Originally Posted by
mcafiero
Currently I'm following a pretty strict diet of pretty much a lot of meat (about 180g per day), a lot of veggies and the only carbs I consume is right before strength training (and right after). And by carbs I mean 1 banana. That's it. I'm still losing weight. Lost 20 lbs so far since October. I hope to lose 10 more. Once that happens (hopefully by Feb 1), my diet changes and I'll consume more calories, more carbs immediately before my workouts and for the two meals following my workouts. And I'll be at a 200 calorie surplus.
I think thats a pretty solid nutritional plan-
I follow similar Carb Targeting, and almost identical for weight days- (ie: 25g carbs pre workout and 10g carbs post via protein shake)
on longer bike days i am playing around with how much carb i need.. looks like 25-40g per hour..
one thing to note about bananas (which i have always used for pre/post carbs) i've read some stuff recently that says Glucose is much better at topping off glycogen stores in muscles than Fructose, which apparently focuses more on liver glycogen.. i've switched to a maltodextrin based drink for pre/during workout carbs..
Originally Posted by amybikes
(So my two off/spin days are zero carb, and my gym/track double days have the recommended 5g per kg)
That is massive compared to what i am doing! that would put me at 450g of carbs! thats more than a weeks worth of carbs for me right now in weight loss mode..
i dont think Keto is Sustainable for athletes- its more just a way to get your weight in check. one big benefit that comes from doing a super strict keto run is that you really figure out just how much less carbs you can function on.. i found i need way less that i thought i did..
to maintain Ketosis and fat loss during heavy training- i used a hybrid of Cyclical Keto and Targeted Keto.. it works for me..