So here's the situation. I have 5 weeks until some very important interviews and testing for a military special force role. Currently weighing around 215lbs (97kg) and estimated bodyfat on about 21%. I have been low carb paleo over the last 6-8 weeks and have lost a solid 2-3 kilo of fat with my lifts still progressing. I train twice a day, incorporating a few metcons, strength work and specific military type endurance/calisthenics. Fast forward a few weeks and my performance has been terrible. Im progressing and feel adequately fed for the strength work but suffer with the longer metcons and endurance. So im looking for advice, obviously attempting to find a middle ground where the fat (not necessarily weight) comes off and the performance is adequate. Should I follow zone ratio's with a slightly lower calories and let the exercise deficit take care of the weight loss? Or should I maintain the low carb paleo with surgical placement of carbs (in the forms of yams) around the especially taxing sessions. Any suggestions would be great as there is a plethora of information out there and Im sure there is athlete's on here who have similar situations with making weight etc.
asked byAussiebloke (659)
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on January 07, 2012
at 03:20 PM
"Surgical placement of carbs" will probably help. If you don't go overboard, you'll be back in ketosis very quickly.
I assume you are going to get a bandwagon full of suggestions that you simply up carbs in general, but I think that would be counter-productive for you.
Pre vs. post is a matter of great debate, from what I gather. Pre would be a TKD (targeted ketogenic diet), which is something I have done in the past successfully.
If I were going to try this now, though, I would try the back-loading approach: you work out in the afternoon to hit the sweet spot of when your fat is maximally resistant to sugar. Your muscles would also be resistant at that time, but the exercise changes that. The theory is that your muscles can then take up sugar for growth and glycogen, with a minimal impact on fat growth. So you eat carbs post workout. I haven't tried it, though.
This article has a good set of links.
on January 07, 2012
at 04:23 PM
Here is $500.00 worth of advice for free. This will cause you to lose aprox 50% of your bodyfat, or aprox 25lbs of fat or 5lbs of fat a week on average over 5 weeks and increase your strength.
Here is a list of things you will NOT do for the next 5 weeks: not one calorie from a liquid, no protein shakes, no soda, no juice, no gatoraide, nothing. No nuts, no ice cream, and no alcohol. No NO2, no pre workout stimulants, no diet pills, no fatburners, no simple sugars, no HFCS, no take out, no Chinese, no fast food, no msg, not one gram of hydrogenated anything or trans fat. Not one. No dairy (milk/cheese/yogurt/cottage cheese/sour cream/etc), no peanuts, no legumes. Drink water.
Starting on day 4, you WILL DO the following. Prior to every single time you consume food you will do 20 air squats (google), 5 pushups, and if you can, 5 pullups, if you can't do pullups, jump up and lower yourself x5. Each time you are done eating, you will walk for the next 40 minutes and then do 20 airsquats, 5 pushups and 5 pullups.
Week 1 Day 1-2 NO WORKING OUT AT ALL. Eat carbs and protein 3x a day for a total of 100 grams of protein and 400-500 grams of carbs each day.(1lb of leanest beef available for protein and sweet potato or white rice) <-- measure it out. Drink water.
Day 3 NO WORKING OUT 1.5lbs of lean beef and two large sweet potatoes.
Day 4-7 You will get up in the morning, drink 1 liter of water, put a 20lb pack on and start walking. Walk as fast as possible but do not run, for 1.5 hours. Then you go to the gym. You will dead lift. If you do not know how, find out right now. Day 4 135lbsx5, reset between each lift. Day 5, 145 x5, Day 6 155 x5, Day 7 165 x5.
Meals: Starting on day 4, you will only eat between 12PM and 8PM and not one calorie outside of this. You will consume 150 grams of protein from beef/chicken/fish and whatever fat comes with those, AND you will consume exactly 100 grams of carbs from starch (rice or sweet potato, preferably sweet potato). Eat all the green leaf salad/veggies you want without any dressing. It does not matter if you like it, just do it. You will eat like this until the program is completed except where noted below.
Week 2 - do 5 pushups before and after you use the bathroom each and every single time here on out.
Day 8. No gym. No Pack. 2 hour walk in the morning.
Day 9-13 Up the pack to 30lbs, increase the time to 2.0 hours. The gym, the dead lift, 175x5, day 10 185x5, day 11 195x5, day 12 205x5, day 13 215x5.
Day 14 No gym. No Pack. 2.5 hour walk in the morning.
Day 15 No gym. No Pack 2.5 hour walk in the morning.
Day 16-20 Up the pack to 40lbs, increase time to 3.0 hours. The gym, the dead lift, keep increasing the weight 10lbs per workout. Once you can not lift the weight at all, go down 10% and lift that weight for 3 sessions, after 3 successful session increase the weight 10 lbs and do that weight for 3 sessions.
Day 21 No gym. No pack. 3.0 hour walk in the morning.
Day 22 No gym. No pack. 3.0 hour walk in the morning.
Day 23-27 Up the pack to 50lbs, increase time to 3.5 hours. Do the dead lifts. Eat as instructed above.
Day 28 no gym. no pack. 4.0 hour walk in the morning
Day 29 no gym. no pack. 4.0 hour walk in the morning.
Day 30,31,32 - Up pack to 60lbs. Increase time to 4 hours. Do the dead lifts. Eat as instructed above.
Day 33,34,35. NO GYM. NO PACK. NO Walking. Eat like day 1-3.
The pushup. You are not going to failure, obviously. When they are too easy elevate your legs. You must read grease the groove by Pavel (google) and practice this at every pushup event. Same for pullups.
The air squats, pushups and pullups before and after eating are to bring your GLUT4 receptors to the cell surface so they take in nutrients that you consume.
This is a ton of walking, it might suck, you might not like it, it doesn't matter, just do it.
At the end of these 5 weeks you will have lost the maximum amount of fat and increased your strength maximally also.
Take a multivitamin 1x per day with a meal. Add extra Vit C, and Vit D. I recommend 1-3 grams Vit C and 5,000iu vit D/day. Take liquid B complex each day.
Drink water, suck it up, drive on, HOOOAAHHH!!
WHEN you get sore. DO NOT take NSAID's. DO NOT take ibuprofen or tylenol. Do not take that stuff one time while doing this. Have someone massage the sore muscles OR do it yourself.
You will sleep a minimum of 8 hours per night. Do not get out of bed until you have slept 8 hrs min.
You can adjust the feeding times to your sleep. Go to sleep after your last meal. Adjust all of this time wise if necessary to get up before the sun and complete the ruck marches.
on January 07, 2012
at 12:27 PM
The obvious question is whether the high-load training is actually making you any stronger. Do you need to both improve performance and lose weight for the testing? Obviously only focusing on one of these would help.
In any event, the advice would be to target yams before and after the more endurance based stuff. There's no point doing the exercise if you're struggling, so if you're living low-carb the rest of the time you'll want to pre-load a couple of hours before exercise with a couple of those yams - Paleo Diet for Athletes says 200-300 calories per hour available between meal and workout, plus some protein. If the workout's over a couple of hours then some glucose drink to help keep things going, otherwise stick to water during. Afterwards, getting in carbs and protein in the following 2 hours will do best for recovery to get you going again as soon as possible. How much you need to actually resupply is based on how long you have to the next workout and how tapped out you are. Outside of that, you'd stick to your standard diet.
In your situation I'd be tempted to say really aim to get most of your food after the workouts and fast otherwise, but it's not something to experiment with right now. Just look at balancing your intake overall, and if you're not hungry after feasting PWO then there's no need to eat until you are, or until you are going for another big push. The shorter strength sessions may actually benefit from being done fasted - it makes you use fuel more efficiently which may give a better result in the tests when fully tanked up. It's hard to guarantee the best path over such a short period of time, it depends a lot on your previous experience and what you can implement most successfully.