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Strength, Crossfit, and Predatory Diet..
February 28, 2012
12:26 pm
Immigrant
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February 28, 2012
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I know you're not too big on Crossfit or "working out". But I live in LA, and there's not a whole lot of wilderness to be had outside my door. What are your takes on predatory diet application in conjuction with 4 days of strength training and Crossfit workouts a week? I try to keep the crossfit workouts no longer than 12-15 minutes. I do my workouts in the evening 6pm. I eat a large meal of beef ribs with some veggies at lunch 1pm. This means i'm still pretty full even at 6pm. Would you recommend I eat only after my workout, as this mimics the behavior of a 'hunt' then feast?

I do drink protein shakes(about 5-6 per day to balance out my fat/protein intake and it's done
great so far) about 2 weeks in. But my worry is that my huge meal and digestion time is probably
slowing me down later when I workout.

A little more background, i've got a typical 9-5 deskjob...

Suggestions?
Thanks!

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February 28, 2012
1:18 pm
First-Eater
Forum Posts: 2105
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February 22, 2010
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JP:

When we live in 'civilization', we have to do what we can.  I'm not anti-Crossfit, I'm anti-killing yourself with overtraining.

Are you eating breakfast right now?  I'd consider moving your lunch meal to breakfast, and eating a big dinner once you return from your workout.  Also, I wouldn't consume protein shakes for 2-3 hours before the endurance/Crossfit workout, or you'll just be burning the protein shake instead of improving your FAO.  A lot of blood flow is diverted to the stomach and intestine when you're digesting food (of course it is...food is absorbed into the bloodstream and lymphatic circulation, that's how digestion works) and that diverts energy away from your efforts.

Doing part of leangains protocol (e.g. a little bit of leucine and BCAA before the workout and right after, AFAIK) is OK if you're really trying to optimize muscle gain, especially on strength days.

Re: carbs, however many you have to ingest to have enough glycogen for metcons is fine.  Keep in mind that going anaerobic burns through glycogen very quickly compared to aerobic activity.  I find best success with more carbs in the evening meal than the morning...and remember that 250-500g of muscle glycogen is much more important than a few g of blood sugar.

JS

(Caveat as always: your decisions are your own responsibility.)

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February 28, 2012
1:48 pm
Immigrant
Forum Posts: 4
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February 28, 2012
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Thanks for the quick response!

 

I don't eat breakfast mainly because I am not hungry due to the fact that my lunch can, more times than not, keep me satiated the entire day and into next day's lunch. So basically while i'm not "eating" i'm drinking protein shakes not to fight off hunger, but to prevent muscle catabolism (PSMF i guess?). My one meal though of beef ribs will be about 1800-2200 calories. BTW i'm 5'10...192 lbs...and looking to lean out.

I will try to eat a huge breakfast instead for the exact reason you stated that digestion/absorbtion can divert energy away from external efforts.

My only carbohydrate intake within the week are greens and vegetables (no fruits and a handful of macadamias or almonds twice a week), so it is fairly low. To replenish my glycogen stores, I do have 1 cheat meal a week where I do eat a gluttonous meal of pizza/pasta/ice cream dessert etc. As far as glycogen replenishment is concerned, is this enough to keep me performing at a good level? Or will I have to replenish more frequently within the week?

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February 28, 2012
3:08 pm
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February 22, 2010
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JP:

I'm usually not hungry at breakfast either...if your schedule can withstand it, try eating a late breakfast (e.g. 10ish).  That'll give you enough time to digest it before your workout, and cause you to require less protein shakes throughout the day.  If you're stuck at work, consider what you can heat up in a microwave, buy an electric skillet, or just take an early lunch break: 11 AM is fine, especially if you're not loading up with 2000 calories!

Or, if you can recalibrate yourself to eat in the morning, that works too...so long as you're getting enough to make it through to dinner.  I find that eating breakfast just makes me hungry when it wears off, which is why I recommend trying a later one.

I don't think one carb-up per week is enough if you're doing Crossfit regularly, especially since pizza and ice cream are heavier on fat than carb...but some of that depends on how much carb is in your protein shakes.  How many of them are you drinking, how much carb is in them, and in what form?  (i.e. is it all lactose from whey protein?)  Keep your cheat meal...but you might experiment with a midweek carb-up (not a cheat), where you add a bunch of tubers (or even white rice) to your evening meal, preferably after one of your endurance days when you've just depleted some glycogen.

Mainly, though, you need to experiment.  You're clearly metabolically functional at this point, so try the changes and see how they affect your performance.  If carbs increase your performance, eat more.  If you start gaining fat, eat less.

JS

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February 28, 2012
3:35 pm
Immigrant
Forum Posts: 4
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February 28, 2012
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My protein shakes contain no carbs basically. I specifically use this one: http://www.amazon.com/Optimum-Nutrition-Standard-Protein-Cookies/dp/B005P0SSFY

 

I do that many protein shakes so that i can at least get 200g of protein per day. I can't really on the fatty meats to give me that much protein especially when i'm only eating 1-2 meals a day, if that. Do you agree? or am i selling my beef ribs short on protein? haha!

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February 28, 2012
7:49 pm
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Forum Posts: 2105
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February 22, 2010
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JP:

It's perfectly legal to use leaner cuts of meat if you're going for "anabolism through excess protein intake".  Remember that "Eat Like A Predator" is the baseline diet for maintaining health, fitness, and longevity, and can be tweaked for individual goals.  If you want to drive things in a specific direction, like "I'm trying to build muscle mass and still survive my metcons", then you can start experimenting with variations on the theme.

However, since amino acids only last so long in the general circulation, some amount of protein during the day is likely to aid anabolism to some degree, so you probably won't be able to give up the protein powder entirely.  And you want to make sure you're getting your biggest bolus of protein after the workout that causes the GH spike and subsequent remodeling.

Now I have to work on tonight's article some more. 

JS

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