[quote]bino wrote:
Disc Hoss wrote:
conorh wrote:
I know I far exceed the 30 grams the good doctor reccomends, and I think it hit me hard on this first weekend carb up. I didn’t respond to it very well, ate too much trash and ballooned up over night. I’ll definitely be doing one of two things:
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cutting out my veggies and dropping closer to 30 grams a day of carbs M-F
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Dropping the weekend carb ups or at least keeping them to one day a weekend with no trash food. The temptation is so great…
I’m leaning towards number two right now.
Another question. How is the best way to use the carb ups? Do you train while doing them? Or do you wait until after and realize some advantage on Monday?
I’ve been doing short conditioning hikes witha 50 pound pack, and I’m considering wether or not to do them during the carb up. Thoughts?
Lean toward doing both, bro. You MUST get the carbos down to that mark to really benefit. Otherwise you’re in dietary purgatory and you’ll never achieve your goal. Keep the carb load clean for 75-80% and then add some deserts for the reaminder. Keep it to a max of 36 hours. I do Friday at noon to Saturday night. Makes the weekend free and easy and then on Sunday’s I’m usually home to grill or cook more so this is a low carb day. Friday and Saturday nights work well for me for pizza & euchre or going out to eat. Also takes away the need to cook much so you have more free time.
BINO:
Get the Anabolic Solution by Di Pasquale. It’s the revamped version of the AD. But I still prefer the original for bodybuilding. Down and dirty and to the point without any fluff or supplement advertisements.
best of luck to all,
DH
Disc Hoss, you know your stuff, and you seem quite adamant about sticking to <30 grams carb, so I’m wondering why that is. What is the huge difference between 100g v. 30g per day? T-Dawg 2 uses 100g and seems to be good for a lot of people. Is just a matter of degree of success, ie, the results will be markedly better, or that the weekend load up won’t work, or…
Just ordered Anabolic Solution. I’ll do what I can to get close in the mean time.
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Hey Bino,
The biggest drawbacks to the higher carb content is that it will easily take you 3-5 days to become glycogen depleted to an appreciable level. During this time you are still burining carbs with some fat, but you are still a sugar burner. Not good. You can do alright with multiple hits of carbs for PW’s but only if that is the ONLY time you get any significant carbs. You CANNOT do a load with nickel and dime approach to carbs.
In order to force your body to preferentially burn fatty acids (FA) a certain time frame and carb limit must be adhered to. On the AD, you are riding the carbs from your load on mon, tues, and wed. You are fat burning, but you are siphoning out the carbs too. On thurs and fri, your tank is now low enough to be humming on fats big time. Then, due to this depletion, the carb load can be intense and effective.
Due to the depleted state, your body will selectively shuttle carbs to the liver and muscles and in fact the muscle will be artifically “over stuffed” which triggers anabolic process that cannot otherwise be attained easily. Dr. Di Pasquale has done studies showing that once someone’s metabolism has fully adapted to the AD, they will still burn FAT!! during at least the first 24 hours of the load. This is cool and cannot be attained if you are always in metabolic purgatory by trying to serve two masters via pushing the carbs too high.
I am on a friendly basis with Dr. Di Pasquale and have conversed with him over a few years. Let me give you an answer he gave me once and then I think he may have put it on his site.
DD: BTW recent studies have shown that in fat adapted people, carb loading leads to glycogen supercompensation
DD:The usual rationale to taking in carbs after training is twofold. One to increase insulin levels so that it leads to an increase in the transport and incorporation into muscle and other cells - the overall result is an increase in protein synthesis that occurs in concert with hyperaminoacidemia. The second reason is to rapidly replenish muscle glycogen. These are commendable reasons to take in a load of dietary carbs after training. However this is mostly for the benefit of those who are carb adapted and is not as useful for those who are fat adapted, as in those who are on my macronutrient phase shift diets.
One of the reasons is that when you’re fat adapted insulin doesn’t do exactly the same things as when you’re carb adapted. For example insulin has less of an effect on lipogenesis and on decreasing lipolysis when you’re fat adapted than if you’re carb dependant. Also the presence of fat combined with protein and carbs does not decrease the insulin response or the absorption of amino acids and protein as it does with those who are carb adapted. As such a post training meal has different effects on insulin response and levels when you’re fat adapted. The problem with taking in a lot of carbs post training is that while it increases insulin, something that amino acids and protein can do quite well, it also decreases GH and IGF-I expression.
On the other hand using protein and amino acids to increase insulin also increases GH and IGF-I levels and provides a much more anabolic effect overall while at the same time preserving lipid oxidation post exercise. Also the use of amino acids and fat, with a minimum of carbs post workout, in someone who is fat adapted, besides leading to an increase in insulin (without as much of an adverse effect on fat metabolism - at least for our purposes) and not affecting the absorption of protein and amino acids from the GI tract, it also dramatically increases intramuscular triacylglycerol levels, which is the fat that is first used up with exercise, before blood levels of FFA.
At the same time there is also some increase in glycogen levels, both hepatic and muscular, first of all through the small amounts of carbs that are part of the MRP LoCarb, and more importantly through the gluconeogenic process. promoting mobilization of fat and simultaneously maintaining lean body mass, specifically muscle mass TCA cycle anapleurosis - changes in PDH activation and as such the production of acetyl-coA preventing catabolism of endogenous protein during exercise while maintaining high endogenous utilization of lipid is to provide a dietary source of amino acids.
I depend on the weekend carb up to supply high levels of insulin and a glycogen supercompensation. Basically you can eat what you want but you can’t overdo it because at some point you are going to go past the supercompensation of glycogen (both muscular and hepatic) and intramuscular triaglycerols and start laying down fat and almost halting lipolysis. Fat adaptation will only take you so far and if you overdo it you will increase your body fat. Low resting glycogen per se does not impair the increase in TCAI during moderate exercise. The whole world has been on the carb merrygoround so long that it?s hard to even pause the massive inertia its gained.
Most people feel that carbs before training, during training and after training is the answer to all our exercise woes. For over three decades I?ve been saying the exact opposite. Mainly that the use of carbs anywhere near exercise is counter productive. In the stead of carbs I?ve substituted amino acids and proteins because they can do what carbs do while at the same time maximizing body composition, increasing muscle mass and decreasing body fat. A pointed example of this is my Exersol - the exercise solution. There?s nary a carb to be seen in these formulas. Resolve, the preexercise primer uses a number of ingredients to form a complex synergistically acting formula that shuttles individual amino acids.
Enjoy,
DH