Carbs, and Cardio when strength training

CarlKRobbo

So a stupid question, but I'll post here because hopefully I'll get a better response...

I'm always under on Carbs... This is even after having 2/3 sweet\4/5 white potatoes, for my meals, or Lot's of Pasta, Porridge for breakfast, AND 100g of Fine oats in my PWO shake... Any idea's to top up would be great...

I always tend to hit my PROTIEN AND FAT macro's (CAPS - So I can legally B****slap the next idiot who replies with "Protein Bars, Nuts" - The only real answers the main forum... *Bangs head on desk*).

First Question - Any tips to increase Carbs, without adding stupid amounts to Lunch\Dinner?

Second question relates to Cardio while Bulking\Powerlifting.... I compete in powerlifting. Due to injury, I'm bulking my upper body (Lighter weights, higher reps etc..). BUT I need cardio... I'm doing a few sessions in the gym (Circuit - Famers Walk, Sledgehammer, Prowler, Burpees, Med Ball Slams) and will be adding a few pad rounds with one of our PT's soon.....

I also do Kickboxing - MUST GET BLACK BELT!! I've missed a fair while, But am hoping to go back. I'm a Purple Belt now, due to grade for Brown soon (2 away from Black) BUT, It's 1 1/2hours Cardio... This will be Tuesday\Thursday PM, after Gym (6am), Work (3 Mile Cycle to/from) 9am-5pm. Last time I was bulking, I was on 5K Calories, on these days, without adding much bodyfat....

My main Struggle, and Second question, is Does 5K calories on these days sound ok? (Weights+Work+Kickboxing) I'd add 90% through Carbs, as I already hit 1g per Lb Protein, and around 100g Fat...

Boring stats..... BW - 91KG\200LB's, Daily allowance - 3500 Calories, Mon-Fri, 3000 Weekends... Training ATM... Weights - Mon-Fri AM. + 2 x Cardio during weekday at Lunchtime. Planning on Adding Kickboxing (1 1/2 hours Cardio!)

Misc... Powerlifting takes priority - I'm not good at getting fit\Flexible. I'm good at getting strong... Closing in on a 600LB (272.5KG) Deadlift, and 500Lb Squat is round the corner. This time next year, I'm getting a 300KG\661Lbs Deadlift, 250KG\551Lbs Squat!!

Sorry, this ended up a bit longer than I wanted... Excuse the Engrish, I'm borderline Dyslexic....

Sarauk2sf

Couple of questions:

1 - why do you need to do the cardio? Is it to help with your kickboxng?

2 - what has your weight been doing and on what calories, over say the last 8 weeks? Has your activity levels changed over that period.

3 - good low in fat/protein carb suggestions:
- fat free pretzels
- jams, preserves, fruit butters
- popcorn
- meringues
- cereal
- low fat ice cream like Edy's Slow Churn
- fruits and veggies (I would go for low fiber ones as you probably get a lot of fiber already)
- pancakes
...and of course, pop tarts

CarlKRobbo

Hi, thanks for the reply...

1 - Cardio has to come in, as I'm in general unfit... Personal reasons really, Just fed up getting out of breath walking around work, Walking up the hill to work, Cycling to work, just in general!!

Also more fitness = more capacity to work harder during workouts, and better recovery.

It's not really to help with kickboxing, Kickboxing itself will catch up in time. It's more my personal standards, Some bits I may be too hard on myself, but for the every day stuff, It's just not good enough

2 - Weight has been fine... I know sit around 90.5-92KG. I've been that way a while. I'm in the 93KG weight class, and have 6 months before my next comp, so plenty of time to play around with that.

As for the last 8 weeks, 4 was Comp Prep (Very little work), Then I've upped to my normal sessions (Just training ALL legs vs Squat only, ALL Chest, vs Bench\Dips only etc...)

3 - some good items in there, thank you. Plenty I can stock up on, and snack on. I definitely could add some fruit (Currently about 0!), and stock up on Popcorn\pop tarts etc...
Fibre seems to hit around 35-50g per day already with that lot

jenglish712

Theres little enough protein in beer. Thats occasionally how I will bump up carbs. In the evening anyway. Preworkout not so much.

Jams009

I've recently been eating breakfast bars and bananas as snacks throughout the day to boost my carbs a little. They are pretty carby and don't fill you up much.

aylajane

I like frozen waffles - toast them in the toaster, and spread with strawberry butter or jelly... For just a little fat/protein (and a LOT of awesome taste) - add a little almond or PB and whipped cream to it... yummmmmm...

Sarauk2sf

Just realized that I did not respond to your other questions after you replied to my questions.

- People react differently to cutting re strength in training and when making weight, however, you should be fine with gaining to a few pounds above your weight class as its pretty easy to cut into a class with only a few pounds to drop.

- what is you current caloric intake?

- adding carbs, as you already have a good amount of protein and fat sounds like a good plan

- if you want to do cardio, then just keep your sessions a reasonable length - your examples seem fine to me- HIIT is a good one to do also but make sure you work them into your training properly.

CarlKRobbo

Thanks guys! good to get some decent options...

Sara:

- Yeah, I agree, Next comp is start of May, so plenty of time... I've accidentally lost weight (Lack of calories due to cold lol!)

- Current Calories is 3500 per day.. Seems to have me sit around 91-92KG\200-203Lbs

- Cardio bores me..... So short sessions are my preferred option lol! I'd rather train them flat out and get done in 15 minutes, than take the longer sessions.

I threw in a few drop sets on squats (Legs need to grow!) 5 sets, 4 x 10, 1 x failure.... 20+ rep Squats count as Cardio right?

Kickboxing is the exception to the rule, that's 1 1/2 hours, but I can pace that for a bit, and add a few of the easy portable options mentioned here. I'm still looking at the end of the month to even be close to getting back to that.