Low Carb for Cardio, High Carb for Resistance Training

[Anton_Green]

I am currently training to compete with the GBPF which for those of you who don't know is a drug tested powerlifting organisation, specifically, with weight classes. I am just over the upper limit of my weight class so will need to lose a kilo of bodyweight. Also I will need to build a little more strength to shoot for the British Record.

I would like your opinions on required nutrition to enable me to do this.

Some more info:
I train with heavy weights on Mondays, Wednesdays and some Fridays and eat appropriately to enable me to perform on those days. I train Cardiovascularly on Thursdays and Fridays and take the low-carb approach on these training days with an aim to 'make my weight'. Weekends are to recover. Making progress is painstakingly slow at present, TIPS PLEASE! I may be missing a trick..

[NU_nutrition_TS]

If I understand you correctly you only eat low carb on the days you do cardio - Thursdays and Fridays - and presumably high or higher carb the rest of the week? If that is the case I don't think you will really achieve much by doing that as you are not low carb long enough and consistently enough to gain the benefits from that sort of diet.

If you require some weight (fat) loss while maintaining/increasing strength you might be better off dropping the cardio altogether and adjusting your total food intake accordingly. If you avoid high doses of simle carbs after your resistance training (and your training is intense enough) you will burn fat in the hours post workout.

If you are only training 2-3 times per week with a full day off in between you should recoup any glycogen lost during training on a normal diet.

However, you could not expect quick results so it depends how long you have to lose that kilo...it could take 2-4 weeks.

[James Copping]

If you only need to drop a kilo lower your sodium for a week before the competition and drink 8-10 litres of water the 2 days before the competition. Should drop a kilo easy.

If you are gaining very slowly at this weight you probably need to go up a weight class. What is your height/weight/lifts?

[Bobby-bandito]

I did the anti-christ of all good diets the week before my competition...

weighing 85.9kg
monday- thursday: shakes a day (2 scoops unflavoured whey with .5 scoops flavouring and water
with 2 chicken breasts chucked in

thursday-friday: began consuming 8l water and 4g vit c along with the above diet

saturday: consumed 5L water, 4g vit c, 2 shakes, 4 chicken breasts and some beef and rice.. all in 9 hours. stopped eating and drinking at 5pm (16 hours out from weigh in)

sunday: ate nothing.. went to weigh in at 9am at 80.7kg bw and a strong very visible 4pack (LOL) straight after drank 6 litres of gatorade, ate a yorkie bar (my other food i had prepared had gone off.....) and began lifting at 10.30.......

10kg pb on squat
20kg pb on deadlift




moral of story is.... DONT DO WHAT I DID! Im just saying thats what you COULD do if you are a very energetic, determined person... and very stupid

[Martin Brown]

But you would have lifted more had you not Bob.

The trick you are missing is to go up a weight class and build some muscle and strength!

[SpiderDan]

Bobby you did all that and only lost 200 grams?

[Bobby-bandito]

just realised LOL i lost 5.2kg