MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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Ted Tucker
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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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For Those on a Low Carb Diet...
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solidgk

A couple of questions:

1. Do you think a carb reload is best for strength gains/fat loss? Something like the anabolic diet. Or would something constantly low carb like the paleo diet be preferable?

2. Do you believe in pre/post workout nutrition? What do you consume?

3. Do any of you take creatine? What is the best way to take it while avoiding an insulin spike??
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Butters

1. Carb loads help with muscle increases and strength gains. They also help spike hormones that drop when you diet and drop carbs low.

2. Pre/post nutrition is even more crucial when low carbing and you would be foolish to ignore it. Pre/post when I'm lowering carbs is usually 50g of carbs and 25g of protein 1hr to 30 min before WO and then follow the WO with 200-300 high GI carbs like bagels, low fat ice cream, sugary cereal, bread, etc. I keep fat and fruits low. I do the pre-WO and the final post-WO eating in a 5 hour window including my training.

3. Insulin spikes are a good thing following training despite what the paleo nut jobs want you to think. Using a creatine/dexatrose mixture imediately after training would be ideal.
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seanoz

What is the ratio we are talking about Greg?

I am trying to get my diet into the 'low carb' category, and am finding it hard, I bought some protein powder to help.

Currently, I have been on 1500 a day with about 60:25:15 to 50:25:25 (C:P:F) split, is that low enough?

Also, I had some soy milk given to me, is this stuff ok? I am much more partial to dairy.

Attached is a sample of my day using CRON-O-METER
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Butters

seanoz wrote:
Currently, I have been on 1500 a day with about 60:25:15 to 50:25:25 (C:P:F) split, is that low enough?

Also, I had some soy milk given to me, is this stuff ok? I am much more partial to dairy.

Attached is a sample of my day using CRON-O-METER


Dieting by percentages is in general a bad idea. Figure out the calories you need and then complete the math. Get 1g of protein per pound then 50g of carbs on non-training days, then 100g on training days, Fill in the rest of the calories you need with fat and you're good to go.

Soy milk? If you can stand the taste go for it, personally I think it is awful. Just don't base even a majority of your protein intake around soy.
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seanoz

Butters wrote:
Dieting by percentages is in general a bad idea. Figure out the calories you need and then complete the math. Get 1g of protein per pound then 50g of carbs on non-training days, then 100g on training days, Fill in the rest of the calories you need with fat and you're good to go.

Soy milk? If you can stand the taste go for it, personally I think it is awful. Just don't base even a majority of your protein intake around soy.


Thats about 200 grams of protein, (800cals from protein). I am 200+lbs

The protien sources are beans, chicken, tuna, salmon and some occasional beef, and some low fat cottage cheese.

My training is completely maintenance, with the occasional progressive session.

Sean.
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