4

votes

Manual Labor, Paleo, and Body Recomposition.

Answered on August 19, 2014
Created May 15, 2013 at 12:39 AM

So I just started working on an oyster boat for the summer. It's 13 hour days 6 days a week and some intense labor. Most of the time is sorting oysters, but 3x a day we shovel them all in, which equates to about 45 minutes of hard, fast, work each load. I consider myself to be in great shape, and the first day knocked me on my ass. Harder than any WOD. I am currently trying to drop from about 12% bf to about 8%bf while maintaining muscle mass. My plan to cope with this so far has been: large quantities of fatty meat and eggs during the day, starchy carbs with lean meat at night. I've hit 300+g of protein each day (I weigh 180) so far, and about 220g of fat and 150g of carbs. My general idea was to try and burn some fat during the day, with large amounts of protein to maintain muscle mass, and do my lifting at night after work, with carbs after (a bit CBL esque). I was just wondering if anybody else on here has a similar job. I am curious how you have reconciled the physical demands of the job with your fitness goals. Any thoughts and critiques are welcome too.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on June 06, 2013
at 11:46 PM

I've been working 12+ hours a day so I just saw this. Something which jumps out at me: "vegetable-derived protein may lower testosterone while animal derived protein increases testosterone." I've lowered my protein to around 200+ grams per day and upped my carbs to between 200-300 and I've felt much better, especially during the shoveling. I'm treating it like a crossfit workout and fueling appropriately, and it seems to be working.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on June 06, 2013
at 11:42 PM

Yeah no. I was in and out of ketosis for 6 months. I've bumped my carbs up to 300g per day and I've lost a significant amount of fat. Ketosis is great if you aren't very active or you aren't doing much glycoclytic work, but I'm fairly sure I would spontaneously combust from oxidative stress if I tried to do this job in ketosis. There's more at play in fat loss than just insulin. Bodybuilders have been getting below 10% bodyfat on high carb diets for decades, juiced and natural. Thanks for the input though.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 06, 2013
at 11:15 PM

WUT...25 grams of carbs a day should be sufficient?? I don't think so.

8ce8b8fd33944e67dfd6277e7b671815

(327)

on May 18, 2013
at 04:35 AM

http://www.livestrong.com/article/324768-high-protein-diet-effects-on-testosterone-levels/ it's a penn state study, just has to do with the ratios not that high protein is bad. I think the difference was that even though say some hunter gatherer groups ate a majority of protein, there are actually a lot of carbs on the whole animal. But we don't eat like that anymore so just keep your ratios good :)

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 18, 2013
at 12:16 AM

I'm not disputing anything you said, but can you send a link concerning high protein intake and lower testosterone? I've never heard that before and I'm curoius

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 17, 2013
at 02:28 AM

1 more- http://breakingmuscle.com/nutrition/calorie-and-carb-cycling-breaking-through-your-diet-plateau

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 17, 2013
at 02:25 AM

send over a few shucked ones this way :) ..hope your becoming a bit more adapted and acclimated to your killer schedule..good luck- definitely check those links out! and carb up when you need to ! peace out 4 now

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 17, 2013
at 02:11 AM

I think I've been stable at my ideal base for about 18 months, I'm trying to get below purely for vanity reasons. I've made the executive decision not to count anything for a while, because this job is ridiculous. I'm just focusing on getting huge quantities of good meat, and doing some carb cycling depending on activity. Thanks for the links, I will check them out when I have a minute, but it's just about my bedtime lol. 13 hours of work leaves time for nothing else.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 15, 2013
at 01:00 AM

+1 dude, that's such an awesome job.

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4 Answers

1
8ce8b8fd33944e67dfd6277e7b671815

(327)

on May 17, 2013
at 04:27 AM

You might want to switch around those ratios, your going to be peeing out all of that protein or putting tons of stress on your liver. eat 1gram per lb of lean body mass so thats like 170 grams of protein, you can up it if you want but just don't go passed your fat and carb intake with protein. It's been medically proven to lower testosterone and put stress on your body, which means more cortisol and less muscle building :)

8ce8b8fd33944e67dfd6277e7b671815

(327)

on May 18, 2013
at 04:35 AM

http://www.livestrong.com/article/324768-high-protein-diet-effects-on-testosterone-levels/ it's a penn state study, just has to do with the ratios not that high protein is bad. I think the difference was that even though say some hunter gatherer groups ate a majority of protein, there are actually a lot of carbs on the whole animal. But we don't eat like that anymore so just keep your ratios good :)

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 18, 2013
at 12:16 AM

I'm not disputing anything you said, but can you send a link concerning high protein intake and lower testosterone? I've never heard that before and I'm curoius

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on June 06, 2013
at 11:46 PM

I've been working 12+ hours a day so I just saw this. Something which jumps out at me: "vegetable-derived protein may lower testosterone while animal derived protein increases testosterone." I've lowered my protein to around 200+ grams per day and upped my carbs to between 200-300 and I've felt much better, especially during the shoveling. I'm treating it like a crossfit workout and fueling appropriately, and it seems to be working.

1
89fa2da4805b0b4e54b77a5a20a2e206

on May 16, 2013
at 10:56 PM

Most important thing for you right now is NOT to undereat (with your extra caloric output due to phyical labour).. rather than focusing on those last couple fat %.. now might be a good time to focus on getting stronger and getting some good gains with a really "clean" kinda bulk. Something like -eating maintenance on days you dont train and maybe 20 % above on days you do train. Make sure to adjust for your extra physical activity.

peruse through some of this for more specific details

wealth of info-

http://natemiyaki.com/articles-2/

http://anthonymychal.com/2012/02/solutions-for-the-skinny-fat-ectomorph-part-iv-nutrition-intermittent-fasting-carb-cycling-and-hormones/

and watch this! :)

http://www.youtube.com/watch?v=z4CaLHPUci4&list=UU2pfIl5Sh8FxIk7SABUBjMA&index=3

maintain your solid base (you may already be there)- physiological ideal minimum body fat % necessary for maintaining strength, performance, and primed partitioning for muscle growth.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 17, 2013
at 02:11 AM

I think I've been stable at my ideal base for about 18 months, I'm trying to get below purely for vanity reasons. I've made the executive decision not to count anything for a while, because this job is ridiculous. I'm just focusing on getting huge quantities of good meat, and doing some carb cycling depending on activity. Thanks for the links, I will check them out when I have a minute, but it's just about my bedtime lol. 13 hours of work leaves time for nothing else.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 17, 2013
at 02:28 AM

1 more- http://breakingmuscle.com/nutrition/calorie-and-carb-cycling-breaking-through-your-diet-plateau

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 17, 2013
at 02:25 AM

send over a few shucked ones this way :) ..hope your becoming a bit more adapted and acclimated to your killer schedule..good luck- definitely check those links out! and carb up when you need to ! peace out 4 now

0
3e83e511e401770207ffbb0d31b8ffb4

on June 06, 2013
at 09:54 PM

If you really want to get below 10% body fat, you'll need to cut way back on the carbohydrate. Carbohydrate is the primary trigger of insulin, especially in men, and the insulin stimulates the cells, including fat cells, to take up nutrients.

You'll want a small amount of carbohydrate right after your lifting to prevent muscle being cannibalized for blood sugar. However, 25g per day of carbs - 100 kcal - should be sufficient.

Be prepared for a week of "low carb flu" as your body adapts to ketosis.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on June 06, 2013
at 11:42 PM

Yeah no. I was in and out of ketosis for 6 months. I've bumped my carbs up to 300g per day and I've lost a significant amount of fat. Ketosis is great if you aren't very active or you aren't doing much glycoclytic work, but I'm fairly sure I would spontaneously combust from oxidative stress if I tried to do this job in ketosis. There's more at play in fat loss than just insulin. Bodybuilders have been getting below 10% bodyfat on high carb diets for decades, juiced and natural. Thanks for the input though.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 06, 2013
at 11:15 PM

WUT...25 grams of carbs a day should be sufficient?? I don't think so.

0
8ce8b8fd33944e67dfd6277e7b671815

(327)

on May 17, 2013
at 04:28 AM

woops double post

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