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Old 12-30-2008, 10:28 AM   #1
Justin Keane
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Hola all.
Looking to lean out by about 10 pounds while ramping up performance and after looking through past wod journals it seems like I was hitting my best #s while maintaining that lower bodyweight while going pretty low-carb: probably only 4-5 blocks a day of veggies and fruit.

So I am back on that routine and trying to zone it (as portion size can occasionally be a downfall of mine) per Robb W's 'sub in 3 fat blocks for every removed carb block.' For me, that works out to 17 blks protein, let's say 3 blks carbs, and 59 blks fat.

Problem is occurring at day's end every now and again when I reach for the almond butter and just like that am 20-30 blocks over my prescription. I'm not stressing out about that too much b/c it's not an every day thing and it almost always occurs the evening after a poor night's sleep so I feel like I have a handle on it, but I am curious:

What exactly is happening hormonally when I am taking in that amount of fat at 9 or 10 PM, 3 or 4 hours after my last meal? Is it in and of itself going to significantly derail the leaning out process? One reads so much about how any late-night calories are automatically stored as fat no if ands or buts and I wonder how truthful that is.

Any thoughts would be welcome.
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Old 12-30-2008, 04:33 PM   #2
Steven Low
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Originally Posted by Justin Keane View Post
What exactly is happening hormonally when I am taking in that amount of fat at 9 or 10 PM, 3 or 4 hours after my last meal?
You're hungry?

The only thing I can think of is that I know that some fats are required as steroid precursors. One of the studies I mentioned in neuroendocrine response showed that exercise the previous day followed by sleep deprivation shows an increased spike in growth hormone (and probably another anabolic response) during the next night's sleep. So your body may be preparing for that.

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Is it in and of itself going to significantly derail the leaning out process?
Not necessarily. The best way to figure out if you're leaning out is the mirror. It never lies.

That or like calipers, hydrostatic weighing, etc. Scale doesn't work too well since you can gain muscle and lose fat at the same time (although not that efficiently).

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One reads so much about how any late-night calories are automatically stored as fat no if ands or buts and I wonder how truthful that is.

Any thoughts would be welcome.
That's one of those dumb myths.

Let's say your body requires 3000 cals to maintain weight and you're eating 2600 during the day and then you have a 400 cal snack before bedtime. You're body's not going to store that as fat but use it to maintain it's own weight.
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Old 12-31-2008, 07:13 AM   #3
Justin Keane
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Thanks Steven...really interesting stuff about the pre-GH theory.
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Old 12-31-2008, 12:47 PM   #4
Derek Weaver
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Like Steven said, the late night eating this is a myth in terms of automatic storage in fat cells.

Wondering what kind of work you're doing though on 3 blocks of carbs? That's not just ketogenic, but just under Anabolic Diet levels of carbohydrate.

Just going low carb won't necessarily improve your body comp if you're still eating too much. Don't be afraid to manage insulin and carb intake by jamming them in PWO... another Robb suggestion that worked wonders for me in the past before I decided to get strong, and as such a little chubby. Gotta figure that back out.

Just throwing that out there. Kind of surprised there hasn't been more of a conversation in this one.... must be the "Zone" sub forum.
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Old 12-31-2008, 02:20 PM   #5
Justin Keane
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Wondering what kind of work you're doing though on 3 blocks of carbs? That's not just ketogenic, but just under Anabolic Diet levels of carbohydrate.
3's probably a little bit low...maybe more like 5. I'll typically eat a piece of fruit and a little veggie w/my first meal of the day (around noonish) and then have a package of broccoli or spinach w/dinner. Snacking on fats btw those two meals and after dinner.

Performance (probably averaging 3 metcons and 2 strength wods/wk) hasn't seemed to suffer since I've gone back on the lower-carb. But I do find that I really have to work to get the 5-6 carb blocks in, so that could also be where the late night hunger is coming in on the days where I'm only getting 3 or so.
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Old 12-31-2008, 04:10 PM   #6
Derek Weaver
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Could be. Bananas and tubers like yams or sweet potatoes were great to help restore glycogen for me.

I started hitting a lot of CF Metcon PR's with the more targeted carb approach and experienced better body comp. Looking to get back on track once I can shake this little bout of bronchitis I've developed.
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