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Intermittent fasting,paleo, and muay thai training

Answered on July 13, 2013
Created March 25, 2013 at 1:30 PM

Wondering if anyone is/has incorporated the 16/8 IF,paleo and training muay thai? I generally follow the paleo guidelines more of the lean meats,non starch veg,healthy fats. I work nights 3 days a week full time on Sun/Mon/Weds from 7pm-7am. Still looking to cut weight. Currently 153-154 depending, want to get down to about 147-150. Also not sure if I am eating enough or getting the appropriate amount of calories, I don't feel tired and actually feel great but worried about eating the right carbs since I think I maybe lacking in that department because I am worried about gaining weight. I have been following paleo for roughly 5-6 months and I started IF about 1.5 months. I workout at the end of the 16hr "fast" take a pre-workout supp and 10 grams of BCAA per IF guideline. Typically PWO I eat about 6 ounces of red meat roughly, 2 egg whites scrambled in with cooked spinach cooked in coconut oil, 1 whole egg cooked in coconut oil. Few hours later I eat lean meats such as pork loin or chicken tenders grilled,a med apple, maybe a small handful of walnuts and scant amount of sunflower seeds. Again when I eat more lean meats either chicken,fish or whatever I may have cooked/grilled with some brussel sprouts,brocolli or whatever non starch veg I decide. Then before that "feeding time" closes I have about 4 boiled egg whites. Throughout the day I stay constantly hyrdated with close to a gallon of water or more along with at least a cup worth of matcha green tea. Should I be eating a little bit more "starchy" carbs to help? Any thoughts, opinions,ideas,suggestions?

My workout schedule is:

Sun-Strength/Ab/Core ~75 mins

Mon-Sprint intervals/"metabolic conditioning" ~60 mins

Tues-Rest/light hike/walk

Weds-Sprint intervals/"metabolic conditioning"/Abs/core ~75 mins

Thurs-Rest

Fri-Muay thai training/body weight training/abs/core ~90 mins

Sat-Muay thai training ~90 mins

C68f0b374156e5ce7a9b8358232bfed0

(637)

on April 08, 2013
at 02:40 PM

If you're considering adding more starches, read up on Targeted Ketogenic Diets.

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 26, 2013
at 01:15 AM

Thanks for the awesome feedback. Going to have to dig some more on the matter. Guess my situation feels a little tricky since my days starts later on than most. Maybe I am just over thinking things. Either way thanks again for your input, going to work out the kinks!

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 25, 2013
at 10:01 PM

I forgot to add, if wanting to lose a little more weight wouldn't adding the starch carbs be detrimental to me losing weight? Or do I just keep it at the 100-150g range? And mainly have them after a workout?

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 10:01 PM

People have different opinions on when is best to carb load for exercise, but yeah - read up on it, and as for "when" do it when best works for you. For me, it's generally the night before - I train in the mornings. And yes, I was definitely talking about eating whole eggs as opposed to neutered egg whites. Egg whites have protein as albumin and are known to reduce B vitamin absorption. That's it. There's nothing else going on there, good or bad. Egg yolks are where all the good stuff is at - eat eggs, and eat them whole.

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 25, 2013
at 09:55 PM

Thanks for the response. All the lean meats is because I am worried about gaining weight. I dropped down to this weight recently and the heaviest I weighed was 260 lbs at one point. Would you suggest to eat the starchy carbs only during the high intensity days? Also were you talking about eating 3 whole eggs?!? In oppose to just the 4 egg whites? Thanks again!

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2 Answers

0
C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2013
at 02:42 AM

Based on your exercise level and what you are eating, I would say you are in borderline starvation mode and your body has reached homeostasis and is trying to preserve what fat is left. I would do the IF no more than 3-4 days per week, but you definitely need to be eating more total calories. Some carbs and/or fat would be nice. Looks like you are getting adequate protein.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 01:49 PM

First, the most important thing:

Should I be eating a little bit more "starchy" carbs to help?

In my humble opinion, yes - absolutely. Dropping starchy carbs (roots, tubers, etc) is effective for some (not very active) people to lose weight. For active people, especially those seeking to lose fat and gain/keep muscle mass, starchy carbs are practically required. Do not avoid them, considering your training intensity - cassava, sweet potatoes, true yams, potatoes, squashes, taro - etc it up!

Overall, what's with all the super lean meats? Considering making chicken and pork a once/twice a week food, and include plenty of seafood and ruminants/red meat (beef, lamb, goat, elk, etc) to fill in the gap.

Also, 4 boiled egg whites? How about just eating three eggs, which is about the same energy, but actually will give you some nutrients, too. :-)

It's not like your doing poorly, but with your training, definitely up the starches and try to make your diet a little bit more varied with meats.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 25, 2013
at 10:01 PM

People have different opinions on when is best to carb load for exercise, but yeah - read up on it, and as for "when" do it when best works for you. For me, it's generally the night before - I train in the mornings. And yes, I was definitely talking about eating whole eggs as opposed to neutered egg whites. Egg whites have protein as albumin and are known to reduce B vitamin absorption. That's it. There's nothing else going on there, good or bad. Egg yolks are where all the good stuff is at - eat eggs, and eat them whole.

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 26, 2013
at 01:15 AM

Thanks for the awesome feedback. Going to have to dig some more on the matter. Guess my situation feels a little tricky since my days starts later on than most. Maybe I am just over thinking things. Either way thanks again for your input, going to work out the kinks!

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 25, 2013
at 09:55 PM

Thanks for the response. All the lean meats is because I am worried about gaining weight. I dropped down to this weight recently and the heaviest I weighed was 260 lbs at one point. Would you suggest to eat the starchy carbs only during the high intensity days? Also were you talking about eating 3 whole eggs?!? In oppose to just the 4 egg whites? Thanks again!

16ecbb70c9a19e452bbe79da0fdf714e

(0)

on March 25, 2013
at 10:01 PM

I forgot to add, if wanting to lose a little more weight wouldn't adding the starch carbs be detrimental to me losing weight? Or do I just keep it at the 100-150g range? And mainly have them after a workout?

C68f0b374156e5ce7a9b8358232bfed0

(637)

on April 08, 2013
at 02:40 PM

If you're considering adding more starches, read up on Targeted Ketogenic Diets.

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