Whole Day Nutrition

I come from a background of IF style eating and while I do enjoy it, I don't like that I can't do any type of working out/stretching in the feeding window since I tend to consume large amounts of food, water and veggies (I eat around 3lbs of veggies in the 6-8 hour window), I just can't stop eating.

 

I also realized that fasted training for 2-3 hours (not very intense, a lot of handstands and stuff like that) is probably not the best thing for performance (even though I do feel great with the coffee haha).

 

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I'm currently trying to gain muscle (1-2lb/month at most, I have nowhere to rush). Would such a daily setup of eating be good? I'm still trying to place most of my carbs pre/post workout.

 

No supplements... Not a big believer in them. I love food too much to be drinking it.

 

25-35g protein feeding at every meal and fats split equally except pwo meal

Possibly lots of cabbage except pwo

Sugary vegetables during school time (raw carrots, parsnips, beets maybe)

1h Pre-workout Buckwheat/Brown Rice/Low GI carbs

 

Post workout (16:30-17:00)

 

30g feedings of protein every 2 hours (3 feedings) until bed.

First feeding with high GI carbs and others with buckwheat/brown rice/oats

 

I'm eating 1.2xLBM Protein / 300g carbs (adding 10g weekly) / 0.4xLBM Fat

 

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I'm so overthinking this haha but it's quite fun. I want to see whether nutrient timing really makes a difference in performance/body composition.

 

If I were to do weightlifting I wouldn't even bother with this and accept not-so-lean gains, but since I'm into gymnastics I suppose I'm going to gain muscle at a bit slower rate so I don't really want much fat coming along with it.

 

I'll have to play around with the pre-workout meal since carbs make me feel too anabolic to train (lol!), not sleepy but I feel like just relaxing. I haven't tried having carbs pre workout yet.

Besides, for the guys who struggle to get their veggies in. Get some cabbage, shred it and add shredded apples/bananas to it. You can also add carrots and squeeze some lemon juice in. Mix very well.

 

I love that stuff, maybe you will, too.

It sounds pretty good on the surface. You are obviously off the IF now but

did you have  success gaining muscle or losing fat with IF? 

 

In terms of your issues with carbs, having them at least an hour before your workout may help

with the blood sugar rebound issue. Then just sip on some sweet water or have a bite of fruit

if you are hungry during a long workout.  Rule of thumb also: faster carbs after workout; slower carbs before .

 

Some more info would be helpful though ...

 

What's your age, height, weight and approximate bf % currently?

 

Also,what are your training objectives besides putting on muscle?

 

How long have you been training?

 

How many times a week are you currently training ... are you in a gymnastics program at school

or following a program from here or elsewhere?

First day off IF haha. Felt pretty good but I ''ruined'' it with the veggies. Eating too much of them spikes my appetite through the roof. And that's what happened today.

 

I don't think I have any problems with handling the carbs (no blood sugar issues). I usually just get kind of hot and weak after eating them. I sometimes have the energy but not the strength. Maybe it's just mental - I don't know.

 

I actually prefer to be ''hungry'' during a workout. Well maybe not hungry, but empty.

 

I'm almost 18, 5'8, 154 lbs and 8-10% body fat. I came from a background of being 180lbs, a bit higher body fat, ''powerlifter'', so I have quite a bit of muscle memory. That should make it a bit easier to gain probably.

 

I'm mostly interested in getting planche, front lever and OAC. Back lever was easy to get. Not so for those 2, unfortunately.

 

I haven't been training gymnastics related stuff much. I haven't even gotten into a proper routine yet, I seem to overdo it and have problems with recovery. I train on my own with a pullup bar, dip station, weights and a floor pretty much. I haven't been weightlifting for quite a while. There are no gymnastics coaches in my city, nor any clubs.

 

Oh and as for the IF question. I don't seem to have ANY problem gaining muscle, but it comes with equally as much fat. Neither do I struggle to lose weight until my set point (which I am at right now. I could easily break through it with some dietary changes but I don't feel a need for it).

 

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I'm mostly interested in this because my kidneys aren't working at their max potential. I want to minimize the protein wasting (turning into carbs) as not to load the kidneys too much.

 

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Also, does anyone have any experience with frequent waking up at night to piss?

 

This is bothering me like hell, I've had this for quite a while and it seems to go away with low carb diets. I seem to dry out through the night (lose water) and retain a little through the day.

Everyone has a p-ratio, which determines what % fat and muscle is gained. 

It's genetic and hard to change without severe metabolic interventions. 

 

If you put on 50/50 fat/musc when you gain , if you take off the same ratio when you take off, there will

be no composition improvement.  

 

You can do things with timing of meals, that might effect it a little bit. Macros matter to a degree.

 

Also if you put on weight to the legs, it will certainly make doing all of your desired moves harder. 

 

So you might want to consider working on your gymnastic training at your current weight. It will mean

less stress on your joints as well. Strength will improve as you go along.

 

The only thing is that the roadmap has changed here recently. I don't think training individual moves

is being recommended - rather doing a "foundations" program first. 

 

What template for gymnastics training are you using?

 

If your main objective is mass and appearance say, then you'll need to eat a surplus for at least

24 hours after workouts. To minimize fat build up you could have a few days in there that have a modest deficit. Typically easy cardio is used to get the deficit, but could use circuits as well. 

 

Regarding peeing, it's hard to say. Thinking out loud. You might be conserving more liver glycogen during sleep when on a low-carb, so releasing less water (glycogen 3 parts water). Have some carbs with dinner or before bed so glycogen is replenished and not released as quickly. You could try drinking a lot during the day, to stretch your bladder. Then slow down drinking after your workout re-hydration . perhaps your body will adapt to this. 

Yeah, I've heard about the P ratio from Lyle. But you can't just magically gain fat without eating too many calories, so I suppose a small surplus would give mostly muscle.

 

I'm probably going to go with: 4x / week or on/off schedule 3-4 times a week (Just the basic template from the book)

 

60s Planche, Front Lever, L-sit, Back lever.

 

Handstands

 

Push

Pull

Core

Legs

Grip

 

I'll also throw in Ido's workouts from his blog (with lowered volume on the harder exercises and just generally stay away far from failure). Will help me with the conditioning too.

 

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Also, is it necessary to get up to a 60s tuck planche? Especially now that I'm training it on fingers. I suck at endurance events all together, couple that with the fingertip work...

 

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I always eat before bed and usually quite a bit of carbs. Doesn't change a thing. And my bladder is probably already stretched to the max lol.

Yes, and training effects the disposition of calories as well. 

 

I think that's a good strength workout. 

 

I never did the planche progressions. Well did some leans and pushups but not regularly.

Can't comment on that.

 

You perhaps should get your prostate examined. It shouldn't be an issue at your age but

can press on the bladder if enlarged. 

I get my kidneys checked via ultrasound regularly and they always check how full the bladder is. I wonder if they could see whatever there were any problems with prostate. Might sound stupid but I'm completely clueless on this topic.

 

And thanks for the replies, future.