Hello gym..

gnr123

Riiight so guys here's the crack..

I fractured my femur in May during Army training, hence why I started up on here as I was unable to exercise I had to watch my diet..
For the past few month I have still been doing bits of exercise such as half hour swimming per day, hour brisk walking, 2 miles running a couple of times a week..J

Now from my recent update from the hospital I have been informed the fracture has well and truly stabilized so I am ready to get back to some hardcore phizz again but I am unsure where to go with what I eat...

It would be too weird after watching what I eat for some many months to just stop..and what happens with this low carb business?

So basically if anyone can inform me of how much they increase the cal and carb intake prior to a intense work out, that would be great..

My work out is going to consist of one hours brisk walking, 45 mins runnning, one class ie spin/core/boxing etc and abs blast class and half hour weight training..

I currently aim for around 1400 cals, 90g fat, 45g carb

Thanks

busywaterbending

pretty good start.

get your mid workout fuel from a tablespoon of coconut oil (organic extra virgin), and post workout meal of avocado and meat. Stay hydrated with red roobios tea and or water pre / mid / post.

supplement with your essential salts: K, Ca, Na, Mg and make sure some silica as well to make that newly mended bone stronger than ever. Liquid mineral supplements in your pm shake will do fine.

happy training!

danni_l

Good question as I am going through a similar thing myself. Did Tough Mudder in April and just ruined my body! Have had some many injuries since then. Now after a 3 month rest Im ready to hit the exercise again, just interested to know if I can exercise on low carb - I always feel fine, so not sure if it matters or not?

shar140

I think what busywater said is probably ok for you. I supplement carbs after intense training (sprints, heavy lifting) when the muscle glycogen has been depleted. That way it has somewhere to go besides into my fat cells! For aerobic training for less than an hour (ref: Paleo Diet for Athletes by Dr. Loren Cordain), you'll probably be fine with your current eating plan.

But yeah, def keep an eye on your electrolyte levels! And coconut /MCT oil if you want the energy boost before.

gnr123

pretty good start.

get your mid workout fuel from a tablespoon of coconut oil (organic extra virgin), and post workout meal of avocado and meat. Stay hydrated with red roobios tea and or water pre / mid / post.

supplement with your essential salts: K, Ca, Na, Mg and make sure some silica as well to make that newly mended bone stronger than ever. Liquid mineral supplements in your pm shake will do fine.

happy training!

Thanks for the advice guys

gnr123

Good question as I am going through a similar thing myself. Did Tough Mudder in April and just ruined my body! Have had some many injuries since then. Now after a 3 month rest Im ready to hit the exercise again, just interested to know if I can exercise on low carb - I always feel fine, so not sure if it matters or not?

Hi 5 on the tough mudder!

danni_l

Hi 5 on the tough mudder!

Thanks it was so much fun - one of the best things I have done, I would recommend to anyone!