I've been doing Leangains (-30, 0) combined with Wendler's 5/3/1 for two months and have been making good, consistent progress.
Deadlift 285 Squat 240 Bench Press 210 Overhead Press 130 Weighted Pullups 185 (BW +45)
I don't want to mess with my progress, but I really dislike the amount of carbs I eat. Previously, I'd been very low carb (about 50g a day). I eat mostly sweet potatoes after my workout, and a couple of hours later I don't feel good, the same way I used to feel after gorging on cookies. My mom, grandma, and brother all have hypoglycemia, so maybe this is why. Regardless, I want to lower my intake of carbs, while still keeping my calorie levels consistent.
Q. What should I replace a percentage of my carbs on workout days with? More protein? Or fat?
I would not count on fat--check out this blog post (http://rippedbody.jp/2012/03/02/why-is-leangains-so-effective/) re: why Leangains is so effective, specifically this:
“So we should eat a whole load of food and it will be not only fine but beneficial on this day, right?”
Well unfortunately not. While the chances of the carbs being stored as body fat are low, dietary fat will be readily stored as there are excess calories on this day. So the recommendation is to keep fat intake low, carbs high.
I'm going to say fat.
Your need for protein depends mostly on lean mass and activity levels and, other things equal, it doesn't change with changes in total calories.
If you've been consistently making progress, then protein is probably adequate.
I wouldn't cut carbs per se but I'd eat a comfortable amount. If 1 yam a day is good but 2-3 makes you sick....eat 1. Wait a month and try to up it if you stall on gaining or aren't recovering.
If not I wouldn't go berserk on Protein. No matter how much you are lifting you just don't need more than 20-25% of calories from Protein. It will just be broken down into sugar and you do risk throwing off nitrogen balance, depending on tolerance and size. Also, depending on how hyperc-aloricly you are eating.
The only way to know for sure is to try some different things. Change it up for a couple of weeks, and see what happens to your progress. If that doesn't work, try something else. I can speculate all I want here, but we're all going to be different, so the best thing you can do is experiment on yourself!
I follow a LeanGains based program as well, but I ABSOLUTLEY will not eat high carb after a workout. After you lift heavy your body is releasing lots of human growth hormone, the release of insulin caused by eating carbs will blunt the effects of HGH. Mark Sisson and many others have written about the negatives of eating carbs after a workout, here is just one article about it. Just stick with protein until a couple hour later to maximize your muscle building potential
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