saying. Based on what Ive learned, I am trying to take advantage of my low carb days by making them low calorie to get a big deficit for the day. In addition, I thought since I am depleted in glycogen, a higher rep workout would be more depleted and favorable to fat loss. (learned this stuff for LMD, is it bogus?)
On the higher carb days, they are higher in calories and closer to maintanence. My intention was glycogen replenishment, boost in energy, and also provides a psychological relief too, since I tend to get depressed on extended low carb diets.
I hear what you are saying. Based on what Ive learned, I am trying to take advantage of my low carb days by making them low calorie to get a big deficit for the day. In addition, I thought since I am depleted in glycogen, a higher rep workout would be more depleted and favorable to fat loss. (learned this stuff for LMD, is it bogus?)
On the higher carb days, they are higher in calories and closer to maintanence. My intention was glycogen replenishment, boost in energy, and also provides a psychological relief too, since I tend to get depressed on extended low carb diets.
Am I getting mixed up?
You're not mixed up, you're just applying things oddly. Kinda like throwing darts at a bulletin board and picking your hits.
It's not hard to mix depleting exercise with heavier strength training in teh context of carb cycling. UD2 is one way to do it, and there are others.
However just throwing together something haphazard isn't going to do it. You have to have a strategy over the week no matter what.
Something like:
M/Th - Heavy strength (split or full body) + Carbs
T/F - Depletion work (wehterh in the gym or cardio or whatever) + Low carbs
Do the usual diet the rest of the week
that could work, might not
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You're not mixed up, you're just applying things oddly. Kinda like throwing darts at a bulletin board and picking your hits.
It's not hard to mix depleting exercise with heavier strength training in teh context of carb cycling. UD2 is one way to do it, and there are others.
However just throwing together something haphazard isn't going to do it. You have to have a strategy over the week no matter what.
Something like:
M/Th - Heavy strength (split or full body) + Carbs
T/F - Depletion work (wehterh in the gym or cardio or whatever) + Low carbs
Do the usual diet the rest of the week
that could work, might not
thanks Matt, that is kinda what Im doing.....guess I didnt explain to well.
Mondays/Friday-depletion-low carb and calorie
Tues/Thurs-strength-carbs
Sundays, Wed-low carb and recovery days
Saturdays-typically a high volume cardio day, or cardio and depletion-carbs
need a good workout routine
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