Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Nutrition > General Nutrition

Reply
 
Thread Tools Display Modes
Old 12-07-2007, 09:37 PM   #11
Kim Dowse
Member
 
Kim Dowse's Avatar
 
Join Date: Apr 2007
Location: Albuquerque, NM
Posts: 32
Default

Gittit - from a female point of view. I concur with the posts in this thread:

Increase your protein
Increase your (good) fats
Increase your caloric intake.

You are losing muscle because you are overtraining and not taking in enough calories to sustain. I did the six small meals for years. Decided to try IF about seven months ago. I gained muscle, strength and stamina. I was fasting anywhere between 14 and 17 hours 4 days a week. I moved three months ago and my eating got a bit out of whack...was in temp housing for a month, remodeled the kitchen, yada, yada...more excuses.

Anyway, went back to eating small meals with lots of "convenience" foods as I travel for work...zone bars and protein shakes (yes, I know, horrible for ya - but did it, done, over). My performance suffered. I had a hard time squatting and running. I was always tired...yet did not sleep well...gained seven pounds and 1.5% bf.

Started back on IF'ing and WAM 10 days ago. PRs this week in deadlift, bench press and hand stand. Have lost 4 of the 7 pounds and 1% bf. My calories per day range between 1400 and 1800. I need to up my fat a bit more, but have been super hesitant...it's that female demon in the head. Also, if I plan for an IF day and I am starving I break the fast early. Otherwise, for me I become the tazmanian devil and eat everything in site. Play with your diet and figure out what works for you. Oh, and the week before my period I crave almond butter...I could eat the whole freakin' tub.
Kim Dowse is offline   Reply With Quote
Old 12-08-2007, 09:09 AM   #12
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default

another vote for higher fat. my macros look similar to yours for P and C, but i have well over 100 g a fat a day.

i IF 5-7 d/wk with 15-17 hr fasts. with that IF schedule and the above mentioned macros - ive definitely increased strength and i think muscle mass (weigh the same, if not more, than before IF - but leaner). i realized im not doing quite the volume of activity you are (im doing CA wod or xf 5 d/wk).... but i think youll be successful with IF once you get enough P/F.
Eva Claire Synkowski is offline   Reply With Quote
Old 12-08-2007, 11:02 AM   #13
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

Thanks all for your replies!
I'm going to give it a shot for a few weeks. Here is my plan:
- Fast 15-18 hrs, 4-5 days a week.
- Up the fats (is 60g a reasonable amount? I am trying to lose bodyfat and I take an additional 8-10g fish oil a day.) I don't think I need more than 120g protein with less than 100lbs LBM. For carbs I'll stay with green leafy vegetables on most days. That puts me at about 1330 kCal a day, 36% Protein, 47% Fat, 15% Carb.
- Add a carb-up with 100g C from sweet potatoes/berries once every 5-7 days, depending on how I feel.
- I'll keep the whey protein for use during long workouts and otherwise stick to whole foods.
- I'll report my results - hoping to see some improvement in body comp and recovery.
Does this sound like a good plan?
Again, I really appreciate the input from everyone!
Gittit Shwartz is offline   Reply With Quote
Old 12-08-2007, 02:59 PM   #14
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Cortisol sounds like your main enemy here from hours of training....that and lack of total calories (which also elevates cortisol)
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 12-09-2007, 04:00 PM   #15
Greg Battaglia
Senior Member
 
Greg Battaglia's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 269
Default

Personally, I'd go with a 55/25/20 (F/P/C). Protein shouldn't go above 30% IMHO.
__________________
There are dreams we’re taught are normal, whether it’s money or success or any of those things, but we shouldn’t believe in those things if they are not important to us. There is an ocean between our real lives and what is expected of us.” -Tim Lambesis
Greg Battaglia is offline   Reply With Quote
Old 12-09-2007, 05:01 PM   #16
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

Greg, why shouldn't it? What's the rationale behind these ratios? Not challenging, just curious.
Gittit Shwartz is offline   Reply With Quote
Old 12-09-2007, 08:53 PM   #17
Greg Battaglia
Senior Member
 
Greg Battaglia's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 269
Default

As protein % begins to exceed 30% of daily calories you;re putting yourself at risk for "protein toxicity". Basically you're body breaks excess protein down into nitrogenous substances, which are toxic. The result is an added strain on your kidneys to filter the excess. That's the very basic answer.
__________________
There are dreams we’re taught are normal, whether it’s money or success or any of those things, but we shouldn’t believe in those things if they are not important to us. There is an ocean between our real lives and what is expected of us.” -Tim Lambesis
Greg Battaglia is offline   Reply With Quote
Old 12-10-2007, 09:19 AM   #18
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

Greg,

Have you found any research to substantiate that claim?

As far as I know, the only peer-reviewed study that found that high protein intake damaged kidneys was a study whose participants consisted entirely of elderly people whose kidneys were already screwed up to begin with.
-Ross Hunt is offline   Reply With Quote
Old 12-10-2007, 05:53 PM   #19
Greg Battaglia
Senior Member
 
Greg Battaglia's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 269
Default

Ross, you're right. I apologize for my mistake. I meant to say ammonia toxicity. I think I said nitrogen because proteins contain nitrogen. Sorry about that, I've been staying up late studying for finals and I typed that post very quickly. Anyway, I think 36% protein is a bit too high, relatively speaking. We know that over 40% rabbit starvation can occur (ala Cordain, I don't remember the exact study, but I'll dig it up if your wish), so why risk it by going so close? If you want to try it, and it works, then I say keep it. Can't argue with the black box. However, I personally think it's best to be safe and go with 25% and replace the lost 11% with good fats. In my experience, anything over 30% produces adverse side effects, like fatigue, dehydration despite plenty of water, loss of concentration, headache, and heart palpitations. Black box it, I doubt any harm will be done short-term, just make adjustments if things start to go wrong.
__________________
There are dreams we’re taught are normal, whether it’s money or success or any of those things, but we shouldn’t believe in those things if they are not important to us. There is an ocean between our real lives and what is expected of us.” -Tim Lambesis
Greg Battaglia is offline   Reply With Quote
Old 12-10-2007, 08:32 PM   #20
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

Good enough. With plenty of tasty fruits and vegetables out there, and lots of good fats, I definitely don't see going higher than that as necessary.

I have only anecdotal evidence to back this up, but I suspect that rapid changes in protein intake--in either direction--have an awful lot to do with bad effects. It's definitely possible to overdo it on protein intake--I've been there, too, and it isn't pretty.
-Ross Hunt is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 06:35 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator