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  #1   ^
Old Fri, Apr-04-14, 11:38
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default Pre/Post Workout eating

Hi All!

So I like going to my morning circuit training - 30 minutes on an empty stomach.. and then following with a big glass of Kefir (3.4gm carb of which 3.3gm from sugar, 3.3gm protein - per 100gm) - Good enough?

I want to start doing 20-30 minutes of HIIT in the evenings and wondering if its advisable to eat anything before. (it'll be about 1.5 hours after a low carb, protein dinner)

Big question I have is about Protein shakes - are they worth it if I'm trying to lose fat? I have about 10kg/22lbs to lose.
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  #2   ^
Old Fri, Apr-04-14, 15:04
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

If it is only 1.5 hours after a meal, I would say no. This is partly bias as I am truly jealous of anyone that can eat within 3 hours of training and feel like the world will come back out!

But in all seriousness, I would not bother, your dinner should keep any hunger pang at bay, and giving a load of protein before training can cause stomach cramps. (it may feel like fluid but the gut has other ideas).

As for how good are protein shakes, it comes down to what you mix them with and what amount of protein you are eating any way. I used them as a weight gainer when I was trying to get big strong and manly (sarcasm button not available on Ipad), I would have them with milk, bu the sugar in the milk is high. If made with water, they taste pretty bad, well actually really bad. I do drink them now and agian, but they are forced down not enjoyed. But it is personal tastes!
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  #3   ^
Old Sat, Apr-05-14, 10:20
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

Thank you for your reply Jaywood. I'm on day 5 of induction (Atkins) and really want to make sure i'm getting enough protein so thats why I thought about the protein shakes. You're right though about them not being very nice in water and too many sugars in milk.

Do you take anything post workout?
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  #4   ^
Old Sat, Apr-05-14, 10:45
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

If I am trying to lose weight then no. Nothing post work out.

The golden hour post work out, refers to getting the best anabolic work out you can. So if you are trying to stack muscle for the cross-fit games then you would want food after. If you have nothing but clear fluids and electrolytes, then the body will re-suply the muscle cells from what is available.

I use protein shakes when I don't have time to eat, but because of my level of training I am likely to use my own muscles to feed the body. At the moment with the amount of fat I am carrying thats not a problem :-).

There is one caveat to that advice. If you are the kind of body that is starving post work out, then eat something. And something that is fatty and protein will be great.

I don't think it is possible to be on an induction program and get to little protein unless you are eating butter and lard for your dinner :-) (which I am guessing you are not LOL).
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  #5   ^
Old Sat, Apr-05-14, 12:01
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

For dinner I just had a 3 egg omelette with 3 mushrooms (sauteed) and a spring onion (green onion/scallion?), threw in a lug of cream to fluff it up a bit and a chopped up green chilly (supposed to help boost metabolism).
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  #6   ^
Old Sat, Apr-05-14, 13:53
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

Quote:
Originally Posted by AnneSchall
For dinner I just had a 3 egg omelette with 3 mushrooms (sauteed) and a spring onion (green onion/scallion?), threw in a lug of cream to fluff it up a bit and a chopped up green chilly (supposed to help boost metabolism).


Sounds grand. To be honest on day 5 of my induction it would in no way have filled me up But now it might.

But that amount sounds good. The way we always used to work out protein requirements for training was 1gm per 1lb body weight. Now I would do this off your ideal not current :-). That amount should be split out over 5 times during the day. so for you about 27gm protein per meal would be spot on. 3 eggs (21gm based on a normal 50gm egg) plus a bit of cream would be just about that.
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  #7   ^
Old Sun, Apr-06-14, 05:15
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

Super! Thanks for that info Jaywood! I felt a bit sorry for myself and had a pain au chocolate around 11pm last night. Then I found out just one of them has 22gms of carbs!! blekh. I don't think I can ever look at them the same way again.
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  #8   ^
Old Sun, Apr-06-14, 05:34
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

Quote:
Originally Posted by AnneSchall
Super! Thanks for that info Jaywood! I felt a bit sorry for myself and had a pain au chocolate around 11pm last night. Then I found out just one of them has 22gms of carbs!! blekh. I don't think I can ever look at them the same way again.


I am wheat free so I can look a them as much as I want but I know what consequences are if I eat them (admittedly its pretty rapid weight loss LOL).

Now I shall make the assumption that you were feeling sorry for yourself and fancied eating something sweat?

If that is the case you need to be eating more and preferably more fat, not rabbit food
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  #9   ^
Old Mon, Apr-07-14, 14:46
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

I don't think I really wanted something sweet. The pain au chocolate was there. I used to have one every other week, and two maybe on an, oh-well-nothings-working-might-as-well-indulge day.

I think the other half said something on the lines of - you think i got like this by going on crazy diets? He is 6'4" and whilst not ripped, enough muscles to burn off his indulgences.

Also, his body did not have a baby. But I still let what he said get to me and feel like a loser for having to diet to trim up. Blekh.
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  #10   ^
Old Tue, Apr-08-14, 00:43
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

Some people are lucky, in so far as they will look ok regardless of what they eat. It does not mean healty.

Switching to atkins, then the natural progression of paleo is anything but a fad, the names are but as humans we ate that way for 2.5 million years. The concept of a healthy balance diet is a new thing and fits in with comercial interests rather than health benifits!! (ok rant over).

It is hard to ignore the OH when they make digs and are unserportive, but that is what this place is for :-). Stick with it ( I will also point out that if you OH is a similar age to you phyically he should be in the best condition of his life. The human male physical peak is about 31 years old, women however, unfortunately are about 10 years earlier).

My advice for the pastries is stop buying them, the best thing is not to have them in the house, and if you can raise you youg'un on a wheat and potato free diet (one of my consultants has managed this, but he specialises in diabetes) you will end up with one of the healthyist kids around :-D.

Temtations are a nightmare, especiallly the old ones that made you feel better. Stay strong, and stay with the plan, and you will find new comfort food, even if that is coffee with double cream !
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  #11   ^
Old Wed, Apr-09-14, 14:03
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

haha ~ new comfort food - I can't tell you how much I'm enjoying the tea with double cream every afternoon! It tops up my lunch and picks me enough to get me through my daughters afternoon nap.

I think with the initial loss which I lost (is that a pun there? :P) and went back to original weight, the comment hit me harder than it was meant I'm sure. I know this can work for me, and I'm sticking to it.

I've noticed that intermittent fasting ie; skipping breakfast has helped me get back on track. Not sure what that means. Was I eating too many calories? I am using MyFitnessPal and it doesn't seem that way to me... but it has to mean something. I'm going to get a body analysis done either this week or next to see what is changing - fat, muscle, water etc.

Thanks for the support!

PS: Read your journal. It was comforting to know I'm not the only one who is repeating the same meals nearly every/every other day.
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  #12   ^
Old Fri, Apr-11-14, 04:24
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

dropping calories may be getting you back on track but is not the idea way of making this a way of life; and that is important for this to work over the long term.

The key part to all the low carb diets is to kick into ketosis. This can be done in a fasting way. I wonder if you are not staying in a ketotic state and that is why the fasting is working for you.

It is only a speculation: Two things. How many carbs do you think you are eating? and how much cream?, and do you have those ketone pee strips to test your urine?
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  #13   ^
Old Fri, Apr-11-14, 05:52
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

Ok, so, if MyFitnessPal has it right, and I've entered everything I ate in the right amounts, I have the following stats.

Date Fat Carbs Protein
05/04/14 94 41 61
06/04/14 62 42 105
07/04/14 83 41 84
08/04/14 24 5 45
09/04/14 53 33 77
10/04/14 65 6 53

Doesn't look very consistent :-/

I've done intermittent fasting from night of 7th/8th. And before I started logging on MyFitnessPal so I don't have stats for the first 3-4 days when I started.
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  #14   ^
Old Fri, Apr-11-14, 05:57
AnneSchall AnneSchall is offline
Registered Member
Posts: 61
 
Plan: Atkins
Stats: 156.5/147.7/132 Female 171
BF:35%/32.8%/??
Progress: 36%
Location: Czech Republic
Default

Don't have ketone strips. Not sure we get them here. Going out now to ask at the pharmacy. I thought the same though, that maybe I wasn't low carb enough.
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  #15   ^
Old Fri, Apr-11-14, 09:37
jaywood jaywood is offline
Senior Member
Posts: 513
 
Plan: the FightDoctors plan
Stats: 215/171/165 Male 177 cm
BF:
Progress: 88%
Location: Scotland
Default

Quote:
Originally Posted by AnneSchall
Ok, so, if MyFitnessPal has it right, and I've entered everything I ate in the right amounts, I have the following stats.

Date Fat Carbs Protein
05/04/14 94 41 61
06/04/14 62 42 105
07/04/14 83 41 84
08/04/14 24 5 45
09/04/14 53 33 77
10/04/14 65 6 53

Doesn't look very consistent :-/

I've done intermittent fasting from night of 7th/8th. And before I started logging on MyFitnessPal so I don't have stats for the first 3-4 days when I started.


Ok so on the 5,6,7th you are over on your carbs.
On the 8 10 although your carbs are low your protein is nearly as high as your fat, and on the 9 you ate a lot more protein than fat.

My suggestion (FWIW) is this:

You need to keep the carbs low, as in less than 30. and you need to increase your fat.

The reason for this is: in what is now normal body mode we burn sugar, if you drop the sugars and give protein, the body converts the protein to sugar as an energy source. This may sound ok, but it means that you never use fat as a fuel source and this is the issue. If you remove the carbs, and give the body loads of energy rich fats, it WILL convert to using them. This is what we want :-). When our bodies start using fats as energy, it allows them to use the fat stores in our bodies easily.

SO keep carbs low, my opinion is the lower the better.
Eat more fat.
Your protein levels are probably ok, so don't cut down on them.

For the induction phase of Low Carbing, my feeling is that the important aspect is getting the body into ketosis not loosing any weight. If we try and do everything at once we fail, or like my friend did, nearly crash the car because of a Hypo!
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