Erik, in another thread you speak of fat loading after a carb load. Can you explain why this is beneficial, what percent of your daily intake should be from fats, how many cals you should be taking in, and what type of fats one should be consuming? Thank you.
JJ, I “fat load” after a carb load for a couple of reasons. By designing the carb up to start and finish a day earlier, the competitor can drink more water during the carb up (better carbup since you need 3-4g of water to store 1g of carbs as glycogen) this would normally end thursday night, with the friday being a low carb and high fat day. as you might know already, when you drop the carbs out of your diet, you immediately drop water so there is a natual diuretic effect from going low carb. in this instance the fat simply serves as a caloric ballast to make sure you arent undereating. along the same lines, the protein intake isnt too crazy either (probably .8-1.0g/lb. carbs are from green sources (ie broccoli) just to maintain blood glucose levels and not force your syttem to draw on reserves. unlike carbs which draw 3-4g of water, fat can draw an indiscriminate amount. (so to speak)and REALLY fill you out. It works out to approximately 60% or so from fat on that last day from beef, flax, and almonds mainly. lastly calories are usually at maintenance or 10% below. Hope this helps.
JJ, I “fat load” after a carb load for a couple of reasons. By designing the carb up to start and finish a day earlier, the competitor can drink more water during the carb up (better carbup since you need 3-4g of water to store 1g of carbs as glycogen) this would normally end thursday night, with the friday being a low carb and high fat day. as you might know already, when you drop the carbs out of your diet, you immediately drop water so there is a natual diuretic effect from going low carb. in this instance the fat simply serves as a caloric ballast to make sure you arent undereating. along the same lines, the protein intake isnt too crazy either (probably .8-1.0g/lb. carbs are from green sources (ie broccoli) just to maintain blood glucose levels and not force your syttem to draw on reserves. unlike carbs which draw 3-4g of water, fat can draw an indiscriminate amount. (so to speak)and REALLY fill you out. It works out to approximately 60% or so from fat on that last day from beef, flax, and almonds mainly. lastly calories are usually at maintenance or 10% below. Hope this helps.
Thanks Eric, excellent explanation! I guess this reason, along with lowered insulin levels, is why people reccommend a TKD to be done with a high fat/mod protein intake at all meals except for the one where you will be ingesting some carbs. I suppose this would be along the lines of the T-Dawg diet. I always wondered why a diet that incorporated timed daily carb intake favored a high fat/mod protein rather than a high protein/low fat approach for the rest of the meals, but your explanation along with insulin regulation helps me to understand the reasoning better. I believe in TC’s/Chris Shugart’s explanation of the T-dawg diet they also oppose a high pro/low fat approach the rest of the day as the excess protein can be converted to glucose thus sort of defeating the whole purpose. Thanks again for the response it is greatly appreciated.