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 > Weight Gain, Weight Loss, Body Composition

Reply
 
Thread Tools Display Modes
Old 10-22-2009, 05:59 PM   #1
David Green
New Member
 
Join Date: Mar 2009
Posts: 6
Default IF and Low-Carb decreasing performance?

I have been doing IF for a while (15-16 hr fasts almost everyday) along with eating mostly paleo at pretty low carb and for a while it was great but lately my performance seems to be decreasing.

my carbs the last few weeks have been mostly just vegetables with a little fruit except for on the weekends.

On the weekends sometimes I go a little crazy and binge eat (including not clean carbs but maybe not enough??) so during the week I really tighten up and maybe my calories go too low? I have tried upping my fat only but it hasn't seemed to bring back my performance.

I think my testosterone levels have dropped because I definitely have decreased sex-drive the last 2 months or so as well. could this be due to the low carbs? or just too few calories? I feel like overall i am getting enough calories throughout the week that calorie deficit shouldn't be the problem but I am kind of at a loss.

I'm wondering if I should start including some carb-up days with sweet potatoes and whatnot.

I was doing half a sweet potato post-workout for a while but i have recently gone back to no PWO nutrition. neither seemed to make a huge difference. Any advice would be appreciated.

-DG

oh and i follow the MEBB program pretty strictly sometimes switching what the ME exercises i do are and i do one day a week of sprints.
David Green is offline   Reply With Quote
Old 10-22-2009, 07:34 PM   #2
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

If you are really lean already, you may not have enough fat.

One thing I look at first if recovery sucks is increasing my protein.

I don't think I've ever eaten just one sweet potato, much less a half of one. Sounds like you just plain need some more food.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 10-22-2009, 08:45 PM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Take most of your carbs PWO if you're going to go low carb
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 10-23-2009, 12:38 AM   #4
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

I'm going to throw a couple ideas in here as well.

Like Garrett said, you probably need more food. When you say you've been IF'ing and going low carb for "a while"... what does a while mean? 4 weeks? 12 weeks? 20 weeks? A time frame is best.

If your sex drive is dropping I'd hazard a guess that you're already really lean and could stand to put on a few pounds.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 10-23-2009, 05:49 AM   #5
Darryl Shaw
Senior Member
 
Join Date: Apr 2008
Posts: 708
Default

Not enough calories or carbs. Eat more of both.
Darryl Shaw is offline   Reply With Quote
Old 10-23-2009, 08:07 AM   #6
David Green
New Member
 
Join Date: Mar 2009
Posts: 6
Default

Quote:
Originally Posted by Derek Weaver View Post
I'm going to throw a couple ideas in here as well.

Like Garrett said, you probably need more food. When you say you've been IF'ing and going low carb for "a while"... what does a while mean? 4 weeks? 12 weeks? 20 weeks? A time frame is best.

If your sex drive is dropping I'd hazard a guess that you're already really lean and could stand to put on a few pounds.
Thanks everyone. I'd say ive been doing lo carb and IF'ing for about 4 months? I've definitely gotten leaner but I don't think i'm too lean as i still have a good amount of stubborn fat but who knows. maybe that's not going away cause my metabolism is messed up from too low calories??
David Green is offline   Reply With Quote
Old 10-23-2009, 10:33 AM   #7
Liam Dougherty Springer
Senior Member
 
Join Date: May 2008
Posts: 338
Default

If you have been on a simmilar routine for about four months it is time to shake it up. Throw in a few hypertrophy sets after your heavy lift on ME days in the same movement patern as the lift you did that day. Eat alot and try gaining weight for a little while give your metabolisim a reason to work. You are probrably just not experienceing results because you are used to the stress being presented. Oh and on your third day in each cycle try a moderate or heavy metcon workout never longer than 10 minutes the heavier the shorter. Just for a while shake it up and see what happens.
Liam Dougherty Springer is offline   Reply With Quote
Old 10-23-2009, 11:19 AM   #8
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Take a few days off any lifting and eat low fat/higher carb centered mainly around sweet potatoes as your source (fat is low to keep calories in check...so you don't put on more weight in the process). Get the most bang for your effort eating all day long too in smaller meals for a slow carb load.

My guess is your muscle glycogen stores are tapped out......allow a bit of time off to fill up and you will explode out of the gate the next workout.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 10-23-2009, 01:46 PM   #9
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

I agree with Mike, but would take it one step further and suggest above maintenance cals for a little while.

Your hormones are likely out of whack.

Stubborn fat isn't necessarily about calories or being lean enough. One can have stubborn fat pockets but still have low body fat. They're two different things.

I'd also guess a bit of body dysmorphia (sp?). Not an insult, just a statement. We all have at least a little bit of it.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 10-23-2009, 03:46 PM   #10
David Green
New Member
 
Join Date: Mar 2009
Posts: 6
Default

Thanks everyone. I am going to try to carb up and eat more calories this week. Definitely a little dysmorphia. i'll let you all know what happens.
David Green 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 01:56 PM.

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