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Hey guys I took some time off from CBL for a while but am back at it full swing now! For lifting I am doing a conjugate powerlifting method with heavy squats most every morning as well as bench, back, and deadlifts worked in throughout the week. Additionally, I’ve started practicing Olympic lifting with light weights focusing on form as well as short MetCons later in the day around 4-6. I am feeling great and do not believe I am overtraining, so I will continue this high workload for as long as I feel good. However, I have a few questions.
1. Is light Olympic Lifting + 2-3 rounds of a MetCon enough to activate Glut4 translocation? An example MetCon for me would be 6 pullups, 12 pushups, and 15 kettlebell swings for 3 rounds (focused on improving time).
2. Any suggestions for amount of dextrose in the morning PWO shake after fasted training (around 11-12 am)? 160lbs, about 10% bf, looking to slow bulk for a while.
3. How to deal with damage control? Many days I have a family dinner around 5 with some low GI carbs. Should I do my Oly lifting with Metcons and drink a dextrose+hydrowhey+leucine shake before this and treat the meal as a backload? Or just eat sparingly and do my 2nd workout and a real backload later?Any help would be appreciated, thanks everyone!
1) Yes because you’re lifting but probably don’t need a whole bunch of carbs in the evening.
2) None just stick to whey and leucine.
3) Wait so you’re having a dinner but training after the dinner or that morning? What ever it is just backload at night, eat your carbs at night Or close to.
Basically I am doing 2 a days with my heavy lifting fasted first thing in the morning and then light Oly lifting with Metcons in the evening. I really like getting straight to the squat rack after I wake up but know that it would be better to switch the training sessions in order to take advantage of better Glut4 before loading at night. I thought Keifer suggested a small amount of carbs in the morning PWO, why do you suggest not including them? Also yes, I am wondering if I should schedule my second training session before this dinner and treat it as a backload, or lift after and then do a true backload?
If you have Carb Shock then it’s fine, you’re just needing an insulin spike. If you want to take some according to the book then go for it, things have changed a bit.
If it’s a heavy session just train as normal, backload your carbs at night after a morning training session. If it is a light one then still backload but not as much.
I cant really afford Carb Shock right now (starving student status) so I’m just trying to optimize everything still. My training is very intense in the morning so I am assuming my carbs each night will go to good use even without much of the Glut4 effect?
Also, wondering how effective the backloading meals will be without a leucine shake preceeding them? Say Im out with friends and dont have access to a shake, is it still okay to have some high GI meals if I lifted that morning and will be lifting the next morning as well?Thanks for the advice by the way, it really means a lot because I tend to go overkill on my analysis and attempts to optimize my results!
So no morning PWO carbs even though I don’t have CS?
So no morning PWO carbs even though I don’t have CS?
No, since there has been multiple studies showing no difference in protein synthesis rate between protein only vs. protein + carbs. Unless the time frame between your A.M. session and P.M. session is short, but from what you’ve written it seems like there is a large time gap that carbs won’t provide you with any benefits. Plus, save it then, more carbs for later at night, hahaha.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
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