w8lifter
Elite Member
These were all originally posted by Dr. Pain:
A friend asked a question on another forum, the answers were so good it is worth of copying over here! (I hope the parties involved don't mind, knowlegde is worth sharing!)
The question was:
I'm in my last 5 weeks of the contest diet and have not been doing any carb ups. I feel fine and was wondering if I'm hindering my process by not carbing up? Also, when I do carb up I usally follow the bev. recomended carb up plan but I just don't feel any kind of pump the next day. The last time I carbed up was about 2 weeks ago and I used 10 packets of the quaker oat sugar instant oatmeal, you talk about a serious pump the next day...that did it! Is eating the sugar oatmeal terible for me, especially if I only do it once every 10 days or so?
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The replies:
Eating 10 packets of finely ground oats ( over processed), hydrogenated fats, sugar and a host of flavorings may not be such a good idea so close to contest.
Think about it, the glycemic index is close to a candy bar and you had ten of these packets?
Old fashioned rolled oats, sweet potatoes,veggies,a banana and butter as your carb meal "might" leave a lot less margin for error or blurring your definition.
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You are doing more harm than good by skipping the carb meals. If you are following a Beverly diet you need them here is why.
Lack of carbs in the diet for extended periods of time can reduce thyroid hormones resonsible for metabolism maintenance. When they drop so does your metabolism.
Having a twice weekly carb meal dramatically increases your caloric intake for those two days. This is very important. After a period of time the body will adjust to a given caloric level. It does this by slowing the metabolism. The body response of lowering the metabolism is what leads to yo yo dieting. Eating a higher caloric intake a few days a week prevents this. Some call increasing calories then decreasing them zig zag dieting.
Resistance training is anaerobic. Anaerobic means that body must metabolize glucose for energy during weight training. The body can not metabolize fat to fuel your weight training. With the preferential source of fuel is glucose which comes from carbs and no carbs in your diet, training will eventually begin to back slide. When this happens you are not subjecting your muscles to the resistance it is used and the body will begin to metabolize muscle for fuel. Eating the carbs or "carbing up" gives your body something to fuel workouts. So eat your carbs.
Last point.
The body is an extremely efficient machine and when caloric intake is below maintenance it needs to find a source of fuel. Fat is great. Fat can exist with out being supported by incoming calories. But muscle does need calories. The body looks at the muscle as catabolically expensive will rid itself of it. Reducing the amount of lean mass you have reduces the maintenance number of calories the body needs to survive. Remember the body is very efficient. So it will metabolize muscle and leave the fat. Once amino acids are in the blood stream the body is signaled that it is breaking down muscle (this is why Beverly recommends supplementing with aminos as the contest supports to artificially kick the fat buring on with out having to sacrifice muscle), maybe too much, and will beging to burn fat as well. Now if you have been trying to train without carbs and the weights you are used to lifting are decreasing the previous scenario becomes even worse.
Eat your carb meals per the diet you are on.
------------------------------------------
. There are very specific reasons why we list the carb meals on certain days and certain times. Skipping the carb meals will usually do more harm than good. Below is the functions of the carb meal and why it is important.
5. Functions of the Carb Load Meal:
a. Refuels glycogen stores
b. Prevents decline in metabolism, (T3 synthesis remains optimal)
c. Provides variety ??? mental ease
d. Facilitates muscular growth by inducing uptake of Amino Acids and insulin
surge drives IGF-1 production. Optimizes ???anabolic??? effect of insulin, while
minimizing the lipogenic (fat producing) effect.
So don???t skip your carb meals ??? ever!
--------------------------------------------
With much credit and praise to Beverly International! and Dr. Pain
A friend asked a question on another forum, the answers were so good it is worth of copying over here! (I hope the parties involved don't mind, knowlegde is worth sharing!)
The question was:
I'm in my last 5 weeks of the contest diet and have not been doing any carb ups. I feel fine and was wondering if I'm hindering my process by not carbing up? Also, when I do carb up I usally follow the bev. recomended carb up plan but I just don't feel any kind of pump the next day. The last time I carbed up was about 2 weeks ago and I used 10 packets of the quaker oat sugar instant oatmeal, you talk about a serious pump the next day...that did it! Is eating the sugar oatmeal terible for me, especially if I only do it once every 10 days or so?
-------------------------------------------
The replies:
Eating 10 packets of finely ground oats ( over processed), hydrogenated fats, sugar and a host of flavorings may not be such a good idea so close to contest.
Think about it, the glycemic index is close to a candy bar and you had ten of these packets?
Old fashioned rolled oats, sweet potatoes,veggies,a banana and butter as your carb meal "might" leave a lot less margin for error or blurring your definition.
----------------------------------------------
You are doing more harm than good by skipping the carb meals. If you are following a Beverly diet you need them here is why.
Lack of carbs in the diet for extended periods of time can reduce thyroid hormones resonsible for metabolism maintenance. When they drop so does your metabolism.
Having a twice weekly carb meal dramatically increases your caloric intake for those two days. This is very important. After a period of time the body will adjust to a given caloric level. It does this by slowing the metabolism. The body response of lowering the metabolism is what leads to yo yo dieting. Eating a higher caloric intake a few days a week prevents this. Some call increasing calories then decreasing them zig zag dieting.
Resistance training is anaerobic. Anaerobic means that body must metabolize glucose for energy during weight training. The body can not metabolize fat to fuel your weight training. With the preferential source of fuel is glucose which comes from carbs and no carbs in your diet, training will eventually begin to back slide. When this happens you are not subjecting your muscles to the resistance it is used and the body will begin to metabolize muscle for fuel. Eating the carbs or "carbing up" gives your body something to fuel workouts. So eat your carbs.
Last point.
The body is an extremely efficient machine and when caloric intake is below maintenance it needs to find a source of fuel. Fat is great. Fat can exist with out being supported by incoming calories. But muscle does need calories. The body looks at the muscle as catabolically expensive will rid itself of it. Reducing the amount of lean mass you have reduces the maintenance number of calories the body needs to survive. Remember the body is very efficient. So it will metabolize muscle and leave the fat. Once amino acids are in the blood stream the body is signaled that it is breaking down muscle (this is why Beverly recommends supplementing with aminos as the contest supports to artificially kick the fat buring on with out having to sacrifice muscle), maybe too much, and will beging to burn fat as well. Now if you have been trying to train without carbs and the weights you are used to lifting are decreasing the previous scenario becomes even worse.
Eat your carb meals per the diet you are on.
------------------------------------------
. There are very specific reasons why we list the carb meals on certain days and certain times. Skipping the carb meals will usually do more harm than good. Below is the functions of the carb meal and why it is important.
5. Functions of the Carb Load Meal:
a. Refuels glycogen stores
b. Prevents decline in metabolism, (T3 synthesis remains optimal)
c. Provides variety ??? mental ease
d. Facilitates muscular growth by inducing uptake of Amino Acids and insulin
surge drives IGF-1 production. Optimizes ???anabolic??? effect of insulin, while
minimizing the lipogenic (fat producing) effect.
So don???t skip your carb meals ??? ever!
--------------------------------------------
With much credit and praise to Beverly International! and Dr. Pain
o PM is no problem. 