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View Full Version : Gassing Quick On New Diet!!


Jon Alexander
08-02-2008, 04:03 PM
I POSTED THIS ON THE TAIL END OF MY NUTRITION LOG, BUT THOUGHT I MIGHT GET A QUICKER RESPONSE POSTING HERE AS WELL.
MY QUESTION IS THAT SINCE I SWITHCED FROM THE NORMAL ZONE DIET AT 2-3 TIMES FAT AT 17 BLOCKS, TO THE SAME 17 BLOCKS OF PROTEIN BUT ONLY HALF THE CARBS( ABOUT 8-9 BLOCKS) AND REPLACEING EACH CARB BLOCK WITH 3 FAT BLOCKS. I SWITHCED TO THIS ONLY 4 OR 5 DAYS AGO. SINCE SWITHCHING I HAVE NOTICED THAT MY MET-CON WOD'S ARE SUFFERING BIG TIME!! I AM GOOD FOR ABOUT THE FIRST 3-5 MIN. BUT AFTER THAT I HIT A WALL AND SLOW DOWN TREMENDOUSLY.!!
I WAS WONDERING DO YOU THINK THAT THIS IS JUST MY BODY ADAPTING TO THE CHANGES AND I WILL GET BACK TO NORMAL AFTER SOME TIME( AND IF SO HOW LONG?) OR AM I DOING SOMETHING WRONG IN MY APPROACH?

FYI: I STAY AS PALEO AS POSSIBLE AND SINCE SWITCHING I AHVE NOT CHANGED ANY OTHER VARIABLES ie. SLEEP, WOD TIME ect.

ANY ADVICE WOULD BE GREATLY APPRETIATED, THANKS

Derek Weaver
08-02-2008, 04:32 PM
First, my eyes would appreciate it without everything in caps next time.

Second, maybe. Give yourself a little longer to adjust, but 8-9 carb blocks may not be enough if you feel good in every other way (rest, strength etc.).

Why did you switch in the first place? Do you not handle carbs well? Or did you just want to experiment?

Steven Low
08-02-2008, 05:08 PM
Yeah, man, don't post in caps or I'll delete it next time. Hurts the eyes to read, and it's just bad forum etiquette.

In any case, any major changes in diet may take a lag time of ~2-3 weeks for the body to adjust.. maybe even a bit longer. So don't sweat it so much. See what happens after 3-4 weeks or so and if it's not better then go back to more carbs. You may be one of those people that just responds well to carbs if that's the case.

Jon Alexander
08-02-2008, 06:34 PM
sorry about posting in caps!! i am at work and that is how we have to write our reports.
the reason i changed is i am trying to get my BF% down the last little bit ( currently at 9%, would like 5 or 6%)and also too experiment. got tired of eating so much also( five blocks of cauliflower is alot!!).

Derek Weaver
08-02-2008, 08:40 PM
Jon,
Like Steven said, it's going to take a little while. Some have noted that it's taken them a full 30 days or so to really adjust to dietary changes.

Going low carb can help you lean out, but in the end, calories will still matter.
Have you tried shifting more of your carb blocks PWO a la Robb's article?

Garrett Smith
08-03-2008, 12:06 PM
Give it more time, and possibly more fat.

Jon Alexander
08-03-2008, 01:53 PM
Derek- I will try to eat more carbs pwo. but is it ok if that makes one of my meals no carb?

Garrett- how much fat do you think i should eat? it already feels lioke i am eating alot of fat.

Thanks for the advice!!

Derek Weaver
08-03-2008, 02:41 PM
Jon,
Yes. That's fine.

Liam Dougherty Springer
08-03-2008, 05:28 PM
When I started uping my fat at first it felt like alot now it feels totaly normal I think my digestive system just needed to adjust. If you feel like you are not digesting as well just slowly add a little each weak or grab some lipase or better yet a full digestive enzyme blend for every major meal. Oh yeah and I eat no fat other than fish oil and high carbs (5-9 blocks depending on glycogen needs) PWO and eat a dinner of high fat and little to no carbs. It works well for me and helps reduce insulin levels for the night time HGH release. Improved recovery = improved energy levels.

I am 165# about 9%BF and consume about 110-140g fat/day. Probrably 10- 15 blocks of carbs or do a perfect zone if it seems I need more recovery. That being said after adjustment to a lower carb higher fat diet I might reduce my fat perhaps even by half some days if I am trying to burn some stored fat.

Garrett Smith
08-03-2008, 07:58 PM
First give it at least two weeks of adaptation time.

Then try 4x fat for a week or two.

I ended up around 17-18 blocks at 5x fat (I never reduced carbs). It worked for me zone-wise, but I don't do it anymore.

Jon Alexander
08-03-2008, 09:05 PM
Garrett- thanks for the help!

Liam- were can i find a good digestive enzyme? and just so i understand, u eat 10-15 blocks of carbs total on a normal day? and you eat 5-9 of those blocks in your PWO meal? so your last meal or two are basicaly no carbs?
how often do you reduce your fat intake?

thanks for the help!

Jon Alexander
08-03-2008, 09:31 PM
Also Liam is that 110-140 grams of fat just your added fat or is that the fat from all your foods combined?

because i just added up my fat intake for today and it was around 155grams, and that is just the added fat not counting what i get from my protein sources.

Liam Dougherty Springer
08-03-2008, 11:37 PM
I have followed the zone diet with double the fat before. originaly I did 1 gram of fat per lean lb. at 173lb. and 12% BF which was about 21 blocks. By the way I also typicaly follow the CF Main pageish. This was alright but after a while I decided to try and gain some weight/strength so I first uped my fat to 71/2 gm for every block to create a surplus of calories and keep my body from using protein. I have since gained strength and decided to cut. I weighed 180lb. and I began by reducing my total blocks, but I felt hungry. I then began IFing and found I needed way less food. I reduced my blocks over just a couple of weeks to 18 blocks, from 26 blocks at the peak of my eating. During this time I kept my fat at 7g/ block and even aded fat at times.

I began lowering my fat especialy on rest days and found that my hunger didn't increase and I began losing fat fast. I have since found through IF and listening to my body I eat way fewer carbs in general and my blocks are around 16 some times 14. At 165 only a few months later I have gone way back up in fat consumed at all times, and while I have retained my strength I find that at times I need to have heavy eating days even up to like 24 blocks after heavy lifting days.

I wrote all of this to explain that I feel as though without IF and a gradual adaptation I am not sure I would have found myself comfortable during the transitions. I also wanted to explain why my ratios fluctuate quite a bit.

As to the grams of fat I posted that is typicaly total fat. If I am eating very lean meat I dont realy count it but egg yolks fatty cuts or sausage I do. I don't think 150+ is to much depending on your activity and weight obviousely. I am sure there are days I have more than doubled that (not recomending it while trying to lose weight).:D

Yes to the dinner. Unless I am trying to gain a little muscle after a heavy day I keep carbs out of my last meal maybe some broccoli or green salad. Lots of Olive Oil or Avocado. Also I stop eating a few hours before bed so even if there are some carbs my inslin shouldn't be rageing.

The digestive enzime I use is Digest Gold by Enzymedica they also make some lipase formulas specifically for fat. They are not cheap but I find them to really ease any digestive issues which can occure from big meals small eating windows or cheat meals.

This is what has been working for me sorry if it was way more than you wanted to know.

Liam Dougherty Springer
08-03-2008, 11:43 PM
Oh yeah I would be sure to get well adjusted to high fat and lower blocks and be sure recovery is good before lowering fat and then test it before maintaining a lower fat for any length of time but at one point I spent about 2 weeks at 16ish blocks and 4.5g/block at full activity and had no problem recovering then I would go back up to be sure I didn't start useing my muscle as a regular source of energy.

Jon Alexander
08-04-2008, 09:30 AM
Liam- thanks for the info, very helpful.
i too do crossfit! i am about 192-197 lbs and fairly active(try and do some activity everyday) so i think the fat is not a problem. i have noticed in just teh short time since switching that my recovery time is much faster!! i will give it another week or two and then i might try lowering my fat on rest days and i have also been thinking about try IF as i think with my messed up work scheduale it might work out pretty well!!
is there an online place were i can find those enzymes?
thanks again for all the info and help!!

Liam Dougherty Springer
08-04-2008, 11:29 AM
is there an online place were i can find those enzymes?
thanks again for all the info and help!!

I am sure there is just Google Enzymedica I get mine from Whole Foods but now that you metion it I will look on line. The guy who owns the company wrote a book "all you need to know about enzymes" Kinda alot of info but I think it was helpfull. The jist is enzyme suplaments free up your bodies ability to focus the enzyme production on the enzymes that can not be suplamented the bennifits include improved cell reproduction (anti-ageing), improved immune function, nuroendocrine efficiancy, and improved digestion/metabolism. I am kinda surprised there is not more talk of enzymes here. I am gonna study more into it and perhaps start a thread. Honestly I don't have a broad enough understanding to be sure that all the supposed bennifits are real but it deffinatly helps digestion.

Jon Alexander
08-05-2008, 03:52 AM
Liam, what does your IF schedual look like? how has it affected your crossfit if at all?

Liam Dougherty Springer
08-06-2008, 02:56 PM
I am pretty random about IF. I try and get one 20+ a week and and one full day of eating. I like to make a rest day the beginning of a long fast because I can eat big in the morning and stop early in the after noon. I would say my average day is 16 hours.

Example: M eat 11-8:30/ T eat 12:30-7:30/ W eat 12-9/ Th(rest) eat 8-3/ F eat 12-10/ Sat(WO in morn on empt stmche) eat-12-8/ Sun (WO OES) eat 11-7.... ....and repeat

If I had my way I would switch up my work outs more often but since I WO after work I typically eat light like 4-6 blocks before my WO at 5 and give myself 2-3 hours to digest before my workout. I break my fast with an apple and some nuts most often then about 20 minutes later 1 or 2 eggs(omega 3) then I have a light lunch high fat low carb about 3 or 4 blocks of protein I love a can of sardines for this.

As far as my cross fit performance I have realized that training OES or Under nourished has effected my performance negatively initially and then led to an increased feeling of endurance and recovery. Also when I am trying to excel in a bench mark WO or am feeling competitive I will rest before the work out eat two 3 block zone perfect meals 2xfat about 2 hours apart with fruit as the carbs usually berries in the second with a two hour fast before my work out the protein is typically eggs in the first and whey in the second (I know it is not paleo). I usually find myself light and in the zone with good nourishment and glycogen ready. If I had a long and active fast and didn't get enough carbs after a high rep WO the day before I may not have enough glycogen.

I think I just took way too long to say that overal my ability to efficiently utilize stored energy during a work out, and metabolize dietary nutrition for improved recovery has improved my ability to perform especially in the metcon arena. In order to maximize these benefits I sometimes train in a state which compromises my ability to perform at the time. Hard to have my cake and eat it too.:D

Jon Alexander
08-14-2008, 03:47 PM
Thanks for all of your advice Liam!

how many cals should I eat per day? i have been tracking it on fit day for the last couple of days, i would post it here but i dont know how? :(

Liam Dougherty Springer
08-14-2008, 07:45 PM
Thanks for all of your advice Liam!

how many cals should I eat per day? i have been tracking it on fit day for the last couple of days, i would post it here but i dont know how? :(

I am not technically quallifide to say how many calories however when trying to lose I some times drop well bellow 2000 on rest days and shorten my eating windows. And when gaining go above 3000 no problem mostly adding fat and protein and switching my carbs to more statchy types of foods.

There are some people here that are well qualified for this.... and there are a couple threads going... I have rescently scene some good stuff along the lines of calorie alotment... maybe you should start a thread specificaly along these lines or this could turn into one if some others jump in.:D