Just a straightforward question. My goal is hormonal signaling and fat loss, in an otherwise meat and fat only Leangains diet.
I eat two meals, one at 12pm post workout, another at 7pm. Both are equal portions of carb. No carb rest days.
Also, would it be better to eat the whole days worth of carbs in the immediately post workout meal, when non insulin dependent tGLUT translocation makes muscular glucose uptake preferential over fat cell uptake, or split it between two meals as I've been doing?
EDIT: Anyway, to each his own and I'm not trying to argue about ketosis vs strategic carb usage; I want the opinions of those that agree and have USED carb loads to lean out significantly about HOW MANY GRAMS of carb:bodyweight they use and if that is taken all immediately post workout or over the course of the day PWO.
asked byanimaleater (2417)
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on December 02, 2012
at 04:12 AM
Have you ever thought of not measuring your post-workout carbs? Just eat the amount of carbs that helps you feel good. It will take some trial and error, but I've had good results reducing bodyfat doing this. No need to measure anything.
on February 09, 2013
at 11:36 PM
From my own experience, I don't eat a set amount of carbs at any particular time of the day. I eat between 50 and 100 grams per day, and I have experienced better fat loss and much better muscle growth eating this way than when I ate VLC (less than 50g per day).
I usually eat 2 big meals and 2 smaller meals (one of which is the post workout meal) per day. This post workout meal usually consists of protein along with carbs. On average, this meal has between 25 and 30g carbs. I spread the carbs pretty evenly throughout the day, always mixed with protein. Some find that eating carbs, particularly from fructose, at the first meal causes fatigue a few hours later and throughout the day. The only fruit I eat are bananas because I get a terrible sugar crash from fruit. I also get my carbs from chestnuts and sweet potatoes.
I don't calculate carbs per pound of body weight, but I will let you know that I am 5'1" female between 115 and 125 pounds. I don't eat the carbs all in one meal. I just make sure that I hit my usual amount total throughout the day. This works for me. I would suggest experimenting, since everyone is a little different in this respect.
on November 17, 2012
at 10:25 PM
I like that that guy had to say about it. It should go according to your volume of training. He says low volume old dudes with a bit higer body fat are looking a 1 gram of carb per lb of body weight. High volume can go up to 2.5 grams per pound.
As far as timing, you for sure want some immediately post workout I think. The carb backloading guys seem to think that you have a few hours of GLUT 4 opportunity, so you can probably continue to eat some carbs later on as well. Enjoy them!
on November 17, 2012
at 01:08 PM
I was always under the impression that we need to replace depleted glycogen stores post workout, if we don't consume any carbs our bodies cannibalize muscle?? also is it not beneficial to ingest carbs to create an insulin response to shuttle nutrients into muscles??...i could be wrong on this but its just the impression i got from what i've read.