cg037
City
Posts: 252 
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 16:35:49 GMT -6
I found an in-depth summary of "The Art and Science of LC Performance" by Phinney and Volek. Its like a quick reference guide for the book. Ketogenic Diet for Athletes
Hope this helps anyone interested! |
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Post by perfectdeb on Jun 11, 2013 17:01:43 GMT -6
Thanks, I was trying to mentally condense the book last night
I'm trying to work out what to eat pre workout, any ideas?
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 11, 2013 17:05:38 GMT -6
Deb, are you fat adapted yet? I like HB eggs if I find I NEED something beforehand, but if you're already fat-adapted, energy should be even regardless of whether you've eaten beforehand or not.
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 12, 2013 14:13:07 GMT -6
Cardio seems to slow metabolism by 5% to 15% which means it could make weight loss slower! (page 41)  This stresses me out. I do cardio with Jazzercise classes. What do you all think about my cardio if I attend the classes still but only do low impact moves and work to keep my HR low...so marching in place, stop the jumping moves and make them more of a step movement. I have a HR watch I can wear to monitor my HR. If I look at my HR ranges what would you think I should be keeping it at? Thoughts?? I love going to Jazz so much and it's prepaid till end of Aug... |
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 12, 2013 14:17:32 GMT -6
Found this info on HR: TRAINING ZONES Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat. Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat. Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so. www.thewalkingsite.com/thr.htmlSo, seems like I need to determine my Healthy Heart Zone (Warm up) and Fitness Zone (Fat Burning)? |
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Post by reddarin on Jun 12, 2013 14:57:59 GMT -6
Cardio seems to slow metabolism by 5% to 15% which means it could make weight loss slower! (page 41) This stresses me out. I do cardio with Jazzercise classes. What do you all think about my cardio if I attend the classes still but only do low impact moves and work to keep my HR low...so marching in place, stop the jumping moves and make them more of a step movement. I have a HR watch I can wear to monitor my HR. If I look at my HR ranges what would you think I should be keeping it at? Thoughts?? I love going to Jazz so much and it's prepaid till end of Aug... It isn't cardio per se Robin, it is cardio plus length of time spent doing it that might make your metabolism slow down. I think Phinney's clinical trial indicated more than 12 to 15 hours a week reduced his patient's resting metabolism. Strength training is special because it builds muscle mass which will burn more calories. Probably what you are doing is not a problem. And you really enjoy it so in my book that counts a lot more than the possibility it might slow your metabolism *if* you over did it for *your* body (which could be more than the 12-15 hour mark).  |
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Post by clueless on Jun 12, 2013 15:08:12 GMT -6
And I saw that Video Robin, You are looking HOT!!
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 12, 2013 15:26:37 GMT -6
Cardio seems to slow metabolism by 5% to 15% which means it could make weight loss slower! (page 41) This stresses me out. I do cardio with Jazzercise classes. What do you all think about my cardio if I attend the classes still but only do low impact moves and work to keep my HR low...so marching in place, stop the jumping moves and make them more of a step movement. I have a HR watch I can wear to monitor my HR. If I look at my HR ranges what would you think I should be keeping it at? Thoughts?? I love going to Jazz so much and it's prepaid till end of Aug... If you enjoy it, don't stop doing it! I've found cardio to bring my weight loss to a grinding halt, though. It stresses my body out too much. Lifting weights has no effect on my losses though. |
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Post by perfectdeb on Jun 13, 2013 6:23:18 GMT -6
Deb, are you fat adapted yet? I like HB eggs if I find I NEED something beforehand, but if you're already fat-adapted, energy should be even regardless of whether you've eaten beforehand or not. God yes, I've been doing this consistently for nearly six months. I find if I don't have anything to eat before a ride I lose energy too soon. I've been having a smoothie with almond milk, yoghurt, fax seed oil, coconut milk and berries before I leave, plus lately I also have a shot of warm coconut oil - with that on board I last the full course with no burnout |
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Post by perfectdeb on Jun 13, 2013 6:30:07 GMT -6
I'm. cycling at a moderate pace on level ground (mostly), I work hard enough to get my heart rate up a bit and make my muscles burn, but not flat out and gasping for breath - are we calling that cardio?
I used to have a personal trainer, he made me work that hard I'd throw up most workouts, he called that cardio - I don't want to do that, it made the whole process horrible and I quit, I also tore my rotator cuff - f#%k I hate going to the gym!
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Post by reddarin on Jun 13, 2013 7:42:07 GMT -6
Deb, are you fat adapted yet? I like HB eggs if I find I NEED something beforehand, but if you're already fat-adapted, energy should be even regardless of whether you've eaten beforehand or not. God yes, I've been doing this consistently for nearly six months. I find if I don't have anything to eat before a ride I lose energy too soon. I've been having a smoothie with almond milk, yoghurt, fax seed oil, coconut milk and berries before I leave, plus lately I also have a shot of warm coconut oil - with that on board I last the full course with no burnout Interesting. How long is your route? Have you been doing it longer than you've been doing NK? |
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Post by perfectdeb on Jun 13, 2013 23:39:14 GMT -6
10-20kms and no, I've only started riding in the last month
I have tons of energy, I can ride 20kms then run around shopping or do housework, but when I'm riding I hit a wall energy wise if I haven't eaten before I go
I try to ride at a pace that makes my legs burn but doesn't leave me gasping for breath
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Post by reddarin on Jun 14, 2013 7:55:29 GMT -6
Hmmm. That is interesting. After a few more weeks you may not need to eat beforehand. You can be keto-adapted but still need some time for your body to become more efficient at utilizing BF for the energy demands that the ride requires. If I recall correctly, Phinney relates how he rides a little further without eating before or during while keto-adapted as a contrast to not being in NK and needing a banana during the ride because he was bonking.
If what you are eating was something you could take along and eat during the ride you could keep pushing out the point where you eat to see if that was the case.
This is a situation where testing BK levels would be very informative. If only we had a tricorder.
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Post by perfectdeb on Jun 15, 2013 4:23:53 GMT -6
Today I had scrambled eggs before I left, I think I performed better - perhaps protein is a better fuel for exercise I've calculated I use about 600 calories for a ride (I'd love a way to confirm that)
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 15, 2013 6:44:12 GMT -6
Today I had scrambled eggs before I left, I think I performed better - perhaps protein is a better fuel for exercise I've calculated I use about 600 calories for a ride (I'd love a way to confirm that) Have you ever though about getting a heart rate monitor? I think the ones with a chest strap are the most accurate. Polar is a quality brand. |
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Post by perfectdeb on Jun 16, 2013 1:15:27 GMT -6
I really don't worry to much about my heart rate, I work more on how much my muscles are burning - and I thoroughly hate exercising till I'm gasping, plus I get exercise induced asthma which makes me throw up
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Post by perfectdeb on Jun 16, 2013 1:20:53 GMT -6
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Post by perfectdeb on Jun 16, 2013 6:51:05 GMT -6
Today I had scrambled eggs before I left, I think I performed better - perhaps protein is a better fuel for exercise I've calculated I use about 600 calories for a ride (I'd love a way to confirm that) Have you ever though about getting a heart rate monitor? I think the ones with a chest strap are the most accurate. Polar is a quality brand. Now you've made me go hunt heart monitors, one that syncs to my iPhone might be good, the fitbit one ones dontwork for cycling |
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nksl55
Village
Posts: 19 
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Location: USA
Stats: 215/193/193
Plan: NK
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Post by nksl55 on Jul 5, 2013 8:47:18 GMT -6
Hmmm. That is interesting. After a few more weeks you may not need to eat beforehand. You can be keto-adapted but still need some time for your body to become more efficient at utilizing BF for the energy demands that the ride requires. If I recall correctly, Phinney relates how he rides a little further without eating before or during while keto-adapted as a contrast to not being in NK and needing a banana during the ride because he was bonking. If what you are eating was something you could take along and eat during the ride you could keep pushing out the point where you eat to see if that was the case. This is a situation where testing BK levels would be very informative. If only we had a tricorder. At some point I really do want to get back into aerobics. Doing intense anaerobic workouts while in NK is going against the grain. I have to supplement with CO (2 tablespoons) prior to a workout just to keep my BK measurable. As I mentioned before I tried building higher -- much higher, but my GI tract just could not take it. Also, since my muscle glycogen is likely substantially more depleted than a SADer, I don't have the reserves of carbs to go into oxygen debt with. Like I have no credit, everything must be paid for with cash (oxygen) on the barrel head. I mean my muscles feel tired after a set, but no burn to speak of. Actually I don't know if one expects to feel a "burn" doing powerlifting. I've been thinking about supplementing with superstarch. That way I could stay in ketosis but still have a good reserve of carbs. -- Phillip |
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