I'm 16 and weight lift 3x a week. So far I'm making gains every week so I can't really decide whether or not going low carb will affect them. My reason to go low-carb is because I think I have SIBO and would like to just cut back since it reduces my symptoms.
Does anyone have any research/studies that show that carbs aren't that necessary in order to continue progressing in weightlifting? I will probably be getting around 50g a day from veggies with the rest of my diet being loads of meat and fat at a caloric surplus.
Quick question: Is Lard an ok source of fat for someone who struggles with acne? It seems like a cheap source of calories at 100g for 900 but I'm not sure if it'll affect me negatively if I add it into my diet.
asked byConfused_Kid (608)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 10, 2012
at 09:21 PM
Jeff Volek was a state champion powerlifter on a low-carb diet, and he's done a lot of research in that area. Do an author search on PubMed.
Also, "The Art and Science of Low-Carb Performance" by Volek and Steve Phinney is well woth $6 (Kindle version) at Amazon.
on August 11, 2012
at 02:27 PM
If you're doing heavy, low rep strength work then I see less of a need for carbs versus doing crossfit-style metcons, or even CF football heavy metcons. Basically you'll want enough carbs to refill your muscle glycogen after a workout. Metcons burn through glycogen much faster than heavy, low rep lifting. This really is going to have to come down to what your goals are. If you have SIBO and health is the most imporant thing for you, then you may want to run lower carb than if getting jacked is your goal.
I am pretty strong and big and I do it all with a super clean diet. Though, since I'm on the wrong side of 30, it's much harder for me. You'll have a much easier time. I do about 4,000-5,000 calories a day approximately 50% fat, 30% protein, and 20% carbs (though I don't weigh or measure my food, that's just what it ends up coming out to). So if I can eat that much and I'm not a growing teenager, that's probably a lower bound for what you need. Just pay attention to your body, if you're feeling tired and not recovering, go with more food; otherwise cut a little and see how you feel. It's all a big personal experiment, only you know how you feel and how you're progressing to your goals (but you need to know what your goals are).
For strength work it's pretty easy. Just keep a log of your lifts and how you feel each day. Then see what kind of food makes you feel best while you keep getting stronger.
on August 10, 2012
at 08:32 PM
Carbs are very helpful for replenishing glycogen stores post workout. That said, the human body is amazing and you don't need them to progress in muscle development (it's just a little less effective). Requisite evidence for both sides of the debate. As for acne, you will have a flare up if/when you fluctuate your hormone levels (which dietary changes will do). But so will puberty and bodybuilding (because you will flux your HGH and testosterone levels).
Coconut oil may be a (slightly) better option as you glide into ketosis, and grassfed lard is better than store bought (most of the off-the-shelf lards are still hydrogenated). That said lard is easy to render at home and butchers will damn near give you the fat for free (just find a grass fed source).
Hope that helps.
on August 11, 2012
at 02:07 PM
First, what exactly are your goals? Trying to make recommendations about carb levels without knowing what you are doing and why is just simply guessing, or more likely trying to sell you on our own experiences.
Second, you are 16. Other than not eating at all there is very little you could do to really screw things up.
Third, no matter what research you find, unless the study was done on you it's only a guide. If you want to try low carb to treat you SIBO then go for it. Again, what effect this will have on your body/training will depend on your goals/workout and many other factors. Keep a detailed log of your performance and results, be honest when assessing yourself, and decide on your own if the ends justify the means.
on August 10, 2012
at 10:45 PM
I know this will be contrary to most advice. So flame me if you want to but how many men giving advice have a 2XBW squat/DL or women have a 1.5X squat/DL? These are the starting levels of 'strong'.
If gaining lean mass and strength is your goal, then follow strength training advice. Mark Rippitoe is considered a leading strength trainer (Google him). He says to forget eating clean and think Big Mac when it comes to novice level lifters looking to put on lean mass and gain strength. Not 3000 calories per day but more like 4000-5000 calories per day. He is not the only one in the strength training community who shares this opinion. That doesn't mean eat total garbage. His personal recommendation is to drink as much whole milk as possible (the infamous GOMAD which stands for a Gallon Of Milk A Day).
You are going through a 'magic' time right now. You are in puberty and will gain lean mass at a rate that you will never be able to match again (unless anabolic steroids). So take advantage. Your primary concern should be eating enough. Gain your lean mass and strength, it is harder to do and takes more time. Cutting later will be easier once you have added a significant amount of lean mass.
on August 11, 2012
at 02:35 AM
I went from 18% bodyfat to 11% bodyfat a year ago.. Went from 172LBS to 158LBS. Using atkins the first 4 weeks then paleo, low carb, high fat and protein. I consumed 2 protein shakes a day, stuffed my face with bacon bits, cheese, meat, and vegetables. I also worked out 6 days a week. I'm 25 now.
With that being said here's my suggestion.
Even though you're a teenager, it doesn't mean you should eat McDonalds and drink soda everyday. Be efficient! Eat a lot of vegetables and fruits on cardio days, eat salad greens, drop the soda, drink water, and take Kre-Alkalyn 1500(it's creatine pills that don't give you the bloat and you don't have to cycle.) Also drink protein shakes 1 in the morning and 1 after you workout. MY formula for food was 25% protein, 60% fat, 15% carbs. You drop to 10% carbs if you really want to amp up the cutting.
For working out do pyramid sets, i.e sets of 10, 8, 6 and the most weight you can do for each set. Also try to change your workouts every week, by that i mean if you do free weights one week, do machines. If you did all bench for chest, next week do dips, close grip pull-ups, pullovers, and butterflies. The key thing is you want your muscles not to get used the motion, so they're always sore every week. No pain, no gain.
You also gotta understand the muscles you're working out so you're not overtaxing yourself when you do a different workout. I.e if you're working out chest and triceps Monday don't do upper-body Tuesday, do quads and abs.
If you want more ideas visit http://www.simplyshredded.com/ . They got interviews with fitness models and give awesome advice on getting stronger and shredded. Also visit the bodybuilding forums. They talk about all the theories and regimes to getting the type of results you want.
Experimenting is the most important thing of all. People will tell you to do all kinds of crazy stuff but the only way you'll know whats best for you is to try it out. See what gives you the best results and stick with it until you stop seeing the results you want.
If you take any of my advice I give you and go to those sites. I'm pretty sure you'll standout among your peers and among the ladies.(if you like men then men lol.)