I am starting NROL any day now (I was hoping it would arrive today before my workout, but no luck so far) and I know there are calorie numbers in the book (from reading this forum).
I have just lost 55 pounds in the last 5 months (265 to 210), and to do so I cut 1000 below maintenance calories. Now, I am ramping my calories back up and I have to move slowly (according to Berardi and others, I don't want to simply jump back up to my supposed maintenance weight).
My question is how this will effect my workout and the program? I am still wanting to lose some remaining fat, and will be at a deficit for a while as I ramp up, and I KNOW I will be signficantly below the suggested calorie numbers, without even seeing them. Right now, I am eating around 2,200 to 2,400 calories at 210 pounds.
Do I do the workout the same? Do I jump up my calories right away to make sure I have enough protein, etc, and just take any extra fat as temporary?
My recommendation is to increase protein and fat, keep carbs low until you get up to speed on your calories.
On workouts days, increase your carb intake 2 hours pre workout and up to 2 hours post. After that go back to protein and fat based feedings.
As always, vegetables and fruit are excluded from the carb rule. They are anytime, however, you don't want the fiber pre and post workout as it interferes with absorbtion.
Thanks for the help! I usually have fruit in my protein shakes in the morning, so I was just planning on having another of those after my workout, but it sounds like you would suggest not doing that, correct? I really am having a hard time upping my protein in a way that is not too time intensive, but I am working on that. What macro percentages should I be shooting for? Right now, I am at about 50 carb, 30 protein and 20 fat, and that is what I lost a LOT of weight with, but now that I am working out more, I know I need to shift that around a bit and lower the carb.
The problem with fruit is that the sugar is fructose, a complex carb that needs to get processed through the liver before the body can utilize it. This is a lengthy process.
For a PWO shake, you want carbs that are simple and higher glycemic.
The usual prescription is 2:1 - 4:1 carbs to protein. The experts recommend dextrose and/or maltodextrin and the protein being whey.
Great, that helps a lot, I will check out some pwo shake recipes. I like the fruit because when it is frozen, it gives that consistency and coldness without having to add ice. But, I am probably due for a change anyway after 5 months of the same shakes! Before my workout (around an hour before) I have been having some soup, such as a Progresso low sodium Minnestrone, since it is easy and relatively healthy. Is that also going to cause me some problems? I need to eat around that time, but maybe a sweet potato?
Before my workout (around an hour before) I have been having some soup, such as a Progresso low sodium Minnestrone, since it is easy and relatively healthy. Is that also going to cause me some problems? I need to eat around that time, but maybe a sweet potato?
Do you have high blood pressure?
How low is low? I don't worry too much about salt pre workout because it helps your body to retain water and you'll sweat out a good chunk of it during your workout (and you will sweat bigtime, so make sure you have plenty of water and perhaps powdered gatorade).
No, not high blood pressure, I have just tried to keep my sodium low for general health reasons, but you are right, I sweat a LOT during my workouts, and even more during basketball, so I could just as easily have the regular sodium kind. But would the vegetables in the soup break the general low carb before the workout?
vegetables are cool, as long as there not starchy.(potatoes, corn, squash). You can eat any other veggies any time, even on a low-carb diet.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
OK, so fruits and vegetables anytime except right before or after a workout, at which times you need, say, a 3-1 ratio of carbs to protein, so those carbs would come from non-fruit/veggie carbs. Maybe whole wheat toast or pasta, brown rice, etc. I think I can make that work.
your macros look good Mr I wouldnt drasticaly change them and if its worked so far then why change what aint broken
If you have planned and ate according to that for the past 5 months then it will be easier to stick to and as long as deficit is maintained then all well and good.
On the issue of ramping up the calories I would suggest at max you increase by 200 a fortnight that way you can control it better and adjust down if fat loss slows down. Stickk it up too high too soon and then you are gonna be fiddling around with figures for a while trying to work out the optimum level for you
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
I think that is a good plan. I have added 200 calories, but not all at once, about 100 then a week and a half, then the other hundred. I think I will stay put here and see how that goes. I am willing to "tinker" here and there with nutrient timing or upping the protein a bit now that I am hitting the weights more, but I really am nervous about making too many changes. Especially since I still want to lose some remaining pockets of fat.
Calorie question
Linear Mode
