Training Protocol With Diet

[Rayca]

I'm new and didn't know whether to put this thread here or in a diet, BB thread. Since I'm female, I picked this spot. I'm dieting (not very successfully) and have major sleep issues. I think I lack serotonin, which in turn causes me to start eating the wrong crap. My age is probably (no, scratch that, it is) a huge reason why. Every time I join a gym and get serious about dieting, it gets worse. I've been experimenting for the last 9 mos. or so with different diets to see if there's at least a way I can control cravings, whether I've slept well or not. I think I'm getting close with under 65g carbs and 6 meals (minimum). It's been a big adjustment. Carbs were king in my day.

My question is what volume of workout would help me most. I've been very low volume (2 working sets) holding steady (or increasing on a good day) with weight. A few days of steady state and/or interval cardio. I'm thinking of adding maybe a superset or a giant set to the mix. What do you think? Any advise for me?

 

[sassy69]

Hi & welcome!

Can you give some more details? Your current height, weight, est bodyfat? Age? (Hey I'm 47 so not everyone in "shape" has to be 20 yrs old.) I'm not sure what I know about age & seratonin levels or sleep issues.

Can you also list out your current diet & training splits?

 

[Rayca]

Hi Sassy. Before I get to my stats, I wanted to mention that I had been cruising this forum for several days and after reading numerous threads, it seems your insightful responses got my attention. You are the main reason that I joined this forum and you have already helped me and....I'm not a stalker, promise. Just wanted you to know that your knowledge-base and experience AND being so helpful to others is appreciated, by me. On to my stats:

I'm 59 yrs. old
5'2"
123 lbs.
25% BF - I think that's up a bit now.

I cycle the same foods between 6 meals which amounts to about 1150-1200 cals. They are:

Protein = lamb chops, pork chops, chicken/turky breast with the skin but sometimes w/out, breakfast ham, eggs w/yolks at times, salmon, talapia and mahi mahi.

Carbs = brown rice, sweet potatoes (I may dump these in favor of)> red potatoes, beans (pinto, kidney, etc.) I'm trying to dump sugar, I mean anything sweet in my mouth. I'm just way too addicted and sweet potatoes are just that, sweet. That's why I don't eat oats. I don't like the sweetening factor and I'm not fond of savory oats. I guess I could put them in turkey burgers, though.

Vegs = mainly green, some cauliflower. I don't count them towards much. It's like free food.

Fats = mostly saturated from the protein above. I get a little additional from coconut oil, which I use occasionally to cook with. I'm sure that's a big fat no cuz I know saturated fat is not popular. And when I remember, EFAs from fish oil caps.

No fruit, a tiny splash of milk in one cup (fake) coffee in the am. I haven't had coffee for 10 years.

I eat 2 oz. of protein, starch, veg. beginning at 6:30 a.m., 9:00 a.m., 11:00 a.m., 1:00 p.m., 4:00 p.m., 6:30 p.m. I finish off w/2 deviled eggs, which includes 1T mayo. at about 7:30 p.m.. Off to bed about 8:30 pm.

I w/out (right now) 5 days a week at 4 am in a fasted state. I've just changed things up to upper/lower split. I do a couple warm-up sets of maybe 60% and 80% and then one working set of heavy (maybe 8-10 reps. but it depends). I just try to put as much weight on the bar or even more than I'm used to cuz I know it's the only set I'm gonna do---followed by one superset or giant set, light for 12-? reps, so low volume. I then do 1/2 hr. cardio which is steady state on legs day and interval on upper days. That way, I have w/ends off and I'm hoping it will help with the sleep issue by having extended rest time, rather than chopping it up during the week. I just put myself on this program this week, though.

I've been eating this way for a couple weeks and like I said the w/out for just a few days. Starches are at about 55g and as I said, vegs. are minimal. Energy level is "OK" during w/outs but it's certainly not that "let me at those weights" kind of feeling, but then again, I am dieting to lose fat. It's not like I'm trying to gain muscle, just hold steady. Cravings are gone, sleep is not bad but that gets worse as I start to lose past that set-point. The diet feels really good but I'm really tempted to up the carbs, however, my cravings seem to start about 75g or so. My next thought was to nix the fasted w/outs and eat b/fore.

Your thoughts, Sassy? --Thanks in advance.

 

[sassy69]

I must've started writing this on my other computer. ...

So if you're saying your total carbs each day are around 55-60 g (ballpark inclusion of some veggies), that is very low, but not low enough to go into Ketosis (ketogenic diet, similar to Atkins), you need to do a refeed at least once / week. The issue is not all about keeping the carbs low, but rather giving you enough energy source to support your energy demands. 55g of carb isn't enough. Also if its not low enough / day (usually < 30 g/day) to go into ketosis and let your body switch over to using ketones as an energy source, you're basically just starving your body of energy source. This typically leads to less than great energy levels, not great performance or gains, possible (probable) catabolism and or metabolic stall out.

I'm debating if you literally need more cals, but rather what I'd do is a basic carb rotation. I've cut down to 7% on 1750 cals, full balls-to-the-wall BB training and 2x 1 hr /day cardio sessions with carb cycling. I'd do something simple like:

Day 1: high carb day - 150 g carb (e.g. 3-4 meals with 35-50 g carb each - like 1/2 c oats, brown rice, etc.)
Day 2: med carb day - 100 g carb
Day 3: low carb day = 50 g carb
Day 4 = Day 1

OR
Day 4 = no carb day
Day 5 = Day1

I would do the 3 day carb rotation for at least 2 cycles to see how you feel on the low carb day - can just take a while to get used to those low days when your body is expect the higher amount but not getting it - easy to get moody & lethargic. Keep your total cals for all days the same, but as you drop carbs, replace those cals w/ equivalent cals of good quality fats - e.g. 1-2 tbls extra virgin olive oil - easy to mix into a shake or make a salad + vinaigrette with it., or some almonds or whatever. So you're keeping total cals the same, but cycling your carb / fat macros. Then if you feel like you're getting enough energy source for good training sessions, you can try going to the 4 day rotation w/ the no carb day. I wouldn't recommend diving right into that tho.

Otherwise if you don't want to increase that much, an alternative is just set aside one day / week as a refeed where you're getting at least 300-400 g starchy carbs, drop your fat intake, and even protein intake can come down a little. Expect to a little watery the next day, but it will settle down - its just water. But either way, you'll feel a million times better in terms of energy levels for lifting.

 

[Rayca]

Thanks, Sassy. I used to do a free day of meals when I used to do this diet but I like your solution better. I'm printing out your response.