Wednesday, February 29, 2012
Re: [fast5] Re: wake up starving in the middle of the night
I've been doing some reading and have found a few other tweaks I want to try:
Carb loading after my crossfit workout. Here's the quick and dirty Primal way to do it, according to Mark Sisson:
"On your heaviest training days (heavy lifting, sprinting, anything that results in glycogen depletion), increase your carbohydrates and limit your fat intake. Yes, limit your fat intake to around 50g (eyeball it – don't demolish that stick of butter today). Don't cut it out altogether, mind you, but emphasize carbs over fat. Fat doesn't have much of a short-term effect on leptin, and, since we want to increase leptin in the short-term without gorging on overall calories, limiting fat and emphasizing carbohydrate is the way to go. Don't do much to your protein intake. Just keep it relatively normal. Limit your refeeds to once, maybe twice a week, and always after really big workouts, but really go for it. Eat a lot of yams, sweet potatoes, fruit, plantains, squash – any Primal source of starchy carb will do the trick (grains and legumes are still problematic, so keep away). Eat more total calories than you'd normally eat and way more carbohydrate calories than you'd normally eat – at least 250 g-300 g worth. Finish your refeed day with a decent chunk of lean protein (chicken breast, cottage cheese)."
Read more: [url=http://www.marksdailyapple.com/carb-refeeding-and-weight-loss/#ixzz1nod7u29Q]Carb Refeeding and Weight Loss | Mark's Daily Apple[/url]
I also want to add these Leangains losing 'stubborn fat' strategies:
[url=http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.html]Intermittent Fasting and Stubborn Body Fat | Intermittent fasting diet for fat loss, muscle gain and health[/url]
drink coffee or take caffeine during fast
bcaa before workout
alphaburn
increase activity during end of fasting state (i bike ride in the mornings, so that's a done deal)
Lastly, I'm thinking of trying a bigger eating window of ten hours per this:
"As we're on the subject, I'll also mention that I've revamped the diet guidelines I use for my female clients. For example, the fasted phase is now 14 hours by default, not 16 hours which is the case for men. This has brought about much greater diet compliance and less negative symptoms among women. The rationale for changing the guidlines makes a lot of sense based on the amount of feedback I've been getting, as well as my research on the topic. It turns out that women has lower plasma glucose concentrations than men after the same time spent fasting. In practical terms, this means that women in general are more likely to get moody and hungry if they go too long without feeding, while men can go longer without experiencing any negative effects, and this is exactly what I've been seeing. Men can do 16 hours quite easily, not so with women; for them, 14 hours is the sweet spot."
Which would mean eating between 10a and 8p. On non-training days, I'm going to start with a bulletproof coffee (butter and MCT oil) and eat again when i'm hungry after that. I may go down to the Fast Five window during maintenance phase if it works better.
On training days, i'll follow this guide:
If i train at 5:30pm -
12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).
If i train at 1pm -
11.45 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.
Would love any comments or suggestions!
__._,_.___
.
__,_._,___
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment