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Post by jdubya on Feb 2, 2016 9:27:03 GMT -7
Wondering what others' experiences are with any of these diet protocols. Over the last several years there have been many similar plans created by a myriad of trainers/gurus. The basic idea being no/low carbs all day and on non training days, various amounts and qualities of carbs post workout. Carb and/or calorie cycling.
I've been experimenting with this kind of eating for health, weight loss, and bouldering performance for about four years. I don't climb all that hard compared to most of the beasts here; v6 max. But I believe that I still have a lot of potential at 34 years old. I tend to push training too hard while trying to cut weight, get hurt, get depressed, get fat, rinse and repeat. Fluctuate between 160 and 190, between 8% and 20% bf. More muscle, dropping muscle, etc.
Anybody have success or failure with these types of eating
plans? What tweaks or details helped you with compliance or performance?
Currently I'm following a slightly modified bouldering plan for training (closer to Climb Strong's intermediate plan). Diet wise, higher carbs and calories after hard training days (about 3000 cal, 170 grams protein, 70 fat, 300 carb), and no carbs other than green veg on rehab, active recovery and p.t. days (2000 cal, 170 p, 100 f, 60 c). Losing about a pound a week and still making performance progress.
My goal is to climb v7 consistently this next season, but need to cut from my current 185 lbs and 15% fat first. Question is whether to focus on dead weight and maintain strength /power, or try to follow the plan, improve at everything and cut weight simultaneously but more slowly?
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Post by MarkAnderson on Feb 2, 2016 10:55:18 GMT -7
Check out this thread: rockprodigytraining.proboards.com/thread/495/weight-loss-plateauI've used a somewhat similar approach in the past. What I've done is sometimes referred to as "carb refeeding." If you google "carb nite" you will find a highly obnoxious info-mercial-style website that explains the concept. Essentially it sounds like what you are doing is re-feeding at higher frequency (every training day instead of every 5-7 days). My guess is, your approach works more slowly, but sucks less (since you eat carbs more frequently). If you want quicker results and can tolerate more misery, switch to re-feeding every-other training day and see if that helps. |
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Post by jdubya on Feb 2, 2016 11:03:48 GMT -7
Thanks. I thought I remembered that thread somewhere. Yeah. I've done weekly refeeds before but my energy sucked toward the end of the week. And I'd always over do it durin the refeed. I basically binge like an emotional teenager. It def sheds weight like a mofo though (if you don't have a propensity for over eating like I do - FYI - I've beaten several man v food challenges that the host was unable to complete).
Trying to figure out a plan that is more sustainable and that I can transition into maintenance more easily.
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Post by jetjackson on Feb 2, 2016 11:26:00 GMT -7
Check out the Askscooby website on Carb Cycling, as this is also called, he even has a calculator for a 4 day cycle, 3 low carb, one high. scoobysworkshop.com/advanced-fat-loss-carb-cycling/ Scooby is great, he gives out No BS advice, and doesn't make money by selling supplements etc. - no 8 minute abs BS. |
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Post by jdubya on Feb 2, 2016 17:55:45 GMT -7
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Post by jetjackson on Feb 3, 2016 15:45:19 GMT -7
Interesting article from Dave - I have his book and am a big fan of his approach to rehab on injuries.
I've always thought that Scooby was pretty anti low fat diet from my discussions with him on his now deleted forum. scoobysworkshop.com/bodybuilding-nutrition-made-simple/ - noted on his site there that 10% fat diets have gone out of favour, and his calculator auto-sets to 20% fat. Not really an indication there in Dave's article as to what they consider a 'low-fat diet', is that 10,20, or 30% of caloric intake as fat?
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Post by jdubya on Feb 4, 2016 7:30:48 GMT -7
All good points. I guess I still think of 20% as pretty low compared to a lot of the stuff I've been reading lately that pushes 40-60% fat. That is a lot of fat - but seems to work for more and more folks trying it. Again though, that would be on low-carb / recovery days, with the training days being much less.
I'm just trying to find something sustainable that will help with energy for my late-ish night workouts, while cutting some unwanted weight. It was much easier when I could workout early mornings with a boost of caffeine. But light sleeping kids and puppy + a long commute and early work, have all but made that impossible.
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Post by jetjackson on Feb 4, 2016 8:48:54 GMT -7
All good points. I guess I still think of 20% as pretty low compared to a lot of the stuff I've been reading lately that pushes 40-60% fat. That is a lot of fat - but seems to work for more and more folks trying it. Again though, that would be on low-carb / recovery days, with the training days being much less. Do you have any links? My wife quit sugar about 6 months ago, for about 2 months, she replaced a lot of sugar carbs with fat - cheese, dairy etc. etc. She lost around 12 pounds. |
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Post by jdubya on Feb 4, 2016 9:33:38 GMT -7
Awesome for her! I've dropped upwards of 30 lbs with a high fat approach, but I've still had trouble maintaining as low as I'd like. climbing's amazing motivation but dreary winters, lack of time and money for trips, shitty local gym, and mediocre local bouldering makes long term sustained psyche tough. I have no lack of excuses though! In no particular order, some of the folks I've followed or whose work I've tried to incorporate into my self experiments: athlete.iorobbwolf.comwww.marksdailyapple.com/#axzz3zDY4WG47www.bulletproofexec.comwww.biolayne.comgarytaubes.comwww.bengreenfieldfitness.comAnd on the Dave Macleod stuff- check out his interview on Training Beta Podcast I'm December. He's basically experimenting with full on Keto diet. Successfully from the sounds of it. |
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