Stefano Olla Posted May 23, 2015 Share Posted May 23, 2015 Hello everybody! I'm sorry for my long post but I tried to concentrate all the unnecessary background-infos at the end of the post I spent last 2 weeks reading almost every post on this section regarding carbs, slizzardman aka Joshua, and all the super-experts here on this forum. I want to thank you all because your knowledge is amazing and I feel blessed to have the chance to get all this informations from you! And I still have a lot more to read for sure I'll go straight to the point so that you can read my question and if you want more infos on my background you can just continue reading, or skip it After dealing with a bad bad cronic gastritis (still working on it) and after reading all your posts I recently switched from a high-fats kinda-low-carbs (just sweet potatoes and vegetables, no rice, no quinoa, no nothing; basically a Paleo diet with goat cheese and kefir) to a higher-carbs lower-fats diet, and for last 10 days I've been getting around 40% carbs, 40% proteins, 20% fats and I also started to follow Joshua's recommendations on pre-intra-post workout shakes. Lots of quinoa for big loads, very little avocado and some coconut oil for fats. Proteins intake stable around 140gr mininum through Garden of Life Raw Proteins shakes, red meats, turkey and dairy products like greek yogurt and goat cheese. I definitely feel better during my Foundation One workouts, a lot more physical and mental energy then I used to have, and recovery feels great too, but I'm not sure if it's working on rest days and during my work-hours. My job is physically intense, and in last two days I started to feel sleepy after 1.5-2 hours from my last meal. This is kinda new for me because after loosing all that pounds that I talk about later in my background, my body became able to work fasted even for 10 hours without loosing too much mental clarity. Now something is changing Was I fat-adapted? Am I still fat-adapted? My question is: could it make sense to follow a high-carb low-fat diets only around workout hours and than switch back to a fat-adapting style of diet on rest days, or basically 4-5 meals after the workout?My Foundation sessions are usually around noon, 3 days split Foundation One + 2 days Handstand One. 2 hours each session (I do a lot of foam rolling during warm ups). -- MY BACKGROUND --I come from 2 years of Crossfit and a lot of changes in my diet: first gluten-free, than also removed dairy products and went Paleo, then tried Veganism for 3 months but it was mentally too hard for me and I went back to Paleo-ish low-lactose diet (only kefir, greek yogurt and goat cheese). I'm 177cm, 5'8. During my first year my bodyweight went down from 86kg (around 190lb) to 69kg (152lbs). I was working out fasted, trying to eat more fats than carb to keep insulin spikes low and even if I was still carrying some belly fat with me I was super happy of the results I got. Due to an injury on my left knee I had to stop for 8 months and it took more than a year to come back to some kind of stable and productive workout, also Crossfit style, until I found out Foundation One and Handstand One and fell in love with them Now I'm 162lbs, bodyfat around 20%. I'm on week 8, deload week, almost every element is on PE1, some of them on PE2 but I'm pretty much a beginner, and my job is physically intense (I stand up, brisk walk, run and sometimes lift heavy stuff for 6 hours 5 days a week).On week 6 I really crushed and started to feel super-overtrained. I was doing a 4days split with no energy, no concentration, and basically I wasn't looking forward to my next session anymore.I switched to a 3 days split which kinda gave me some sort of improvement in my recovery but still was feeling very tired.Cron-o-meter says that my diet was something like 14% carbs, 30% proteins and 56% fats. My daily requirement should stay around 2200 kcals, and since I was trying to stay on an undefined deficit (I didn't know about the 400-500 kcal deficit at that time) that usually meant something like 130gr of Proteins, 82 grams of Carbs and 109-110 gr of Fats. Good fats, like avocado, coconut oil, nuts of everykind, red meat, but still a lot of fats. As said, for last 10 days I've been getting around 40% carbs, 40% proteins, 20% fats. Bodyfat looks pretty much stable, I will start getting precise measurements soon.As an example: today I ate 151gr of Proteins, 291gr of carbs and 60 grams of fats (still too much, I was supposed to get 38gr ). Total 2257kcal consumed and around 2500kcals burned (foundation, handstand and work activities). -- All right, sorry again for my long post. Hope to get some advice from all the Nutrition Gurus here on the forum Thank you in advance!Stefano Link to comment Share on other sites More sharing options...
Tom Bol Posted May 24, 2015 Share Posted May 24, 2015 (edited) Stefano I have a similar situation to you with the chornic gastritis, although I can't eat a lot of meat and can't do protein powders or a lot of dairy because I will feel sick. I too am looking to understand how to plan my daily meals around workouts etc. and lose weight at the same time. Since to date I have just been fasting and it basically causes my muscles to wither. Joshua's posts are amazing but just so much to get one's head around, I understand nutrition around workouts now but not during the rest of the day! Edited May 24, 2015 by Aspirant Link to comment Share on other sites More sharing options...
Jesse Frigo Posted May 24, 2015 Share Posted May 24, 2015 My question is: could it make sense to follow a high-carb low-fat diets only around workout hours and than switch back to a fat-adapting style of diet on rest days, or basically 4-5 meals after the workout?What you are describing sounds like a form of carb-cycling. High-carb for workout days, low carb for recovery days. There are lots of people that do this and/or recommend it. It takes advantage of things like glucose depletion and insulin spikes to recover better and not be low-carb all the time, while still having the benefits of being low-carb when you don't need all the extra. Try it for a month or two and see how it goes. Link to comment Share on other sites More sharing options...
Stefano Olla Posted May 25, 2015 Author Share Posted May 25, 2015 Thanks for your answer! Yes I just figured out that carb cycling was similar to what I was thinking… I just learned what carb cycling is I'm pretty happy with this kind of diet now (I mean Joshua's recommendations), but I'm noticing I'm often having some kind of energy crash after a hours or so after my meals. My last foundation session was on friday and today I brought at work some quinoa and cottage cheese to have for dinner (a total of 81gr carbs, 49gr proteins and 13gr of fats) that I split in two meals, first half at 5pm and second half at 8pm. I felt great until around 6pm, 1 hour after the first half, when I got a sudden energy crash and I started yawning for like half a hour, even if I was walking non-stop... To me, it sounded like I'm eating more carbs than I need, even if I'm staying around 200grams a day. Maybe I need so many carbs just on workout days, to refill my tank after each session, and that's it… Link to comment Share on other sites More sharing options...
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