Hey everyone, so I just tried taking some of the advice I've received, and after my workout on the rings this morning, had this for breakfast-
1 cup fresh strawberries/raspberries, 6 oz ground white meat turkey with spices, 250 grams sweet potato cooked in coconut oil and spices(hash) 1 pastured egg fried in the sweet potato residue, wilted spinach, a bit of home-made ketchup, and sauerkraut.
This was after having a small shake containing beef protein, canned pumpkin, and coconut water within 15 mins of finishing the workout- Breakfast came 1.5 hrs later.
I was afraid I would see symptoms of carb-intolerance, especially with my minor gut bacteria problem, but I didn't at all! - no headaches, tiredness, dizziness, nothing. Also, I was feeling really flat for the past 3 days of eating low carb(around 80 grams a day) and now I don't at all....
What I'm saying is that my fear of not being able to tolerate carbs seems to have been wrong, and now what I want to know is ---- whether it's appropriate to start having a carb refeed like this 3x a week, or whether I should do 3 days lower carb, and one day higher like this. Also, if I were to eat what I usually eat, and go back to focusing on fats/greens/misc veggies, my total daily carbs come out to around 160 grams, is this adequate for a "re-feed?
The reason I'm asking is because if I am going to start eating more carbs like this, doesn't it make the most sense to on the days I eat carbs, prioritize them, keep fats lower(sort of similar to the leangains approach, especially IF I do this 3x a week) and shoot for a higher number, say 250 g or so total just to hit my daily calorie needs? I guess what I REALLY am saying is that to eat the amount people are suggesting, even to hit around 2500 kcals, I have to keep my fats still relatively high even if my carbs are higher. Also, I've never really eaten over 200 g of carbs per day, and given my small size, isn't it probably accurate to assume I don't need to go over 200g of carbs on a given re-feed day, especially if I'm getting them mostly from dense sources like sweet potato?
If I DON'T need to go over 200 g a day for a re-feed day, is it still okay to have fairly high levels of fat in my diet, just for the sake of calories? Any thoughts on this would be great!
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asked byJdoane (88)
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on September 04, 2013
at 03:35 PM
I think you basically answered your own questions when you remarked on how much better you feel with the carbs:
whether it's appropriate to start having a carb refeed like this 3x a week, or whether I should do 3 days lower carb, and one day higher like this
What makes you feel better? Do that!
I think you should figure out what kind of re-reed makes you feel and perform the best, instead of worrying about what's "okay" by someone else's standards. You've already found out by experience that there's no reason to be all carbophobic, so try it out and see!
If I DON'T need to go over 200 g a day for a re-feed day, is it still okay to have fairly high levels of fat in my diet, just for the sake of calories?
...you'd pretty much have to, I think. 200g carbs = 800 calories. If you're eating 2500 calories, and only 25% or so is from protein, you still have quite a lot of calorie space left to fill, and there's only one macronutrient left...
on September 05, 2013
at 03:30 AM
Given your goal of gaining muscle and weight, do not reduce your fat intake during your carb refeeds. If you are only eating 80g on low carb days, then it will take more than 200g on refeed days. My recommendation would be to eat in a way that you are getting between 150-250g per day everyday, and try to maintain a calorie surplus. If you are pushing yourself hard during your workouts and giving yourself adequate rest, then your body will try to utilize the excess calories for muscle building, not fat storage.