Another Diet ?

[snakemw]

Dana,
This is a diet you help set up for me over at DA when i was using DC training. Right now i am giving HST a go after this cycle is over i might give one of Sonny's powerlifting ideas a go. Both are M,W,F just as DC is. I was wondering if the same diet protocals would apply. I was also wondering if i should cycle calories as you did through our other emails with my last diet. ex. Monday high, Tuesday normal, Wed. below normal, Thursday low, Friday low until Carb up.

Here is the diet advice:

Alright,...

You're program allows for a carb-up weekend. Remember that you will benefit by not depleting glycogen at that time because you are NOT training. In the body comp mode, you would likely benefit due to your DC style in the following manner.

---------------------------------
OPTION 1

If you workout in the AM

Monday: NO-carb
Tuesday: LOW-carb
Wednesday: NO-carb
Thursday: LOW-carb
Friday: NO-carb...if your workout is consisting of 1 run through all the sets you list, you may benefit from running your cycle twice, just to glycogen deplete - so, obviously...you would run top to bottom with sincere intensity...then run it AGAIN (I know - not necessarily DC, but it is CKD!). Carb-UP begins after workout that evening.

Saturday: HIGH Carb
Sunday: Moderate Carb, will cut carbs at the same time of day you started carbs after your Friday workout.

You are running "NO-carb" on days of working out because you are trying to play off a depleted glycogen store - this will aid fat loss in the long run, whereas your other options will help with aiding muscle gain ... the glories of body re-comp versus cut/mass programs = concurrent goal attainment.


--------------------------------------
OPTION 2

If you workout in the PM

Monday: LOW-carb, but NO-carb after your PWO shake
Tuesday: NO-carb
Wednesday: LOW-carb, but NO-carb after your PWO shake
Thursday: NO-carb
Friday: LOW-carb...if your workout is consisting of 1 run through all the sets you list, you may benefit from running your cycle twice, just to glycogen deplete - so, obviously...you would run top to bottom with sincere intensity...then run it AGAIN (I know - not necessarily DC, but it is CKD!). Carb-UP begins after workout that evening.

Saturday: HIGH Carb
Sunday: Moderate Carb, will cut carbs at the same time of day you started upping carbs after your Friday workout.



While option 1 is superior to option 2 based on what you have provided me, sometimes we can't give up life and it in effect gets in the way of our goals. Option 2, mind you will still bode you well in the body comp domain.


What you have laid out before you, inclusive of any diets that contain "microcycles" are NOT the prototype in CKD. CKD would be very fat-laiden on NO-carb days (and yes, I mean NO carbs...funny how carbs have been modified to include moderate carbs, mild carbs, and likely every other adjective you can think of)...but - here you will be playing on a couple of concepts because the way the workouts are spread out over the course of your week and DC training modality, which in and of itself is NOT a true CKD.

So - the thought that went into your planning of training, I tried to offer what would have been the best compromise and something that would impede from lifts, inclusive of very taxing things like rest-pause and the like.

That said:

The way I have written it, "NO" Carb means just that if you are working out in the AM. You will need to up the anty on your fat intake (with 2-fold rationale - 1st: provide protein-sparing effect with anti-catabolic goal, 2nd: Androgenic substrate and glycogen depletion - this plays in BIG TIME for your FRIDAY WORKOUT, which may benefit from being the one and only day of the week you try and hold off a little longer and/or even go later in the day).

"NO" CHO days: P:F:C ~ 40:60:0 (or at least as close to zero as is feasibly possible, sometimes protein powders - namely the chocolate ones due to their cocoa content have a certain number of inherent carbs if you plan on employing powders, but as many whole foods as possible to obtain your protein tallies - some fattier meats are ok, but still strive for health and about 10-20% of your fat calories can come from saturated - that's NOT 20% of your total calories (i.e. -100%), but 20% of the 60%, which comes in at < 10% total. - olive oils and walnut oil, etc... will become your friend if your intentions are to do it as close to truly intentioned on these days - hey, think of it this way, your grocery bills on these days will likely cost you the price of the oils and meats, eggs, cheese (no-carb varieties exist, but NOT too much), etc...)

"Low" CHO days: P:F:C ~ 40-45:40-45:10-20 (YUP - that 10% is correct, but it can approach 20 too, depends on how quickly you want to attain your goals). Good things to stick in these days as I have discussed in other threads - think all about Avocados and NUTS (lots of NUTS!).

HIGH CHO days: P:F:C ~ 30-40:10:60-70% (you will feel bloated as you get used to this, but your arms will looked JACKED! this is a perk actually) Keep fats to a minimum, namely some EFA's and fats then included in dishes you otherwise may leave out - like a true all-out meal ... say pizza or what have you (do it and you WILL benefit on so MANY levels).

When you finish your Friday workout...the actual Carb-UP begins at that point - then extend it until a point on Sunday that approximates the time you started your carb up on Friday...does this make sense?

Any other questions, you have multiple avenues to find me (read my signature at AX for a few ideas).

Take care
D_

[dinoiii]

HST works off of a meso-cycle principle made popular by the late periodization suggestions. That said, while the diet above would likely be ok in the lower-intensity, higher-rep work of the first bunch of weeks...as you increase the weight...it may be a challenge working on any sort of glycogen-depleted state.

Let me think on this one a bit. I am glad you asked the question, but I presume you would have the same goals in mind - essential recomp, correct?

So, this is general recomp + hypertrophy-geared training...it could end up interesting.


D_

[snakemw]

That was the same concern i had in mine. I didnt know if the low CHO's would get me throught the weeks of sets of 5's and negatives. I didnt know if maybe i could just make the low CHO days a little higher.

[dinoiii]

This is where it gets a bit tricky actually. See, the goal of your diet (recomp) may find benefit in doing something like a CTKD as we too have discussed in depth at DA. This way, you'd still modulate insulin over the course of the week...you could ramp down your carbs on those alternate days (low-carb) and then make the appropriate adjustments pre-/post-workout on workout days of course.

And you could still get in a good re-feed.

Further still...you could try something more strict and ramp up your carbs as the rep ranges change as we have discussed as well while you progress further into the program.



D_

[muad33b]

If you're truly pushing your max on the 15's and 10's at the end of each cycle, then they're very hard in a glycogen completed state as well (I've tried this)... but agreed, when you hit 2nd week of the 5's, you'll either need to be ON something, or starting eating more... (I was ON PH at the time, and I still needed to up my carbs to get through the workouts...)

Curious to the D_ response on this....