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Carb Help- Cycling, Post workout, while leaning out

Commented on May 07, 2013
Created May 05, 2013 at 5:40 PM

Hey, so I have a quick question, how should one carb cycle while trying to lean out, and how does post-workout nutrition play into this?

I do HIIT cardio(usually plyometrics) 1-2 times a week, and do very high volume body weight/lifting workouts 3x a week, with one day of yoga added in, and one or two rest days.. My workouts range from 50 to 75 minutes most days

FYI, I am 17 and 118 lbs, trying to lean out in my abdominal section, while not losing too much weight(as I'm already underweight, I weigh 118 lbs approximately) so I would say I am looking to essentially "recomp" and I am currently trying to carb cycle, eating 2200 cals 4x a week and 2900 cals 3x a week, one 2900 cal day is high carb, the rest and all of my 2200 cal days are under 150 grams of carbs, usually around 100 actually, and I've been having a carbs+protein post workout shake after workouts(about 20-30g of carbs, 10-15 grams of protein) in the form of dextrose/whey/maltodextrin.

I've read on Robb Wolf's blog that carbs should be restricted post workout until you reach your desired level of leanness, but does that still apply if you are doing high glycotic work?

Do you think this low-carb strategy applies for me? Earlier I tried using a similar workout regimen and just ate low carb all the time, though I continued increasing cals in the form of some carbs but mostly fats 2x a week, and I didn't see any positive body comp. changes..

any help would be appreciated!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 07, 2013
at 01:19 AM

Also, is it a good idea to try fasting for 30 mins or so on my HIIT days, or to have NO carbs post workout on those days, just a meal of protein and some fat to blunt insulin secretion? The reason I'm asking is because of my goals: to recomp, so I essentially eat to build muscle on my 3 resistance days, and eat for leaning out on the rest of the days of the week(including my HIIT cardio and yoga days)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 07, 2013
at 12:37 AM

That was very helpful, but I'm still a little confused... are you saying I don't need carbs post workout? And I don't know what you mean by my body not being able to convert to glucose fast enough..... sorry, I just want to go at this right, and I get confused alot

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1 Answers

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4b97e3bb2ee4a9588783f5d56d687da1

on May 05, 2013
at 05:49 PM

carb restriction relies heavily on intervals between exercise. If you are doing heavy work every day, your body will likely not be able to convert to glucose fast enough to keep up.

Personally, 3 days a week, with rest or light work in between are not enough to drain me even on VLC. How adjusted your body is to conversion/ketosis will dramatically affect how YOU react.

I used to get by with shakes. Now Im a HUGE proponent of "Real Food Only". Shakes are for emergency situations, and its easier to lean out without them, IMHO.

so Ill tell you the super secret to Leaning out AND gaining muscle at the same time.

SLEEP SLEEP SLEEP. NO STRESS, NO STRESS, NO STRESS.

thats it.

Sleep all you can. Even daytime naps. Eliminate as much stress as you can from your life. Let little stuff roll off you, avoid negative people, laugh etc. make sure youre avoiding blue light, computers etc at night, kill all electronics when the sun starts going down, go outside, enjoy the fresh air and watch the sun set. seriously, its amazing. then, go to sleep once youre tired. won't take long after doing that a couple days.

Youll wake up in the morning with more energy, and youll find that you will lean out easier, and have more productive workouts.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 07, 2013
at 12:37 AM

That was very helpful, but I'm still a little confused... are you saying I don't need carbs post workout? And I don't know what you mean by my body not being able to convert to glucose fast enough..... sorry, I just want to go at this right, and I get confused alot

458b7bac46cb9d6110245305ce8fae44

(88)

on May 07, 2013
at 01:19 AM

Also, is it a good idea to try fasting for 30 mins or so on my HIIT days, or to have NO carbs post workout on those days, just a meal of protein and some fat to blunt insulin secretion? The reason I'm asking is because of my goals: to recomp, so I essentially eat to build muscle on my 3 resistance days, and eat for leaning out on the rest of the days of the week(including my HIIT cardio and yoga days)

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