What is the lowest carbs you can go

ShodanPrime

And still be able to perform a proper powerlifting workout for two to three hours a session?

Aside from caffeine, what stimulants can replace carbs for fueling that workout?


Without doing some like ketosis, how do I cut out carbs, just remove bread and vegetables?

cwolfman13

Why do you think you need to cut carbs...most active people don't need to cut carbs...most active people eat carbs because they fuel those workouts and other things. If I was doing 2-3 hour powerlifting sessions, cutting carbs would be about the last thing on my mind.

cajuntank

So the first thing I would ask, so it gives you something to think about...is why are you interested in cutting carbs (as you are inferring like you are wanting to go very low "what is the lowest carbs you can go")?

Carbs are appropriately consumed for activity, so someone say doing a Crossfit session would probably need more carbs than someone doing a power lifting session.

So in your situation, carbs would be more attuned to your current phase of training block you are doing...(i.e... hypertrophy cycle, strength cycle, or peaking cycle).

If you are wanting to cut some carbs, then just track what you are eating. Typically, just reducing the amount of processed food in lieu of whole foods is a good place to start, but don't feel like you have to restrict whole food groups to accomplish this.

ninerbuff

Who is conveying to you that you don't need carbs for optimal weight loss?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

size102b

Don't cut carbs low it makes you grumpy

lynn_glenmont

ShodanPrime wrote: »

Aside from caffeine, what stimulants can replace carbs for fueling that workout?

None, including caffeine. A stimulant-induced workout without calories to fuel it will eventually lead to collapse, once you've outpaced your body's ability get energy from glycogen, fat, and other fuel stores. Your body cannot use stimulants for fuel. (Obviously, some people consumer their stimulants in forms that are packaged with calories/fuel.)

yarwell

ShodanPrime wrote: »

And still be able to perform a proper powerlifting workout for two to three hours a session?

Aside from caffeine, what stimulants can replace carbs for fueling that workout?


Without doing some like ketosis, how do I cut out carbs, just remove bread and vegetables?

I know nothing about powerlifting, but you can live and exercise on next to no carbohydrate intake. Whether it's optimal for a particular activity is above my pay grade.

Fat would replace some of the carbs, once you adapted to it, but glycogen reserves remain in low carb eaters (who have normal blood sugar levels too).

ShodanPrime

So, I replied to niner and the app killed it. Man.

ShodanPrime

ninerbuff wrote: »

Who is conveying to you that you don't need carbs for optimal weight loss?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Try number 2. Hope the app doesn't wreck this.


Doc wants to try something lchf to check for insulin resistance. We were discussing some issues, and recent blood work. Cholesterol is too low, amongst other things.


Physically, I've found that I'm having a problem properly recovering. I'm running 5 a week where each main lift of the sesh gets at least 100reps at 80%, or if I'm doing 98%+, that drops to no more then 5 reps at that, then 50 at 80% so I don't get fried. I can handle 4 a week, but 5 is a problem. I'm using my home tens unit far too much, and taking pain killers like candy for the 5 a weeks.


Diet is a factor we're going to try to increase recovery, before trying sermorelin.

ShodanPrime

Oh it didn't puke, nice.

ShodanPrime

size102b wrote: »

Don't cut carbs low it makes you grumpy

That's my default. Beer and protein makes this one happy.

ForecasterJason

How many carbs do you usually eat, and what are all the main sources of carbs in your diet? I wouldn't suggest cutting vegetables, unless you mean starchy ones (like potatoes).

Panda_Poptarts

I eat under 25g net, and "vigorous" would be an appropriate description for my intensity of exercise. I know some folks who eat 0g carbs (literally none!) and manage to work out.

That being said, I did nudge into the free weights section of the gym this morning, and had to pause several times during my 1hr session due to light headedness. This has increased significantly since cutting carbs. I also typically work out in a fasting state.

If you do choose to try low carb for awhile, I recommend intaking some fat 30 - 60min before a workout, for fuel. Keep in mind that carbs are a more efficient / quick fuel source than fat, so while you will likely notice many of the benefits of going low carb, you may also experience some side effects while working out. These are normal, but you would need to listen to your body.

BelleCakes2018

Most people cut out all bread pasta rice grains etc.. the serious Keto ones will cut out fruit and limit veg.. but it is recommended that if you work out or lift that you can benefit from a slightly higher carb count.

cwolfman13

ForecasterJason wrote: »

How many carbs do you usually eat, and what are all the main sources of carbs in your diet? I wouldn't suggest cutting vegetables, unless you mean starchy ones (like potatoes).

Have you ever actually looked at the nutritional profile of a potato? It's pretty rockin'. I hate whole food shaming...it's stupid.

pinggolfer96

I think some people focused too much on your question.... My questions is, how come your doing 2-3 HOURS of powerlifting??? Sounds like you are extending beyond the beneficial aspect of lifting when your program requires up to 3 hours. Which has shown to have more negative effects unless your a genetic freak bodybuilder. Even then, they don't train that long.

cajuntank

pinggolfer96 wrote: »

I think some people focused too much on your question.... My questions is, how come your doing 2-3 HOURS of powerlifting??? Sounds like you are extending beyond the beneficial aspect of lifting when your program requires up to 3 hours. Which has shown to have more negative effects unless your a genetic freak bodybuilder. Even then, they don't train that long.

The length of the session does not matter as long as the program is setup correctly. My average session during a hypertrophy cycle will be 2+ hours due to the needed rest periods between sets and exercises. If the OP has the time, then I don't see an issue. The actual time of "work being done", is not that great to be of concern.

ShodanPrime

pinggolfer96 wrote: »

I think some people focused too much on your question.... My questions is, how come your doing 2-3 HOURS of powerlifting??? Sounds like you are extending beyond the beneficial aspect of lifting when your program requires up to 3 hours. Which has shown to have more negative effects unless your a genetic freak bodybuilder. Even then, they don't train that long.

You sure there boss? Username leads me to believe you are a golfer and not a strength and conditioning coach with experience programming powerlifting. I could be wrong though.

2-3 hours is generally a pretty medium session that includes competition lifts, and hypertrophic work. For an example, my bench session yesterday was well over 275 reps.


All of it beneficial. I appreciate the concern though. I wouldn't suggest my program for people who are newbies or not focused on strength sports.

ShodanPrime

ForecasterJason wrote: »

How many carbs do you usually eat, and what are all the main sources of carbs in your diet? I wouldn't suggest cutting vegetables, unless you mean starchy ones (like potatoes).

Probably 200gr or so daily based on my excel sheet. (Still taste testing here to see if logging works for me on this app.)

Sources: sweet taters, beer, bread, rice, regular taters, pasta, tortillas (kryptonite). In general. I won't say no to some pizza, or a nice slice of cake. Then I'll pay an hour penance in the gym for it, 5 squats for every bite.

Hornsby

I cut mine to about 250 when cutting.

ShodanPrime

Hornsby wrote: »

I cut mine to about 250 when cutting.

From? I have this feeling you can eat more than me, and I hate that... Lol