Low carb diet/HIIT Training

Heisenberg1

Hi starting a low carb diet tommorrow have put together a diet and was

looking for some advice what should i add or take away from this any help

would be great combining this diet with HIIT training and general cardio



Breakfast

2egg omelette with tomato


Snack handful of fruit and nut

Lunch

Turkey/chicken with veg


Snack

Sardines/skippers/salmon


Dinner

Turkey/chicken broccoli/asparagus

tribulus

You need some more fat in your diet, try using some olive oil or nut oils on your meat and veg, or have some more nuts.

rccaulfield

Dunno-diet looks kinda all over the place -Personnaly i wudnt last long without any carbs for fuel-my advice is to eat your proteins carbs and fats but bring your cals down around 15% lower then your daily caloric intake, this way combined with good cardio, some weights and plenty of rest you'll lean out! Low carb diets are very demotivating!

EileenG

Diet looks fine, adjust as hunger requires, don't be afraid of fat.

I'd suggest you do LISS for the first couple of weeks of low carb. After that, you can do your regular cardio or HIIT. When you start low carb, your body has to get running energy from fat, and it does this more slowly than with carbs, typically it can fuel cardio of 65-70% intensity from fat alone, then you run short. Of course, you can go at that level indefinitely, so there is a payoff.

If you want to do cardio that is higher intensity that than, then eat a small carb meal before your workout. Porridge and cottage cheese is good (low gi carb and protein)

Once your body has got used to using fat for fuel, you'll find you can do higher intensity without having to supplement with carbs.

Bigjez

EileenG wrote: »

Diet looks fine, adjust as hunger requires, don't be afraid of fat.

I'd suggest you do LISS for the first couple of weeks of low carb. After that, you can do your regular cardio or HIIT. When you start low carb, your body has to get running energy from fat, and it does this more slowly than with carbs, typically it can fuel cardio of 65-70% intensity from fat alone, then you run short. Of course, you can go at that level indefinitely, so there is a payoff.

If you want to do cardio that is higher intensity that than, then eat a small carb meal before your workout. Porridge and cottage cheese is good (low gi carb and protein)

Once your body has got used to using fat for fuel, you'll find you can do higher intensity without having to supplement with carbs.

Agree. For the first 2 weeks you will feel less motivated but this will change if you stick with it.

flywheel

EileenG wrote: »

If you want to do cardio that is higher intensity that than, then eat a small carb meal before your workout...

Once your body has got used to using fat for fuel, you'll find you can do higher intensity without having to supplement with carbs.

the first bit made sense but the next sentence i don't get... how do you reckon a no carb intake with HIIT* works?

* "real" HIIT - repeatedly pushing over and above lactate threshold

Heisenberg1

EileenG wrote: »

Diet looks fine, adjust as hunger requires, don't be afraid of fat.

I'd suggest you do LISS for the first couple of weeks of low carb. After that, you can do your regular cardio or HIIT. When you start low carb, your body has to get running energy from fat, and it does this more slowly than with carbs, typically it can fuel cardio of 65-70% intensity from fat alone, then you run short. Of course, you can go at that level indefinitely, so there is a payoff.

If you want to do cardio that is higher intensity that than, then eat a small carb meal before your workout. Porridge and cottage cheese is good (low gi carb and protein)

Once your body has got used to using fat for fuel, you'll find you can do higher intensity without having to supplement with carbs.

can you explain some more about LISS ?? and also I plan to have

one day a week that I carb up is that a good idea or will

I just continue on the this plan

EileenG

DubFit wrote: »

the first bit made sense but the next sentence i don't get... how do you reckon a no carb intake with HIIT* works?

* "real" HIIT - repeatedly pushing over and above lactate threshold

Your body gets efficent at using fat to fuel workouts. I've turned in some of my best cycling times on straight keto. And way over the lactate threshold. I hit 45kph today after eating eggs for breakfast.

LISS is low intensity steady state. Basically a brisk walk or the equivelent. You do it for longer. HIIT is typically fast and furious and over quickly.

flywheel

EileenG wrote: »

Your body gets efficent at using fat to fuel workouts. I've turned in some of my best cycling times on straight keto. And way over the lactate threshold. I hit 45kph today after eating eggs for breakfast.

for endurance work i can hear the point being made... but just specifically into the HIIT training being discussed, if you have the time i'd love to hear your experience as it is in a very differnent camp to most of the things i've read...

for your no carb HIIT sessions how many intervals do you do and what was the HIIT recovery:high intensity ratio timings?

do you always do HIIT with no cars now, have you ever compared sessions where you consumed some level of carbs (before/after/both) and seen any difference?

thanks for your time...

corkcomp

Id love to see somebody do true HIIT (i.e. all out to the point of being ready to collapse after 20 mins!!) on a no carb or low carb diet ... OP - you dont need to go mad on the carbs but make sure to get in some complex carbs before a HIIT session if you really want to be able to do a good session ..

EileenG

I just do HIIT. Either two minutes on, one minute off (I cycle) or for specific stretches of road. I'm not keen on doing it in the gym where I have better timers, because everyone turns to stare at the racket I'm making breathing.

The point about HIIT is preceived intensity. If you are going flat out, does it matter if you could have a meter further going flat out on carbs?

rccaulfield

corkcomp wrote: »

Id love to see somebody do true HIIT (i.e. all out to the point of being ready to collapse after 20 mins!!) on a no carb or low carb diet ... OP - you dont need to go mad on the carbs but make sure to get in some complex carbs before a HIIT session if you really want to be able to do a good session ..

Exactly! Carbs are the bodys prime source of fuel- fats make me sluggish and useless so i cant burn anything- complex carbs for brekkie( porridge) or lunch(Brown rice)etc and im fit and healthy!

flywheel

EileenG wrote:

I just do HIIT. Either two minutes on, one minute off (I cycle) or for specific stretches of road.

thanks for the info so far... on an average stretch how many intervals would you get in... do you only use precieved rate of exertion or do you have a power meter on your bike (or some form of cadence / heart rate monitoring)?

what exactally do you usually eat in the period before an after your HIIT sessions?

BobbyOLeary

corkcomp wrote: »

Id love to see somebody do true HIIT (i.e. all out to the point of being ready to collapse after 20 mins!!) on a no carb or low carb diet

Have a look at any of the top CrossFitters, they're all on low carb diets and can do HIIT exercise pretty well.

corkcomp

EileenG wrote: »

I just do HIIT. Either two minutes on, one minute off (I cycle) or for specific stretches of road. I'm not keen on doing it in the gym where I have better timers, because everyone turns to stare at the racket I'm making breathing.

The point about HIIT is preceived intensity. If you are going flat out, does it matter if you could have a meter further going flat out on carbs?

i reckon it does matter ... Example - when i do HIIT i usually work on getting HR to 175 (15k on a 3% incline) and 150 (sprinting and recovery) I find it impossible to get above 160 if i dont have enough carb fuel on board but the 160 feels like the 175 if you get my drift?

If somebody is trying to reduce carbs for whatever reason, they could still eat low GI fruit like berries before a workout along with a lean protein source .. I find any kind of fat intake within 4 hours of a workout makes me sluggish where as I can work out 30 minutes after a load of fruit..

EileenG

When I use a heart rate monitor, I can get up to 185 which is pretty good considering I'm 48, and my resting pulse is about 55.

It depends on the road. I tend to pick a point (top of a hill, distant sign post) and go flat out for that. I generally try not to look at my speedo while I'm sprinting so I can keep my attention on the road. Sometimes I race a slow moving car, or a plane taxiing for take-off.

Heisenberg1

EileenG wrote: »

When I use a heart rate monitor, I can get up to 185 which is pretty good considering I'm 48, and my resting pulse is about 55.

It depends on the road. I tend to pick a point (top of a hill, distant sign post) and go flat out for that. I generally try not to look at my speedo while I'm sprinting so I can keep my attention on the road. Sometimes I race a slow moving car, or a plane taxiing for take-off.

Well I'm into the 3rd day of this plan and I feel really

tired and I couldn't do anything too intense in the gym
Will this tiredness last for long???

ragg

EileenG wrote: »

Diet looks fine, adjust as hunger requires, don't be afraid of fat.

I'd suggest you do LISS for the first couple of weeks of low carb. After that, you can do your regular cardio or HIIT. When you start low carb, your body has to get running energy from fat, and it does this more slowly than with carbs, typically it can fuel cardio of 65-70% intensity from fat alone, then you run short. Of course, you can go at that level indefinitely, so there is a payoff.

If you want to do cardio that is higher intensity that than, then eat a small carb meal before your workout. Porridge and cottage cheese is good (low gi carb and protein)

Once your body has got used to using fat for fuel, you'll find you can do higher intensity without having to supplement with carbs.

This is the best advice on the internet, take it. Only thing I'd disagree with the LIIT. I'd start with HIIT you may need to adjust it, but imo its better to start big.

The other advise couldn't be better, IMO. Use carbs to fuel your workout, then go Low carb at all other times.

Personally, I'd add weights, Big heavy compound moves, and do the HIIT after but thats just me.
If you do add the resistance eat a small carb meal afterwars too

ragg

EileenG wrote: »

The point about HIIT is preceived intensity. If you are going flat out, does it matter if you could have a meter further going flat out on carbs?

That is actually a question I've never really contemplated before & a good one. Obv for weights, it doesn't hold true, but for cardio, its something i'm going to look into.

I suppose its kind of like unfueled cardio in one way, but you are fueled to an extent - could be worth a new thread

where as I can work out 30 minutes after a load of fruit..

Depends on what kind of workout, a good resistance or HIIT workout, i find I crash half way through on fruit, too much sugar. A granary sandwich and that will never happen.

Low carb is an awesome for diet alon, but, Carb cycling, IMO, really is the king when combining Diet & exercise

EileenG

luzon wrote: »

Well I'm into the 3rd day of this plan and I feel really

tired and I couldn't do anything too intense in the gym
Will this tiredness last for long???

It's normal. Your body still hasn't quite got used to using fat for fuel. Don't worry, you'll soon have energy again.

flywheel

EileenG wrote: »

When I use a heart rate monitor, I can get up to 185 which is pretty good considering I'm 48, and my resting pulse is about 55.

It depends on the road. I tend to pick a point (top of a hill, distant sign post) and go flat out for that. I generally try not to look at my speedo while I'm sprinting so I can keep my attention on the road. Sometimes I race a slow moving car, or a plane taxiing for take-off.

i can see you are bringing your intensity level up... what's the goal for your HIIT sessions?

i'm still trying to get to grips with your point about performing HIIT with no carb intake... what do you eat before / after your HIIT sessions (is it always zero carb)... are you on a completely no carb diet?

amazingemmet

corkcomp wrote: »

Id love to see somebody do true HIIT (i.e. all out to the point of being ready to collapse after 20 mins!!) on a no carb or low carb diet ... OP - you dont need to go mad on the carbs but make sure to get in some complex carbs before a HIIT session if you really want to be able to do a good session ..

I've done it loads on top of a training volume that rivals professional sports players, it easy to do once you are properly adapted, ingesting enough fats and looking after glycogen replenishment.

flywheel

amazingemmet wrote: »

and looking after glycogen replenishment.

would be interested to know what works best for you to replenish your glycogen reserves?

have you experimented with quantity and timings (pre/post HIIT), what have you found works best for you (if you're willing to share details on your stats)

what kind of HIIT are you performing?

EileenG

DubFit wrote: »

i can see you are bringing your intensity level up... what's the goal for your HIIT sessions?

i'm still trying to get to grips with your point about performing HIIT with no carb intake... what do you eat before / after your HIIT sessions (is it always zero carb)... are you on a completely no carb diet?

Actually, my goal is usually to get there in time for school pick up. Go as hard as possible, coast for a short time, belt along again. Giving heart and lungs a good workout is a good idea while I'm at it.

I don't eat zero carbs, I do eat a bucket load of veggies. I just don't eat starchy/sugar carbs. My typical breakfast is something like a mushroom omlette and I cycle after that. When I come in, I might make a whey shake with a small amount of glucose and a spoonful of creatine.

amazingemmet

DubFit wrote: »

would be interested to know what works best for you to replenish your glycogen reserves?

have you experimented with quantity and timings (pre/post HIIT), what have you found works best for you (if you're willing to share details on your stats)

what kind of HIIT are you performing?

To replenish glycogen I use glutamine in place of carbs gram for gram in my pwo shakes and bcaa(30g) and whey isolate pre works for me I never get that flat look people do when low carbing when following the above

I train a bit differently then most round here but I normally include a 2:1 rest to work ration for maybe 10-15 reps