Monday, 10 January 2011

Training Plan I

Overall Rules
Prerequisite of 1 month eating Paleo before start

2200 Calories a day maintenance
 = +20% 2640 on training days
 = -20% 1760 on rest days

Protein around 300-350 on all days.
Fat around 50 on lift days
Fat around 80 on rest days
Carbs around 300-350 on lift days
Carbs around 100-150 on rest days

Workout 3 times a week (Mon Wed Fri)
Drink 4 litres of water a day
Eat Paelo
Sleep 8 hours a night (will add 'in total darkness' when I get some better curtains)

Crossfit Paleo Leangains Method 1
Timeline: Jan 16th to Feb 26th (6 weeks)
8 hour eating window 7AM to 3PM
Whey & Carbs can be ingested immediately after working out thereby taking advantage of the 45 minute window when most muscle synthesis takes place.
You have to break the rules if you go out for dinner.

Crossfit Paleo Leangains Method 2
Timeline: Feb 27th to April 9th (6 weeks)

More time in the mornings
PostWO growth hormone synthesis
Evening binge eating up to 8pm
You can't eat breakfast

Q. One of the main advantages of IF is insulin sensitivity, what do I want that for?
A. Insulin sensitivity is a term used to describe people who require relatively normal or low levels of insulin to process glucose. People with insulin resistance, on the other hand, need a lot of insulin to process glucose, and this leads to health problems.

Q. How does IF improve insulin sensitivity then?

Q. Martin Berkham wrote that muscle synthesis begins 4 hours after exercise, what is the scientific proof of this?
A. (From Leangains)
When the post-workout meal comes around is also when muscle protein synthesis is beginning to take off. Though muscle protein synthesis is acutely stimulated post-workout in response to resistance training and protein intake, studies show some latency in regards to elevation and peak. Protein synthesis starts to climb about 3-4 hours post-workout, reaches a peak at the 24-hour-mark and returns close to baseline values 36 hours post-workout (or 48 hours depending on who you ask; studies on this topic show slightly different results regarding length and peak of elevation). Even if you push back the post-workout meal a few hours, you will be in the fed state at a time when nutrient partitioning is optimized and muscle growth likely to occur.

Q. Mark of Mark's Daily Apple doesn't eat for 2 hours after working out to stimulate production of human growth hormone, what's that all about?
A. He only works out 2 times a week and will never deplete his glycogen stores enough to require 'recovery'.

Q. (Pasted from leangains) 
Is there a specific reason for the carb-cycling (carb on rest days)? Or is it ok to eat a lot of carbs also on rest days, as long as it is calorie-deficit?

A well rounded diet, not too low in fat, improves diet adherence. For bulking, there might be some benefit not to keep muscle glycogen stores too close to fullness in order to prevent DNL on training days/high carb days. This is of lesser importance on a fat loss setup as mean carb intake is much lower and unlikely to refill muscle glycogen stores fully on training days.

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