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maiq
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« on: January 24, 2012, 05:43:14 AM » |
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Hey guys
would this scenario burn muscle?
If I'm on straight BB Nutrition (not that much carbs most of the days) and my BF is around 10%. My goal is to gain muscle and loose fat.
I run usually everyday and workout 3 times a week (FB). I also aim for I slight caloric deficit (to loose fat but don't loose mass)
On sundays I go for a long run (about 30km) and before the run I eat low fat quark(500g/60g protein) with raspberries (60g). and after the run the same.
This is of course to less so for dinner I have something high carb. The only thin is that I run at around 1pm and I have dinner at 7pm so there is quite some time ill I get
the carbs and I start the run with low carb. Do I have to worry about losing mass?
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Dille
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« Reply #1 on: January 24, 2012, 06:22:15 AM » |
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I doubt(A chance tho if too harsh deficit at the same time) it as you're working out the same time. Though you'll have to be accurate about your caloric intake as 30km = ~3h? meaning it will burn a lot of calories. I'd suggest eating a lot that day and the following at least as I think your body wont recover in a night of it, not even two.
I'm training for a marathon this summer and I'll see how it affects(if it affects at all) on my strength training. I worked out last Thursday, ran half marathon Friday(with about max effort which totally fatigued me for following day/days. Statistics of the run are in my sig) and yesterday when I worked out I progressed like hell compared to last workout.
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« Last Edit: January 24, 2012, 06:24:54 AM by Dille »
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Age: 19 | Height: 180,3cm | Weight: 93kg Goal/Current: Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAUSquat= 200kg's/135kg's Bench press= 120kg's/107,5kg's Overhead press= 80kg's/72,5kg's Run a marathon this summer |
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breunor
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« Reply #2 on: January 24, 2012, 07:10:37 AM » |
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A long run can deplete your glycogen if you don't get enough carbs before/during/after the run. So if you don't eat enough to fuel the run, you'll be depleted for your workout, and protein that you eat will also be diverted to help refill glycogen before it's used to build new muscle.
So technically no, running won't burn muscle, but if you don't eat enough carbs it'll certainly stop additional muscle growth. Low carb is the latest fad, but the simple fact is that low carb and intense cardio don't work well together.
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Dille
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« Reply #3 on: January 24, 2012, 07:17:47 AM » |
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^ More clearing answer.
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Age: 19 | Height: 180,3cm | Weight: 93kg Goal/Current: Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAUSquat= 200kg's/135kg's Bench press= 120kg's/107,5kg's Overhead press= 80kg's/72,5kg's Run a marathon this summer |
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maiq
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« Reply #4 on: January 24, 2012, 10:05:22 AM » |
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A long run can deplete your glycogen if you don't get enough carbs before/during/after the run. So if you don't eat enough to fuel the run, you'll be depleted for your workout, and protein that you eat will also be diverted to help refill glycogen before it's used to build new muscle.
So technically no, running won't burn muscle, but if you don't eat enough carbs it'll certainly stop additional muscle growth. Low carb is the latest fad, but the simple fact is that low carb and intense cardio don't work well together.
yeah I go for enough calories that day and a lot of carbs it's just that I don't get immediately after the run. this is why I'm asking, because usually the guys in this forum tells you that it does't matter when you get your calories as long as you get it (IF e.g.) and because I'm not sure if everything is okay  thanks for your quick replays btw  |
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breunor
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« Reply #5 on: January 24, 2012, 03:39:39 PM » |
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Check out this regarding nutrient timing with cardio: http://fellrnr.com/wiki/Nutrient_TimingI consider what this guy does for running pretty valid, as he's an ultramarathon runner, meaning 20 miles a day is chump change to him, and he eats as many calories around a run as I do in the entire day. The clif note to take from it, is that cardio has a feeding window right after the workout, just like weight training. Getting some carbs and protein in during that window really helps recovery. |
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maiq
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« Reply #6 on: January 24, 2012, 11:27:56 PM » |
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nice link ty |
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Scooby
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« Reply #7 on: January 25, 2012, 03:30:11 PM » |
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10% bf is pretty low. Can you continue to gain musxle and lose fat? Maybe if you have been working out less then 2years seriously, otherwise probably not. Just my guess
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My Fitness Goal: Get my leg working again so I can train for my half Ironman which takes place in May!
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Joe T.
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« Reply #8 on: January 25, 2012, 06:10:20 PM » |
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If I were you I would have 32 oz of fruit juice after the run, simple carbs and way better than some high fructose corn syrup with added electrolytes (sorry I mean Gatorade). But all in all if you want to do long distance cardio carbs will be your best friend.
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"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!"- Jack Lalane.
Cheating on your health is cheating yourself
Happiness comes with health.
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maiq
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« Reply #9 on: January 26, 2012, 10:19:47 AM » |
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10% bf is pretty low. Can you continue to gain musxle and lose fat? Maybe if you have been working out less then 2years seriously, otherwise probably not. Just my guess
yeah I'm working abut more than 2 years now and it's really hard to gain muscle. I'm satisfied with my definition but I would like to put on more lean mass. I just remind that u said that it takes a long time so maybe this is true |
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Hurl3y
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« Reply #10 on: January 26, 2012, 12:00:19 PM » |
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The best way to decrease bodyfat percentage is to increase muscle percentage, which means more carbs and calories
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