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Post Workout carbs, recovery and lean body composition

Answered on August 19, 2014
Created May 07, 2013 at 3:40 PM

I go to a 5:30am to 6:30am boot camp 2-4 days a week... I fast before and have been waiting an hour or so to eat my normal daily breakfast (3 scrambled eggs in pastured organic butter and 2 pieces of bacon). On a hard day my muscles can be sore for 3-4 days and I am not sure if this is normal? My trainer has been recommending sweet potatoes post workout but I am doing paleo/bootcamp to drop body fat % and get build lean muscle. So far it has been working well its just that I am pretty damn tired mid afternoon and my body isnt healing im assuming as fast as it should be.

Currently I am taking in not many carbs as i've been VLC since I started everything about 3 months maybe a little more. I am a 26 year old guy 6ft and im right around 158-160. I do not get in anymore than 25 carbs a day on average... my largest carb intake comes from my daily avocado. What should I do? any and all opinions and much appreciated thank you.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 21, 2013
at 03:05 PM

I don't know which is better, but I just do both fruit and starch...fruit in my shake then sweet potatoes for my meal. I have the majority of my carbs post workout but not all. I just don't like to restrict myself like that. I want a sweet potato with dinner too, damnit

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 05:50 PM

Which do you think is better after a workout? Fruit or starch? Also, do you generally have all of your carbs in the post workout period, or spread them out throughout the day?

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 07, 2013
at 11:16 PM

I hear you. I'm sitting at about 12% bf and the lower abs are taking forever to come in. However, I have noticed that my progress has dramatically accelerated since I added carbs back into my daily diet, mainly pre and post workout. I was doing a cyclical ketogenic diet for months. Saw some good strength and muscle gains but body fat stayed pretty much constant. My comment still applies. Start lifting heavy and add some more carbs in. By putting on muscle you will add definition. Insanity and other fluff like that is going to do nothing for you. It will help someone go from 30 to 20 %bf. LIFT

Af679502f1e31c0c59c79bd08f324b35

(559)

on May 07, 2013
at 10:04 PM

ultimately I have some lower belly fat that will not budge, I have definition in my upper abs but lower not at all. This is why I have cut almost all carbs

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 05:16 PM

I agree with pat, you should definitely be strength training paint94979.

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5 Answers

2
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 07, 2013
at 04:02 PM

At 6 feet and 160 pounds, I think you need to readjust your goals. If I were you I would drop the boot camp to 1 or 2 days a week, and buy a copy of Jim Wendler's 5/3/1. Get on a strength based resistance training program, start eating some more carbs, and try to put on some lean muscle. To drop bodyfat and build lean muscle at the same time, you are definitely going to want to do some heavy lifting, and limit the cardio. I personally went from 5'8" 220 with a 225 bench to 5'8" 180 with a 260 bench, so it is definitely possible. Lift heavy, sprint occasionally, walk a lot, and keep your carbs to just pre and post (or just post) training.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 07, 2013
at 05:16 PM

I agree with pat, you should definitely be strength training paint94979.

Af679502f1e31c0c59c79bd08f324b35

(559)

on May 07, 2013
at 10:04 PM

ultimately I have some lower belly fat that will not budge, I have definition in my upper abs but lower not at all. This is why I have cut almost all carbs

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 07, 2013
at 11:16 PM

I hear you. I'm sitting at about 12% bf and the lower abs are taking forever to come in. However, I have noticed that my progress has dramatically accelerated since I added carbs back into my daily diet, mainly pre and post workout. I was doing a cyclical ketogenic diet for months. Saw some good strength and muscle gains but body fat stayed pretty much constant. My comment still applies. Start lifting heavy and add some more carbs in. By putting on muscle you will add definition. Insanity and other fluff like that is going to do nothing for you. It will help someone go from 30 to 20 %bf. LIFT

1
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on May 07, 2013
at 03:54 PM

Sounds to me like you're working out pretty hard to be on that much of a lc diet!

You don't need to avoid carbs that much to get results, especially if you're working out hard on a regular basis. Sounds like your body is trying to tell you it's missing something. You should try adding in 100g+ worth of healthy carbs a day (more veggies, tubers, a piece of lower sugar fruit) and see how you feel. If it works and you have more energy then you have your answer -- you need more carbs. It really varies from person to person.

If after a couple weeks you still feel like crap/tired/exhaused then you can explore other options. Maybe you're overtraining. Maybe you're deficient in something -- try tracking your foods with something like cronometer. Keep experimenting until you find what works for you.

n=1 if I work out hard and keep my carbs that low I'm totally spent and want to crawl into a hole and sleep by 3pm.

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 07, 2013
at 03:51 PM

Simplest answer...eat carbs. Don't be afraid of them...your body needs them especially with a lot of high intensity exercise.

Eat fruit and sweet potatoes. I love sweet potatoes after a workout and YES they will make you less sore AND help you perform better next time.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 05:50 PM

Which do you think is better after a workout? Fruit or starch? Also, do you generally have all of your carbs in the post workout period, or spread them out throughout the day?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 21, 2013
at 03:05 PM

I don't know which is better, but I just do both fruit and starch...fruit in my shake then sweet potatoes for my meal. I have the majority of my carbs post workout but not all. I just don't like to restrict myself like that. I want a sweet potato with dinner too, damnit

0
74786bbe8254844304a33943290c4d6d

on May 08, 2013
at 02:37 AM

EAT STARCH FOR HEAVEN'S SAKE!

0
Af679502f1e31c0c59c79bd08f324b35

on May 07, 2013
at 04:12 PM

Oh and to add I work construction so I'm on my feet for 8 to 10 hours a day so my body doesn't really get much rest ha... What should I bump up my carb intake too? Start at 50? 100? Thanks a lot for the replies

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