PWO carbs and glycogen stores

[furion joe]

I???m trying to figure out the best way to determine my carbohydrate consumption pwo. Is there a set parameter (bodyweight or total carb intake) for restoring glycogen stores via pwo nutrition? At the moment, I split up my carb intake evenly throughout the day.

And does it matter if one is cutting or bulking?

I train every other day, with two days off after each complete session; once the whole body is trained. Training for mass right now.

Day one: Back, delts, biceps, and abs.

Day two: off

Day three: Legs, chest, triceps, abs.

Day four and five off; repeat cycle.

Thanks

 

[XcelKrush]

Wow, thats alot of muscle to work in just 2 workouts. Considering how large your workouts are, youll want to consume around half your lean mass in carbs. You can trying insulin spiking too if you feel it will further your results.

 

[Emma-Leigh]

Generally, post-weight training I use:
0.5g x lean mass in carbs
0.25-0.33g lean mass in protein

I don't really change for cutting/bulking. For me, if there is one time you DO NOT want to take out food when cutting it is PWO - this is when you want to feed yourself to make sure you maintain your muscle mass.

But, for bulking, you could use 'desired LBM' for your figures.

You could also calculate it off how much volume you do in your workouts - I remember seeing a figure for roughly how much glucose per set you use... I **think** it was 5g per set, but I'll have to go look it up again to be sure.

 

[LAM]

I **think** it was 5g per set, but I'll have to go look it up again to be sure.

yup...that's it...5g per set

 

[ryuage]

actually 5 g per every 2 sets

 

[LAM]

actually 5 g per every 2 sets

Lyle McDonald recommends 5 grams for every set in his books...

 

[furion joe]

Wow, thats alot of muscle to work in just 2 workouts. Considering how large your workouts are, youll want to consume around half your lean mass in carbs. You can trying insulin spiking too if you feel it will further your results.

Actually, that???s sounds about right, considering how much I am taking in pwo. I have boosted my carb intake the last couple of training sessions and it has worked well in terms of recovery.

Generally, post-weight training I use:
0.5g x lean mass in carbs
0.25-0.33g lean mass in protein

I don't really change for cutting/bulking. For me, if there is one time you DO NOT want to take out food when cutting it is PWO - this is when you want to feed yourself to make sure you maintain your muscle mass.

But, for bulking, you could use 'desired LBM' for your figures.

You could also calculate it off how much volume you do in your workouts - I remember seeing a figure for roughly how much glucose per set you use... I **think** it was 5g per set, but I'll have to go look it up again to be sure.

Cool, thanks for the info! Using the 5 gram rule I would need to up my carb intake considerably. That???s like 160 grams plus from one training session. That???s an awful lot to digest in one sitting. The .5 measurement might be a bit more realistic and it???s a lot closer to what I am doing right now, in last few workouts.

Lyle McDonald recommends 5 grams for every set in his books...

Which book(s) LAM? I???m always interested to learn something new.

 

[Emma-Leigh]

Which book(s) LAM? I???m always interested to learn something new.

Go to www.bodyrecomposition.com and click on 'products' - I believe it is the UD2 diet ('ultimate diet 2') which has that information in it but his other books are worth a read as well...

 

[mikah]

when you all say "post workout" do you mean the following meal after workout or the following 1-3 meals? EMMA that would mean I take in 50 grams carbs in ONE entire meal?

 

[NEW_IN_THE_GAME]

i stick with 3.5 - 5 grams when bulking, 2.5 - 3 to maintain, and 1.5-2 to cut. i am 275

 

[Emma-Leigh]

when you all say "post workout" do you mean the following meal after workout or the following 1-3 meals? EMMA that would mean I take in 50 grams carbs in ONE entire meal?

Yes - I mean all in the one meal (in your PWO shake you take in 50g).

It is not that much if you have had a hard workout - it is equal to 0.5 cup oats and 1 small. banana. So if you added a scoop of whey on that it is only:
3.5 oz of banana 100 cal, 24g carb
Oats 150 cal, 27g carb, 5g protein, 2.5g fat
Whey 100 cal ~25g protein
TOTAL = 360 cals, 51g carb, 30g protein, 2.5g fat

If you don't want to take in that much (or if you are cutting and you are not getting in many carbs) I would suggest at least 0.33g/pound lean mass (35g in your case) in your PWO shake and then the same in your first solid meal (total of 70g in those two meals). Pre-workout I would also suggets at least 0.33g / pound.


Carbs are not the enemy.

 

[furion joe]

Go to www.bodyrecomposition.com and click on 'products' - I believe it is the UD2 diet ('ultimate diet 2') which has that information in it but his other books are worth a read as well...

Thanks for the link Emma-Leigh.