2

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Individual specifc question about weight lifting and PWO carbs

Answered on August 19, 2014
Created June 17, 2011 at 1:10 AM

OK maybe I just need to go into great detail about what I am looking for. Before I say this I know this makes me shallow but I really dont care. When I started paleo is was strictly for the aesthetic benefits of less body fat and the thought being with such a high protein intake that there would be an eventual increase in muscle (which has happened). I neither had or have any health issues or digestive problems so this really just is to achieve an optimal look and the health benefits are anscillary. I have read Cordain's book and now Wolf's as well. But as it relates to training it they seem more focused on endurance sports rather than a sculpted well muscled body (think the guy from the soloflex commercial) After reading several of the posts here I think i am going backwards in terms of what I thought I understood so here is the question

If I am looking to lose body fat, gain lean muscule and just enjoy the benefits of a longer life in a good physical condition do I:

Fast before working out? Followed by some starch and protein right after lifting to restore glycogen? ANd is this for only after lifting sessions? What about cardio only days Then follow a more paleo diet the rest of the day?

I like to go to the gym everyday. I like the discipline of it and I dont lift everyday, i lift every other with just some low intensity cardio on my off days (non lifting days). Low intensity cardio consists of 3.6 mph walking on the treadmill at a minimum of 9% incline to as high as 15 % for anywhere from 1 to 4 miles.

Is this the formula for what I am looking for? And does the cardio actually negatively impact my ability to heal from the lifting days?

Thanks and sorry for the long post but I keep trying to piece this together and I am just not making all the connections for the optimal diet for what I am looking to achieve via a healthy method.

Db4ad76f6f307a6f577e175710049172

(2297)

on June 18, 2011
at 12:41 AM

Ben, I was referring to the fact that if he wants to gain overall mass, then he should focus on big compound movements, not ones that target only one muscle (like bicep curls and tricep extensions). The big compound movements will help him gain mass the fastest, and also give him overall strength. Just training single muscles and never training them together just isn't very effective in producing overall strength.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 01:43 AM

Okok, I am more on the low volume higher weight side of things to but that does NOT mean that those "bicep curls and tri extensions" won't help build muscle. They absolutely will. In fact, higher volume lower weight will absolutely increase the size of the muscle and the strength. The strength will not granted increase AS MUCH as higher weight will bring about but a larger muscle can perform more work than a smaller muscle, all other things being equal. I'm not a pumper dude but that doesn't mean that what they do doesn't work; it absolutely does.

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3 Answers

1
77188106a9c27a22ad47d0ef7318de7a

(922)

on July 25, 2011
at 04:02 PM

What is the logic behind eating your meal PWO and working out fasted? The theory of: Oh I survived this huge stressful event on an empty stomach and destroyed myself, now time to recover with PWO nutrition. This logic doesn't add up with me. You want to be the strongest you can be and purposely not fueling yourself with aminos is definitely going to hurt you in the long run. Your body holds these aminos "essential" and it will do whatever it takes to get them when your body is in desperate need of repair. What does this equate to? Breaking down the aminos from your muscles to repair the muscles that are taking the strain. So you're doing an upper body lifting day on an empty stomach, your body will take the aminos from your legs and vice versa. Without aminos flowing through you, your body has no chance at forming "NEW" muscle cells. Not to mention your heart is a muscle as well, hmmm think your body knows the diffference between heart and leg muscle aminos? NO. The theory of working out fasted is flawed in that why wait until PWO to recover? WHY NOT RECOVER WHILE TRAINING? Hmmm I'm gonna bump my insulin and pound aminos PWO, so why not get ahead of the curve and consume your PWO meal INTRA workout. I have been practicing carb back-loading (or carb intra-loading) as well as intermittent fasting in the morning with great results. I however, bump my insulin during my workout and have plenty of aminos flowing from the meal a couple hours earlier. I get huge when I'm lifting, NOT AFTER. I have tons of energy as I'm pounding carbs while I lift and then i carry this over right into the PWO period. Because lifting is the first time I introduce insulin for the day, my body doesn't use the carbs towards fat cells. But rather, directly to my muscle cells that demand the energy. The theory of making your lifting catastrophic and then repairing after makes little sense to me. You're going to get the same hormonal shifts no matter when you ingest your workout meal, so why not do it when you need the energy? Not after? Just my two cents...

1
Db4ad76f6f307a6f577e175710049172

on June 17, 2011
at 01:38 AM

For me, your questions pretty much outlined what I would suggest you do. Work out fasted, or at least on an empty stomach, and then follow up with a solid PWO meal, including some carbs for restoring muscle glycogen.

Another thing you should consider, is if you're doing the right lifts. If you want to add some lean mass, then you should really focus on doing deadlifts, squats,bench press (I like dumb bell) and the like. Bicep curls and triceps extensions won't get you the muscled look you want. Lifting 2x your body weight will. Check out StrongLifts for some ideas in that department.

In regards to going to the gym every day, it's not really necessary. Recovery time would probably be more important that your low intensity cardio, so instead of that, stay home and take a nap. I go 4 times a week, and that plenty of gym time to get the important lifts in.

Db4ad76f6f307a6f577e175710049172

(2297)

on June 18, 2011
at 12:41 AM

Ben, I was referring to the fact that if he wants to gain overall mass, then he should focus on big compound movements, not ones that target only one muscle (like bicep curls and tricep extensions). The big compound movements will help him gain mass the fastest, and also give him overall strength. Just training single muscles and never training them together just isn't very effective in producing overall strength.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 17, 2011
at 01:43 AM

Okok, I am more on the low volume higher weight side of things to but that does NOT mean that those "bicep curls and tri extensions" won't help build muscle. They absolutely will. In fact, higher volume lower weight will absolutely increase the size of the muscle and the strength. The strength will not granted increase AS MUCH as higher weight will bring about but a larger muscle can perform more work than a smaller muscle, all other things being equal. I'm not a pumper dude but that doesn't mean that what they do doesn't work; it absolutely does.

-1
0494c5b46906f77d7b22a7878370353c

on June 17, 2011
at 02:09 AM

Nutrient timing will e key in building muscle and keeping body fat low. You have to learn best times and nutrient amounts to get results. It takes 3-5 weeks to be able to view viable results. Suggest looking at www.leangains.com. I use the 3 big lifts spread out. Deadlift on Monday, bench wensday, squat Friday or sat. This allows for optimal recovery and you can go heavy to get the hormones needed to grow muscle. Paleo cuts body fat because it controls hormones that contribute to fat storage but gaining a greater understanding of how to control them will give you huge insight on how to prime your body to build lean muscle.

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