Just a few articles to get you thinking:
http://www.triathlete.com/2015/05/nutri ... diet_24561
https://www.livescience.com/32833-why-d ... mance.html
http://bjsm.bmj.com/content/45/2/e2.17
....and this is a really good overview in terms of both body comp and performance:
https://www.muscleforlife.com/how-many-carbs/
Ignore the guy's workout advice, I have his book and the training program's pretty mediocre BB style stuff, but his nutrition articles are top notch.
supernovas pft training log
Re: supernovas pft training log
@BlackyP thanks for the links very informative. The reason I keep my carbs/sugar intake low is because my levels are above the normal range. Because I'm predisposed to diabetes, I want to proactively control my diet.
Re: supernovas pft training log
Week 2 (80%)
Day 1
BP - 5 x 5 @ 80% (got a bit tough after set 3)
SQ - 3 x 5
DL - 1 x 5
situps 1 x 60
Day 1
BP - 5 x 5 @ 80% (got a bit tough after set 3)
SQ - 3 x 5
DL - 1 x 5
situps 1 x 60
Re: supernovas pft training log
Day 2
Fast 5
First 1.5 mile was ok then my pace slowed to a crawl almost like an LSS. I gave it all I had, but I felt like someone who was completely out of shape running for the first time again. Keep feeling like my body is constantly fighting against me. Time didn't improve, but I made sure I completed the entire run.
Fast 5
First 1.5 mile was ok then my pace slowed to a crawl almost like an LSS. I gave it all I had, but I felt like someone who was completely out of shape running for the first time again. Keep feeling like my body is constantly fighting against me. Time didn't improve, but I made sure I completed the entire run.
Re: supernovas pft training log
Day 3 (80%)
BP - 5 x 5 (these seemed harder than 2 days ago)
SQ - 3 x 5 (I can feel the burn)
DL - 1 x 5
Situps 3 x 30
Pushups - 3 x 10 with 10lb weight
BP - 5 x 5 (these seemed harder than 2 days ago)
SQ - 3 x 5 (I can feel the burn)
DL - 1 x 5
Situps 3 x 30
Pushups - 3 x 10 with 10lb weight
Re: supernovas pft training log
supernova wrote:@BlackyP thanks for the links very informative. The reason I keep my carbs/sugar intake low is because my levels are above the normal range. Because I'm predisposed to diabetes, I want to proactively control my diet.
BlackPJs is correct. If you don't find some way to meet your TDEE (along with specifically increasing your carb intake) any HIC/HIIT based performance will deteriorate. Glycogen/Carbo is the fuel of most anything high intensity. Low-carb is adequate for long duration low intensity work (LISS), but pretty much nothing else. If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough (i.e you're no longer in the "aerobic" zone), carbohydrate gets utilized to produce ATP. Carbs = glucose/glycogen (think glycolytic system).
Your LISS (aerobic) is probably fine on low-carb, but Fast 5s or anything more intense is going to suffer. It's like expecting a car to keep going with no fuel in the tank. You look like you're working very hard, it would be a shame not to figure out some sort of dietary solution.
Re: supernovas pft training log
I've started to track my macros again and noticed I'm actually closer to 200g carbs a day. The is very informative and helpful as I'm still learning more about what it takes to eat/train right.Aelian wrote:supernova wrote:@BlackyP thanks for the links very informative. The reason I keep my carbs/sugar intake low is because my levels are above the normal range. Because I'm predisposed to diabetes, I want to proactively control my diet.
BlackPJs is correct. If you don't find some way to meet your TDEE (along with specifically increasing your carb intake) any HIC/HIIT based performance will deteriorate. Glycogen/Carbo is the fuel of most anything high intensity. Low-carb is adequate for long duration low intensity work (LISS), but pretty much nothing else. If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough (i.e you're no longer in the "aerobic" zone), carbohydrate gets utilized to produce ATP. Carbs = glucose/glycogen (think glycolytic system).
Your LISS (aerobic) is probably fine on low-carb, but Fast 5s or anything more intense is going to suffer. It's like expecting a car to keep going with no fuel in the tank. You look like you're working very hard, it would be a shame not to figure out some sort of dietary solution.
Re: supernovas pft training log
Day 4
400m Resets x 6
On average my sprint times were what I'm shooting for on my 1.5 mile pace so still a bit disappointed in myself. Nothing I can do except continuing to train and hopefully everything starts coming together.
400m Resets x 6
On average my sprint times were what I'm shooting for on my 1.5 mile pace so still a bit disappointed in myself. Nothing I can do except continuing to train and hopefully everything starts coming together.
Re: supernovas pft training log
don't get discouraged. you're stronger now than you were 2 months ago. incremental progress will come. you were smart to start early and have time still to improve.
Re: supernovas pft training log
appreciate the words of encouragement. I do feel stronger although my numbers don't necessarily reflect it at the moment.spemma wrote:don't get discouraged. you're stronger now than you were 2 months ago. incremental progress will come. you were smart to start early and have time still to improve.