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.
asked byPat_13 (1398)
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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 :)
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-
and watch this! :)
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.
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.