iron addict
03-11-2005, 02:37 PM
Many people here do time carb diets to drop body fat and preserve or build muscle while dieting. As previously stated in my timed carb diet article, no, or low carbohydrate diets with periodic carb ups, and always ensuring post workout carb ups are completed are the best way to get lean while not sacrificing muscle. And if implemented properly, strength and mass will be built while dieting.
The way these diets are typically structured is to have a set amount of days where low or no carbs are consumed unless it is a workout day, and then have specific carb-up periods to replenish glycogen stores, help keep thyroid output high, and give the trainee a break from the low carbs. This keeps performance good and keeps a trainee sane while dieting. Some people though can have a problem with having three to five days with low or no carbs. While I do feel that the standard plan is the best approach to doing this, and the fastest way to drop body fat, I also understand it is not for everybody, and modifications can be used for some of these trainees that won't do it the traditional way.
A typical time carb diet might be four days without carbs (training days get carbs PWO, and a normal meal after) and three days where carbs are consumed. This can be kind of rough on some trainees for various reasons. And some guys just don't have the mental fortitude to go if three to five days without consuming significant quantities of carbs. If they stick with it after approximately a week and a half to two weeks they will find energy levels are fine and performance stays good. But………. getting some people to do the whole two weeks can be difficult. And I have heard every excuse in the world as to why can't be done some very valid some absolutely horrible. I had one guy tell me if he went more than five hours without carbs he would pass out. What I pointed out that it was a miracle that he woke up after sleeping for five hours he backed off on his exaggeration about how bad it made him feel. And the reality is no one no one will pass out after not eating carbs or not eating for five hours. But some people like to be dramatic.
Here are some options for people that won't or don't want to take the traditional approach to a time carb diet:
An every other day timed-carb diet. Yes, this is exactly what it sounds like. On day one you consume low or no carbs. On day two, you have a normal carb day. Repeat process indefinitely. Pretty simple huh? It works, and works well as long as you understand that the rate of fatloss will be half or less than half of a normal timed carb diet. And of course you can play with the ratios indefinitely, so you can do two days no carbs, one day carbs or vice versa.
Another approach, and one that works well for people that tend to be somewhat hypoglycemic is doing a half-day no carb, half-day carb. What works best is consuming carbs in the morning and then having a carb cut-off at a specified time, say two o'clock in the afternoon. After your carb cutoff, no carbs are consumed and the diet consists of protein and fat. This will allow fat to be burned at a more rapid pace than if carbs are consumed during those hours. Of course it is a compromise, but significant amounts of body fat can be lost over time, and it is a pretty comfortable diet to do. That is unless you get visions of ice cream dancing in your head about eight o'clock while watching TV—lol.
Remember low-calorie moderate to high carbohydrate diets will drop scale weight. The problem is, a lot of the weight lost will be muscle because insulin shots down the enzymatic process that allows body fat to be liberated. Insulin control is really what we are after here, no carbs = no insulin= body fat liberated = muscle preserved--simple as that! I hope these options gave you a couple more ideas for those that are hesitant or just don't have the willpower to go too long without their favorite carbs.
Iron Addict
The way these diets are typically structured is to have a set amount of days where low or no carbs are consumed unless it is a workout day, and then have specific carb-up periods to replenish glycogen stores, help keep thyroid output high, and give the trainee a break from the low carbs. This keeps performance good and keeps a trainee sane while dieting. Some people though can have a problem with having three to five days with low or no carbs. While I do feel that the standard plan is the best approach to doing this, and the fastest way to drop body fat, I also understand it is not for everybody, and modifications can be used for some of these trainees that won't do it the traditional way.
A typical time carb diet might be four days without carbs (training days get carbs PWO, and a normal meal after) and three days where carbs are consumed. This can be kind of rough on some trainees for various reasons. And some guys just don't have the mental fortitude to go if three to five days without consuming significant quantities of carbs. If they stick with it after approximately a week and a half to two weeks they will find energy levels are fine and performance stays good. But………. getting some people to do the whole two weeks can be difficult. And I have heard every excuse in the world as to why can't be done some very valid some absolutely horrible. I had one guy tell me if he went more than five hours without carbs he would pass out. What I pointed out that it was a miracle that he woke up after sleeping for five hours he backed off on his exaggeration about how bad it made him feel. And the reality is no one no one will pass out after not eating carbs or not eating for five hours. But some people like to be dramatic.
Here are some options for people that won't or don't want to take the traditional approach to a time carb diet:
An every other day timed-carb diet. Yes, this is exactly what it sounds like. On day one you consume low or no carbs. On day two, you have a normal carb day. Repeat process indefinitely. Pretty simple huh? It works, and works well as long as you understand that the rate of fatloss will be half or less than half of a normal timed carb diet. And of course you can play with the ratios indefinitely, so you can do two days no carbs, one day carbs or vice versa.
Another approach, and one that works well for people that tend to be somewhat hypoglycemic is doing a half-day no carb, half-day carb. What works best is consuming carbs in the morning and then having a carb cut-off at a specified time, say two o'clock in the afternoon. After your carb cutoff, no carbs are consumed and the diet consists of protein and fat. This will allow fat to be burned at a more rapid pace than if carbs are consumed during those hours. Of course it is a compromise, but significant amounts of body fat can be lost over time, and it is a pretty comfortable diet to do. That is unless you get visions of ice cream dancing in your head about eight o'clock while watching TV—lol.
Remember low-calorie moderate to high carbohydrate diets will drop scale weight. The problem is, a lot of the weight lost will be muscle because insulin shots down the enzymatic process that allows body fat to be liberated. Insulin control is really what we are after here, no carbs = no insulin= body fat liberated = muscle preserved--simple as that! I hope these options gave you a couple more ideas for those that are hesitant or just don't have the willpower to go too long without their favorite carbs.
Iron Addict