1

votes

How many grams of glycogen are burned per 100kg deadlift you reckon?

Answered on August 19, 2014
Created January 25, 2013 at 6:25 AM

Just wanna carb reload spent fuel only. Weights don't actually use that much as far as I can tell.

I'm 6'1 152lbs 10% BF presently.

I'm figuring 1.5g carbs per lbs lean body mass.

Medium avatar

(2417)

on January 25, 2013
at 11:21 PM

He is truly a great resource. He and Berkan.

Medium avatar

(2417)

on January 25, 2013
at 11:21 PM

So do I need those carb ups? Is it giving me a muscle building, fat burning, leptin resetting hormonal boost? Or is my body burning fat, resisting going back to lean percentages, and screaming at me to fatten up?

Medium avatar

(2417)

on January 25, 2013
at 11:20 PM

I never got lean without carbs, high or low fat/cal/protein regardless. Carbs lean, or fatten, depending on usage. I'm trying to find the former. After a week of above restriction, yesterday was deadlift day (wed weighted dips and KB snatches, mon hard core double 25kg KB clean and presses). It was STRONG. No energy or strength problems. Had my 200g carbs (taters) in the evening @7pm. Was HUNGRY, but not weak, not sore, not slow, not depleted. I caved and had more taters than would fit in my belly, then about a quart of ice cream. Visions of CBL danced in my head.

Medium avatar

(2417)

on January 25, 2013
at 11:15 PM

1RM is 115kg. That said, I've been calorie restricting again after two months of weight gain (62 to 69kg, more than half muscle) to cut up. Lifts have NOT suffered. Energy and strength is there. I do leangains btw. I've been low fat, high protein, and zero carbs except 200g carbs in sweet potato at night on workout days 3x/week only. That's 1.5g/kg LBM. Honestly, I didn't feel glycogen depleted, but I did feel hungry. And I did feel my soreness and recovery were affected. That may be more a factor of low cal than low carb. Like to know which it is. Hence my question.

Medium avatar

(2417)

on January 25, 2013
at 11:10 PM

Damn fine answer. Firstly, while I'm pretty strong with bodyweight training as a rock climber, deads are my winter training because I'm so weak at them. 100kg at 62-69kg bodyweight are HARD for me. I do ladders of 1rep, 2,3,4,5, rest short between rungs, rest long and do another ladder, total 30 reps, and I'm spent. 100x5 is hard for me. I'm a thin dude.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 25, 2013
at 04:51 PM

@Stephen, then you know it's good :). @JayJay, thanks for the link. When I did my ketosis experiment, and did anaerobic exercises, My muscles just never felt like they got back to full strength. I tried adding a small potato on days I worked out, and it felt good (not great), my ketones dropped, but only by about .5 mM. I tried adding 2 citrus fruits, and I felt no difference, plus my ketones dropped significantly (1.5 - 2 mM).

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 25, 2013
at 04:11 PM

^and actually could be a bit high. I believe I saw the big fiasco at the PHD site here http://perfecthealthdiet.com/category/diets/ray-peat-diet/ . Some of the data presented did indeed indicate that fructose would preferably refill liver glycogen at a faster rate than glucose, and that glucose would somewhat be preferential for muscle glycogen. I would assume partitioning post workout to refill muscle glycogen within a window more so than other things.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 25, 2013
at 04:05 PM

Good answer...I would put the 100kg deadlift in context of how many reps your doing to indicate which metabolic pathway is burning the most, but in any sense I would find it difficult to believe you are burning more than 30 grams of glucose during a 15 minute run of deadlifts. I've seen some data, and its surely individual, but if you think about it thats a good nuff guess.

3b031bce7c181c10452ee202e2b54dc6

(803)

on January 25, 2013
at 03:52 PM

especially since his books are so damn short! not only that, most content in the books is on the website already. I only gleaned a little bit more structure on how to do his advice other than actual information.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 25, 2013
at 03:52 PM

This is a really good answer, very similar to what I would've said.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 25, 2013
at 02:06 PM

+1 great question. was planning to ask this myself.

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2 Answers

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 25, 2013
at 01:23 PM

Technically speaking, muscles can store about 15 g/kg (note this is muscle not lean mass)

Additionally your liver can produce up to 200g glucose/day via GNG (assuming sufficient fat/protein/etc). 200g is a maximal estimate, in reality not everyone is going to be that efficient.

So there's the algebra, and you can do the math yourself. However there are confounding variables that are very individualized that you would have to consider. These make it virtually impossible for anyone to give you a straight answer.

Such as:

  1. Muscles are never totally depleted, so you would never go from 15g to 0
  2. Not all glucose you eat will go directly to replenishing glycogen stores*
  3. Glucose and Fructose fill glycogen stores at different rates (This is something I have seen as an assertion, but have been unable to track down an actual study to explain)
  4. Strength will play a part. A 100kg deadlift could be a lot for you, and it could be a warm up for someone else
  5. Plus several other secondary effects

'* Note, this is one of the reasons I think I have had trouble maintaining my exercise load (little as it may be) while in ketosis, Carbs become fuel for the brain and not for restoring glycogen. But this is just my working hypotehsis.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 25, 2013
at 03:52 PM

This is a really good answer, very similar to what I would've said.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 25, 2013
at 04:05 PM

Good answer...I would put the 100kg deadlift in context of how many reps your doing to indicate which metabolic pathway is burning the most, but in any sense I would find it difficult to believe you are burning more than 30 grams of glucose during a 15 minute run of deadlifts. I've seen some data, and its surely individual, but if you think about it thats a good nuff guess.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 25, 2013
at 04:11 PM

^and actually could be a bit high. I believe I saw the big fiasco at the PHD site here http://perfecthealthdiet.com/category/diets/ray-peat-diet/ . Some of the data presented did indeed indicate that fructose would preferably refill liver glycogen at a faster rate than glucose, and that glucose would somewhat be preferential for muscle glycogen. I would assume partitioning post workout to refill muscle glycogen within a window more so than other things.

Medium avatar

(2417)

on January 25, 2013
at 11:21 PM

So do I need those carb ups? Is it giving me a muscle building, fat burning, leptin resetting hormonal boost? Or is my body burning fat, resisting going back to lean percentages, and screaming at me to fatten up?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 25, 2013
at 04:51 PM

@Stephen, then you know it's good :). @JayJay, thanks for the link. When I did my ketosis experiment, and did anaerobic exercises, My muscles just never felt like they got back to full strength. I tried adding a small potato on days I worked out, and it felt good (not great), my ketones dropped, but only by about .5 mM. I tried adding 2 citrus fruits, and I felt no difference, plus my ketones dropped significantly (1.5 - 2 mM).

Medium avatar

(2417)

on January 25, 2013
at 11:10 PM

Damn fine answer. Firstly, while I'm pretty strong with bodyweight training as a rock climber, deads are my winter training because I'm so weak at them. 100kg at 62-69kg bodyweight are HARD for me. I do ladders of 1rep, 2,3,4,5, rest short between rungs, rest long and do another ladder, total 30 reps, and I'm spent. 100x5 is hard for me. I'm a thin dude.

Medium avatar

(2417)

on January 25, 2013
at 11:20 PM

I never got lean without carbs, high or low fat/cal/protein regardless. Carbs lean, or fatten, depending on usage. I'm trying to find the former. After a week of above restriction, yesterday was deadlift day (wed weighted dips and KB snatches, mon hard core double 25kg KB clean and presses). It was STRONG. No energy or strength problems. Had my 200g carbs (taters) in the evening @7pm. Was HUNGRY, but not weak, not sore, not slow, not depleted. I caved and had more taters than would fit in my belly, then about a quart of ice cream. Visions of CBL danced in my head.

Medium avatar

(2417)

on January 25, 2013
at 11:15 PM

1RM is 115kg. That said, I've been calorie restricting again after two months of weight gain (62 to 69kg, more than half muscle) to cut up. Lifts have NOT suffered. Energy and strength is there. I do leangains btw. I've been low fat, high protein, and zero carbs except 200g carbs in sweet potato at night on workout days 3x/week only. That's 1.5g/kg LBM. Honestly, I didn't feel glycogen depleted, but I did feel hungry. And I did feel my soreness and recovery were affected. That may be more a factor of low cal than low carb. Like to know which it is. Hence my question.

0
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on January 25, 2013
at 03:11 PM

It's a shame Llye Mcdonald charges so much for his books.

http://www.sherdog.net/forums/f15/glycogen-repletion-advice-1100501/

He should look at those Steam game sales where the companies have greater profits selling at 2 dollars than at 60 dollars.

Medium avatar

(2417)

on January 25, 2013
at 11:21 PM

He is truly a great resource. He and Berkan.

3b031bce7c181c10452ee202e2b54dc6

(803)

on January 25, 2013
at 03:52 PM

especially since his books are so damn short! not only that, most content in the books is on the website already. I only gleaned a little bit more structure on how to do his advice other than actual information.

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