1&1 Question

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    1&1 Question

    As someone w previous experience w keto, 1&1 seemed a no brainer way for me to get some extra lbs off (bc I KNOW I am capable of sticking to low/no carb bc I did it for 10 months) without compromising my training (I went off it in the end instead of staying on it for maint bc I found it greatly effected my ability to work out effectively).

    I generally work out in the morning, if lifting it is after breakfast.

    I tried to lift on a "carb" day, following no carbs, with just a serving of oatmeal w protein powder + coffee/milk before hand. Did not go well at all. Could not even pick up a weight I had previously gotten 3-5 reps on multiple occations in deadlifts/rack pulls for a rack pull. Dropped self doing scapula shrugs on first set and had to retreat to inverted rows. 10/10 was not amused. Was basically ok doing some cardio (day 1 full circuit - high knees were somewhat jog in place ish but that is on par w my current fittness level) after, but argh.

    Is this possibly a glycogen issue? Am I better off lifting on a "no carb" day since first thing in the morning my muscles will be nice and fueled up w yesterday's carbs? Has anyone else had experience with doing barbell based strength training on this diet? (doing a 2-3 day a week lifting program with legs/upper body push/upper body pull combos on all days.)


    #2
    'rin interesting question. At a certain level each of us is unique so what I will say here is generic. You will need to think about it and see how it fits in with your self-care and training. All carbs pass through the liver where they will be converted into glucose (that is released into the bloodstream) or glycogen (that's stored in the liver). Lifting is glycogen-dependent when it hits the 70% of VO2 Max uptake (there is a study on that here). Glycogen is also stored in the muscles and it is that supply that is used in the first instance when lifting. Logically, a few hours after eating carbs your muscle glycogen levels should be high enough for your muscles to function but if this is not the case you may be taking longer to process and store glycogen after eating carbs. This is also born out by your cardio performance - good but not great. The speed at which glycogen is synthesized and stored depends on insulin sensitivity and, also, fitness. People who regularly do endurance exercises respond faster and store more glycogen in their muscles than those who don't. To better understand why your body responds this way be aware of what you eat and when you train and what effect it has and, also, check out your insulin levels in case there is any underlying issue there. I really hope this helps a little.

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      #3
      I personally work out better fasted. So in a fat burning state. I don't even attempt to workout after a meal, much less after a carby one. Because I fall asleep after eating, not to mention working out.

      It's like a lionness going for a nap after a kill.

      Working out in a fat-burning state gives me steady energy during the workout, and I'm also able to workout more "explosively".

      I personally think there is a difference between being in a ketogenic state, and being a fat-burner. Being a fat-burner means that you are metabolically flexible at all times. You burn fat easily as a fuel source, no matter what time it is, or if you have eaten carbs or not. Training your body to be efficient at burning fat takes a couple of months, whereas if you only want to be in ketosis, well, you can exit that stage within a day.

      I'm not sure I'm being clear in what I'm trying to say - but I hope you get it.

      I've been fasting for 21 hours a day for a year. With periods of 16: 8 in between. And I know I wouldn't do well with this plan - simply because if I had to eat carbs during the day, I would be exausted all day. My body just isn't used to being a sugar-burner anymore.

      If I were to eat during the day, it would have to be mostly fat.

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        #4
        From my prior experience w keto, I know it doesn't effect my performance on steady state type things - I walked upwards of 25 miles in a day quite regularly, and did a lot of mid speed 5ish mile cycling jaunts (bikeshare bikes only have 3 gears and limited use windows, lol). It didn't seem to effect me with low/mid weight dumbbells - tested Upperbodybuilder which is one I do regularly and it felt "normal".

        Trying some lifting today - yesterday was a carb day, today is not but I gave myself a slightly larger then plan breakfast (added 2 oz of ham and a slice of cheese to my spinach and eggs) in case there is some psychological bullshit w feeling underfed.

        So far I am eating the fkn universe on my carb days (yesterday I decided to eat 5 meals wtf). Giving it another week or so to see if that self regulates before I tweak things further.

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          #5
          'rin
          I'm doing the 1&1 myself and have found that my body takes an adjustment period of about a week (am currently restarting it after the holidays). Eating outrageously on free pass days and barely getting through the low carb days while feeling quite weak, are the biggest part of it. But during my first take at 1&1, after that week my body started to go into a kind of fast-mode for the low carb days. I didn't feel much hunger and ofttimes even skipped breakfast because of not feeling like eating. The free pass days normalized a bit. At the same time my energy levels increased and my ability to work out did as well. (Disclaimer: I do not lift heavy … yet.)
          I don't know for how long you have been on the 1&1, but would recommend sticking to it closely for at least a week or two before you begin tweaking.


          Edit: Another thing that I have found helps me if I have been exercising a lot and am feeling particularly depleted on a low carb day, is sneaking in a protein shake. Sometimes I will even do this preventatively before the energetic low has a chance to kick in.

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