You say that many can get lean on more carbs. I dont understand why such a wide range of thoughts.
Doctors are not very familar with the biochemistry and certainly not familiar with the more "cutting edge" science/concepts behind oxidative rates and why they differ from person to person, physiologists and biochemists are more versed in the concepts and a few people understand that there is biochemical diversity from person to person (and that we can manipulate the biochemistry.)
But let me try to address this in a useful manner.
Everyone has different biochemistry: the amounts of enzymes necessary to make carbs, proteins, or fats available differ. Further, the enzymes necessary for the use of the substrates of the byproducts of braking these down differs person to person as well and we can alter this all by how we eat and train.
Further, the carb needs of an athlete are higher than those of a more sedate person! Perhaps one should focus on low glycemic index carbs for their carbs or is that bunk?
The attention to the glycemic index of carbs only matters if you eat them alone and not in meals...and even alone it is the other number that is more telling, the glycemic load... but still not important in a meal. In a meal the fiber, fat, proteins and carbs interact to alter the glycemic effect.
Now, it IS better to choose your foods from whole food sources versus processed and simple foods because the dimple foods enter the blood faster and can spike glucose and insulin...etc.
So, moving on lets say you take a test and we determine you are best at 55 carbs 25 protein 20% fats. This is a baseline that we can manipulate for higher hormonal response to favour growth or cutting!
Someone else might test at 75% carbs 15% protein and 10% fats. I had a client like this. We could get her lean on 60-65% carbs!
Starting to see how people can differ in their response to carbs.
Yes, it can ALSO be an issue of calories. Macronutrient ratios and calories work together! There is often the challenge of balancing the bulk versus the calories and macronutrients.
Our carbs will vary with our goal. In general:
Gain Muscle...increase carbs and modulate protein as needed with attention to nutrient timing.
Lose Fat... decrease carbs and modulate protein as needed.
At 45% some can get very lean, but if you have trained your body to not be responsive at 45% by eating that or less carbs for a long period, then you may need to go for a bulking cycle closer to baseline (say 4 weeks) before starting to modulate carbs and protein to see regular decreases in fat.
About the sleep... the MAJOR challenge will be that you train late. Those hormones are powerful stimulants and this is a big deal. Any time you change your training and intensity goes up so will your hormones (adrenaline and cortisol should be low when you go to sleep...)
You can address this and train the body to take them up quickly after training so you can more consistent good sleep.
- Your caffeine intake after 3 should be stopped.
- Your training should not go over 40 minutes. (To keep cortisol release at bay)
- Pay special attention to performing a gradual cooldown followed with 30 second stretching of major muscle as well as those worked (to take advantage of relaxing properties.
- Your post workout nutrition should consider cabs and protein (carbs can help in the relaxing).
- A soothing shower with lavender, verbena, and other soothing herbs.
- Chamomile, verbena and other teas known for their relaxing properties 1 hour from bed time.
Some more to read through as it will give you more information about the sleep aspect. http://www.discussbodybui.ing.com/tm.aspx?m=227857
Also, Read this for more recommendations to help sleep/recovery http://www.discussbodybuilding.com/m_95217/mpage_1/tm.htm#95851
And look at this post http://www.discussbodybuilding.com/m_143933/mpage_1/tm.htm#144440
I am now eating a small meal instead of the straight protein.
Good, this can lower the stimulation at bed time! Should help Im bumping carbs up some to 45%
Through that las meal and pre and post exercise nutrition? Im adjusting supplements so I dont have as much zinc.
Good. Any supplements that you would recommend?
First, post what other changes are you adopting and then go a week with these changes.
After that, tell me how you feel. There are some supplements, foods, herbs, etc that do benefit the inability to relax. but you want to find out how much you can get form the recommendations first!
As for the Psychic and emotional Health things... simply creating a special time to sit and share, listen and talk can give you space for solutions.
post edited by danmirage -