Before or after? My understanding is that post-workout meals (ie, within 3-4 hours) can be more carby to replenish depleted glycogen stores. Pre-workout meals don't really need to change...if anything, working out after an intermittent fast (ie, when you first wake up, before breakfast) can encourage more fat burning.

 

I noticed that carbs in the meal before a workout lets me workout harder.

I will guess that the rule you wrote, is better for losing fat, my "rule" is for gaining more muscle.

 

Diet seems to be working well for me. I started thursday and then took a break over the race weekend because I couldn't organize the food logistically. I'm not sure what this carb flu or whatever was all hyped up about. Havent had a chance to work out because of so much school. I did ride my bike to work yesterday and didn't bonk or crash, heck I actually managed to make it up walk of shame hill without walking, though at half the speed some roadie douche that recorded the same segment on strava.

 

Carbs will definitely allow you to workout harder because they offer fast burning fuel but to actually build the muscle the post workout meal is still the most important. You need to load up on protein roughly 45 minutes after a muscle building workout because your body is at the peak of protein absorption at this point. It uses all of the protein to rebuild your muscles. This is something I actually know about because at one time I actually had big muscles :(

 

Good point on post workout meal.
I usually have a protein shake at least.

 

This diet works too well. I eat as much as I can fit every time I'm hungry and sit on my *** all day yet I'm still loosing weight. Kind of terrified to start working out on this diet.

 

Feels good, don't it?

Start lifting weights.

 

But you should count calories!!!!!

 

I need to. I don't have time though. And I think I'm going to be doing body weight only stuff for a few years until I'm in a better financial place and can afford a gym membership. I really need to check what my health insurance covers for this.

That sounds like work. Right now I eat like a king, and just ignore the stares of the delicious grains that are still in my apartment from my glucose burning roommate.

 

I think interval style sprints are the single most important exercise.
Or you could do body-weight lifts, with the goal of achieving the interval-style heart rate sawtooth.

 

That is all.

 

You can do a lot without weights or a gym.

Pushup variations (all the way from standard to inclined to handstand)
A $25 door frame bar give you tons of pullup/chinup variations
2 chairs work just fine for dips (or you can do bench dips on the edge of the bathtub)
Grab something heavy and do zercher squats
Lift that heavy thing over your head too

The only really difficult thing without weights is big leg strength. That's not really my goal -- I want athletic, muscular legs, not tree trunk weightlifter legs, so I'm training more for explosive strength (jump squats, burpees, etc.) than just raw strength.

 

^ +1

I got in incredible shape for rugby by doing solely body weight resistance exercises. You need to optimize the use of your actual being first and then you can include low to medium weight dumbbells if you really need to add strength from there. Like racing to the limits of a slow car before going big power that you cannot wield. Plus, you work all of the accessory muscles that get neglected from the deliberate motions of standard weight training.

Regarding big leg strength, you can still achieve a lot of it if you find a steep hill and get on them toes for sprints. You get pretty far with that and big weight lifter legs serve no purpose or function other than looking obnoxious and moving a steel bar up and down to earn bro grabs.

 

it doesn't matter what calories your body cannot digest or what it ***** out. Those count as calories burned or rather they count ss calories not eaten. so if your diet is based on cisco this will still work.

Dann

 

Sure, but it's much easier to have fewer calories in, by cutting out sugar and starch, and consuming a higher % of calories as fat. You will be less hungry.

 

In other words you want bitch legs.

 

As long as this bitch can run faster, run longer, and jump higher than you...sure.

 

Tree trunk leg weightlifter here. Still faster than all my skinny friends. lol.

No, seriously, my friend is a retard. He's 6'3", 185 and his best mile is mid-high 8's. I'm 5'11", 220 and run mid-high 7's, currently. He preaches to me that the best way to get a faster 1-mile time is to just run 1-mile at time. No strength training, no sprints, no mixing it up.

He has a ******* hissy fit every time we go running. He doesn't get how training my legs to carry twice my body weight makes it easier for them to carry my pudgy *** farther and faster. Still tells me that I'm wasting my time in the gym, lol.

 

Theres a large distance between speed running and endurance running. Technically hes right, to train for 1 mile runs you gotta train for 1 mile runs. Endurance on the other hand train entirely differently.

Just take a look at the difference in runners. Never seen a giant endurance runner have you? Usually they are skinny as hell... on the other hand the speed runners have quite large legs.

 

I donno. I haven't actively lifted legs in years. I like being able to wear pants. If I do legs for a couple months, loose fitting pants start to become skin tight on my thighs and I end up wearing like size 38 and taking up massive slack with a belt.