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Carbs for a 5x5 stronglifts?

Answered on August 19, 2014
Created February 01, 2012 at 1:49 PM

Hi guys, Just wondered what peoples thoughts are on doing carbs post workout after a 5x5 strength session.

I do strength and 3x hit training a week which I normally get a bannana or some potato down me after to replenish glycogen.

I'm 5'9" 95kg and 24% body fat and currently on 30-60 grams of carbs a day if not doing hiit.

Want the best chance of burning fat without losing muscle, I'm also drinking a double espresso before every workout at 6-7pm. Is this too much in my poor fat body??

Whats your opinions on doing IF if your my bodyfat, I heard Art De Vany say once it was a bad idea but I dont know why .

Cheers in advance guys!!

95ef9c154b9b24a3f41a44ec0275fd33

on February 02, 2012
at 10:18 AM

Avoided caffenine after 1pm yesterday, slept like a baby and no dreams. May have to have as a weekend treat then! I had a bit of Greek yogurt with honey and banana as a post nutrition last night as a I did 85kg 5x5 squats and 72.5kg bench press and rows. Think I'm going to calorie cycle and eat more on strength days and less on cardio days. Just want to gain lean mass and strength without adding fat. Want to look Lean and jacked for the summer baby! (like all of us)

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on February 01, 2012
at 08:08 PM

Only beginners and genetic freaks can gain muscle and lose fat. The rest of really have to prioritze one over the other. At your BF% and priorities, I would dial in on your diet more. If are not seeing a loss you might have to bite the bullet and log what you are eating. I am still believer that calories matter, so you need to make sure you body has a caloric deficit. This is where daily IF can you help you do this naturally without having to log. Your carb amount seems fine so I would not worry about that, unless you start having fatigue issues.

95ef9c154b9b24a3f41a44ec0275fd33

on February 01, 2012
at 04:30 PM

Strong lifts are going well, with the progressive overload I don't feel burnt out and can train more days, feeling stronger, just haven't noticed any fat loss. I have about 100grams of carbs as a post sprint dinner but on strength days I keep the day at about 50. Don't know weather to start 1 hr walks in the week and keep sprint sessions to once a week so I'm not stressing my body to much. I've been doing the strong lifts for 4 weeks, before that was more of a split hypertrophy routine.

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2 Answers

2
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on February 01, 2012
at 03:32 PM

Doing IF, might make it easier for you to create a caloric deficit (less time to eat). For some people it might stress there bodies too much. So you would have to play around it with it, and see how you react.

I would up the carbs, maybe to 150 on workout days. Try to get most of those in your postworkout meal. Make sure you eat enough protein to help maintain muscle (1gram/lb of weight). Same as the IF, you will need to experiment a bit with the numbers and tweak based on your performance and recovery.

Coffee/caffeine is another gray area, I have a cup of coffee pre workout to help give me a small boost of energy, seems to help me.

How are your stronglift sessions going? Are you making progress, do you feel weak, how long have you been on it? Have you lost any weight so far?

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on February 01, 2012
at 08:08 PM

Only beginners and genetic freaks can gain muscle and lose fat. The rest of really have to prioritze one over the other. At your BF% and priorities, I would dial in on your diet more. If are not seeing a loss you might have to bite the bullet and log what you are eating. I am still believer that calories matter, so you need to make sure you body has a caloric deficit. This is where daily IF can you help you do this naturally without having to log. Your carb amount seems fine so I would not worry about that, unless you start having fatigue issues.

95ef9c154b9b24a3f41a44ec0275fd33

on February 01, 2012
at 04:30 PM

Strong lifts are going well, with the progressive overload I don't feel burnt out and can train more days, feeling stronger, just haven't noticed any fat loss. I have about 100grams of carbs as a post sprint dinner but on strength days I keep the day at about 50. Don't know weather to start 1 hr walks in the week and keep sprint sessions to once a week so I'm not stressing my body to much. I've been doing the strong lifts for 4 weeks, before that was more of a split hypertrophy routine.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 01, 2012
at 06:41 PM

I'm a caffeine fiend myself. But I'd be leery about doing a double expresso at 7pm for a workout. How's your sleep?

How long have you been doing this? How are you measuring your performance? Usually in re. carbs, if you aren't getting enough after a session, you can't do the same weight or a progression in the next session.

95ef9c154b9b24a3f41a44ec0275fd33

on February 02, 2012
at 10:18 AM

Avoided caffenine after 1pm yesterday, slept like a baby and no dreams. May have to have as a weekend treat then! I had a bit of Greek yogurt with honey and banana as a post nutrition last night as a I did 85kg 5x5 squats and 72.5kg bench press and rows. Think I'm going to calorie cycle and eat more on strength days and less on cardio days. Just want to gain lean mass and strength without adding fat. Want to look Lean and jacked for the summer baby! (like all of us)

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