Carb timing diets / carb back loading ?
I signed up for a academic study a few months back in order to get a free dexa scan. The study was about fat loss and I was supposed to be doing it; but I havent been at all.
I have been told if I want the end of study rescan It needs to be in 3-4weeks. I am in rather poor condition right now, with injuries, inconsistent training and regressed lifts. But I am keen to make some kind of advancement to show up on the scan.
I would like to make a significant drop in BF% or increase in muscle mass. As part of this I have begun trying to plan carb intake. Based on the suggestions in this article;
I have been doing it for 3 days now. I have also decided to try to train everyday, if not main lifts then upperbody physique nonsense or cardio.
the reason I decided to do some kind of training everyday, is to make the carb timing concept work. As if I dont train, then I have put my body into a state where it can hande carbs without getting fatter. Training everyday, also helps me justify a a higher protein quota (which is expensive)
Have I understood it correctly, that no training = no carbs? training = lots of carbs?
So far my days have been looking like this:
Meal 1: eggs + cheese or maybe some kinda processed meat like a burger patty and leaf salad.
Meal 2: meat/fish + non starchy vegetables or salad.
PWO Whey protein + 2 bananas & apple. Glass of milk.
Meal 3: Large meal of meat, starchy vegetables, rice. - supps like fish oil etc.
Bedtime snack something small, maybe a cheese sandwich OR Single beefburger with bread, wash down with glass of milk.
Some snacks like nuts throughout the day.
I am feeling pretty destroyed today after 3 days straight of lifting and going on a epicly long run yesterday. So I kinda feel like having a rest day. But that would mean no carbs, and would that lead to me feeling tired tomorrow and in no condition to lift well?
I am willing to go extreme low calorie during the last few days in an attempt to actually get lean. But during the majority of this period I want my muscle mass to go up and be able to recover from training everyday.
Last edited by Dastardly; 07-02-2012 at 03:44 PM.
Not relevant to your main question, but I would submit that the people doing the study would probably rather you say "hey I haven't been doing the protocol at all" than try to fudge some results and pretend to be relevant to their study. I know I would.
Yes. In most studies one of the assumptions you have to make is that drop outs are a random factor. However, in weight loss interventions this is largely not the case as the probability of a participant dropping out before post testing goes up dramatically if they have not had "success" on the program. If you then do nothing to treat the data to account for this the results will show bias towards efficacy of the program because you over-represent those who were successful. To counter that there has been a growing movement to do a variety of measures called "intent to treat" that include the drop outs in the final analysis as "non-responders". The most common is simply to include the baseline weight as the post-test value, thus representing a lack of weight loss. As such, investigators are not that bothered by being told by a participant they havent done the program as they already have a means of dealing with that. They cannot deal with you willfully not doing what you had agreed to do in the name of science and then misleading them. At minimum, if you go in for the post-test be honest about the extent to which you didnt do the program so they scrub you off as a non-complier and fill in your data using whatever intent to treat approach they have chosen.
Originally Posted by dcurrin
They shouldn't have offered the free Dexa Scan if they were worried about having a reliable study.
The thing that bothers me with things like carb backloading: How do you know if you've worked hard enough for your body to handle the post workout meal? I mean, running a few sprints or doing a set of chin-ups isn't the same as a full 3 course meal of barbell work. So, do you just stay keto on your light workout days or what?
What? The Dexa is part of the study.
Originally Posted by yorick
Sorry. What I meant was the results of the Dexa probably shouldn't be offered up to the study participants unless they wanted that as a motivator for them to stick to the weight loss portion of the study.
Originally Posted by LimieJosh
ETA: I'm assuming that the Dexa is just the measurement tool and the weight loss portion is what the study is actually about.
Last edited by yorick; 07-02-2012 at 03:32 PM.
just to make things clear. I want to actually get leaner and more muscular for fun, the people doing the study dont care if I drop out.
Its just for my own entertainment, to prove I am capable to not being a SS fat fuck with skinny arms if I want to.
Was the actual study to determine if a certain diet works for fat loss, or what?
Originally Posted by Dastardly
I eat 200 g carbs in a 3 hour window before/during/after training. None for the day after that and especially not in the evening/night. On non workout days I eat 100g, but before the afternoon.
I eat 300-500g of carbs a day, most of it at night and I managed to lose fat and get down to reasonable low bf levels.
Tags for this Thread