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Old 05-12-2011, 04:14 AM #484
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Old 05-12-2011, 07:59 AM #485
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I cant see this diet working for people, like myself, whos omly oppprtunity to go to the gym is past 7pm, or late evenings in general.. That means id have to fast throughout all the daytime and all my meals would be late night, rigjt before sleeping and fasting another 5-8hrs.. Is there any workaround for this?

Wake 630, work 730-5pm, now due to the high population And low gyms 5-8 is rush hour and a 1hr workout in an empty gym can turn into a 2-3hr workout, so i choose to go around 8-9, and then sleep around 11-1.

I kust cant see the 16hr fast fitting anywherr imto my schedule, while lifting on the fast. - sorry for ****ty typing, on an iphone


Edit: would this work?

Fast from 4pm-8am, lift at 5am, eat at 8, 12, and 330. Sleeping from 9-4am? Lftimg m/w/f, so id include carbs on those days?
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Last edited by bubbleboy016 : 05-12-2011 at 08:41 AM.
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Old 05-12-2011, 10:11 AM #486
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use 1 preworkout meal, man

this is all in the first post please actually read it
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Old 05-12-2011, 11:08 AM #487
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Unless im blind i didnt read anything about a preworokout meal, in fact it said to "train in a fasted state as possible, eithout sacrificing performance" so if a preworkout meal is whats required thats savvy.. Im just trying to wrap my head around all the information in the OPs and adapt this diet to my schedule
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Old 05-12-2011, 11:11 AM #488
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Quote:
Originally Posted by Nikilwig View Post
Not sure I could do this diet, maybe in the summer without school. I work hard outside and then play double headers 18 innings and then play paintball all day sunday and sometimes baseball under the lights after it. Getting through an hour fasted in the gym seems easy as hell, I've done it before, but a whole day of strenuous physical activity, doesn't seem realistic. Want to know Lurker's opinion, I don't really think this is for me.
I hate to say it, but I don't think I would ever classify baseball as a strenuous physical activity. Half of it is spent sitting in a dugout waiting for a turn to bat, and even after that, there really isn't a position on the field that requires stamina or constant movement. What position do you play?
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Old 05-12-2011, 11:27 AM #489
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Catching is a good workout. Pitching too. But the rest of the positions are boring as **** and require little energy (other than maybe outfield against a good team)
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Old 05-12-2011, 12:14 PM #490
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Might be in the linked PDF or a subsequent post

You'd fast all day, then have a meal of carbs and protein 3 hours before the workout. <25% of total daily calories
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Old 05-12-2011, 04:29 PM #491
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Quote:
Originally Posted by WorldStrike View Post
I hate to say it, but I don't think I would ever classify baseball as a strenuous physical activity. Half of it is spent sitting in a dugout waiting for a turn to bat, and even after that, there really isn't a position on the field that requires stamina or constant movement. What position do you play?
i don't hate to say it. baseball isn't strenuous at all. i would play that **** without breaking a sweat. i burn more calories playing golf.
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Old 05-12-2011, 10:07 PM #492
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Quote:
Originally Posted by WorldStrike View Post
I hate to say it, but I don't think I would ever classify baseball as a strenuous physical activity. Half of it is spent sitting in a dugout waiting for a turn to bat, and even after that, there really isn't a position on the field that requires stamina or constant movement. What position do you play?
Catch 13-18 innings of competitive baseball and get back to me...Playing baseball does require some explosive strength to be good. I will agree most the positions on the field are not very taxing on the body at all.
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Old 05-12-2011, 10:11 PM #493
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Baseball is da worst when you have ADD
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Old 05-12-2011, 10:39 PM #494
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Quote:
Originally Posted by Pyrosive View Post
Catching is a good workout. Pitching too. But the rest of the positions are boring as **** and require little energy
.........
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Old 05-12-2011, 11:56 PM #495
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Baseball is da worst when you have ADD
That's why I catch, I can play the whole field, but catching keeps me in control and always busy.
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Old 05-13-2011, 04:40 AM #496
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That Sounded really gay.

Lurker, thoughts? Break fast with intraworkout shake of 35P/50C(dextrose)? Think this would enhance affects of fasted training, by capitalizing on insulin sensitivity, o negate them?
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Old 05-13-2011, 06:59 AM #497
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Originally Posted by Nikilwig View Post
That's why I catch, I can play the whole field, but catching keeps me in control and always busy.
.........
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Old 05-13-2011, 09:16 AM #498
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In regards to my own post:
http://www.leangains.com/2010/09/fas...nsitivity.html

I take this as even with my [Layne's] idea of a 40g/20%CarbLimit Intraworkout shake, the effects of fasted training are still observed due to the absorption timing and nature of high intensity lifting. If so, this would be a perfect mesh of Layne's Cutting diet with Leangains timing and meal size.

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Quote:
The C-group: Fed training. C received a carbohydrate-rich breakfast (675 kcal, 70% carbohydrates, 15% fat, 15% protein) ~90 min before each training session. In addition to that, they drank a beverage containing 1g maltodextrin per kg body weight during exercise.

The F-group: Fasted training. F received the same "breakfast" as C, and the maltodextrin enriched beverage, but in the mid-afternoon.
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Glucose tolerance and insulin sensitivity: In summary, F clearly improved glucose tolerance and insulin sensitivity. C did too - but to a much lesser degree than F.
GLUT4: Glucose transporter type 4 is a protein responsible for insulin-regulated glucose transport into the muscle cell. It increased by a whopping 28% in F but only 2-3% in C.
Muscle glycogen and intramuscular lipid stores (IMCL): Similar to the study I covered in this article, muscle glycogen stores increased more in F than in C. However, no significant difference was found in IMCL storage.
Metabolic enzymes: However, two other important markers for glucose and fat metabolism, FAT/CD36 and CPT1, were increased by ~30% in F. C saw no increase at all.
Body composition: Now this is very interesting. Despite overfeeding the subjects with 1000 calories or more, F only gained 0.7 kg...What about C? They gained 1.4 kg, twice as much as F, despite doing the same amount of exercise and consuming the same amount of calories and macronutrients.
Exercise capacity: Simply put, C improved VO2Max more as they could train harder due to providing the proper substrates for fueling the activity. On the other hand, F became progressively more efficient at oxidizing fat at higher levels of intensity as evidenced by the increase in FATmax. This is, in turn, could be explained by the substantial increase in the fat burning enzymes FAT/CD36 and CPT1.
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In summary, a very interesting study, absent any flaws in study methodology, which adds to the mounting scientific evidence speaking in favor of fasted training. It was also fitting to cover it today, as I will be touching on some issues related to the concepts discussed here in my next article.
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Old 05-13-2011, 11:03 AM #499
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That study suggests a slingshot effect (meaning the gene transcription is probably at least in part modulated by the intracellular stressor of very low gluscose concentrations...so why add carbs? seems dumb to me
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Old 05-13-2011, 11:08 AM #500
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Lurker: Thanks for taking the time to edumacate us on LG. I've been able to lose roughly 22 pounds in 7 weeks with relative ease.
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Old 05-13-2011, 11:45 AM #501
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you weigh ~175lbs?
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Old 05-13-2011, 01:12 PM #502
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Old 05-13-2011, 01:36 PM #503
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Quote:
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That study suggests a slingshot effect (meaning the gene transcription is probably at least in part modulated by the intracellular stressor of very low gluscose concentrations...so why add carbs? seems dumb to me
My reasoning behind it, was that I'm on a higher volume, higher frequency routine right now - and caloric values are lower than usual. So to counter-act this, I tried to incorporate some of Layne's ideas on carb/protein intake intraworkout.
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Old 05-13-2011, 03:07 PM #504
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Using Layne's ideas are fine, but the research here seems to directly contradict it. I haven't read much, if anything, by layne on nutrition - i'd like to see the references he uses regarding periworkout nutrition and draw my own conclusions.
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