Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Hey Guys,

I´m doing Paleo Leangains since about 5 to 6 weeks now (Paleo for over a year), feeling pretty good with it. I have a 8 hour training window, train fasted, then eat HCLF on training days with lots of starchy Veggies, Bananas and such, I try to hit 120 g Protein and not more than 50g Fat, so pretty much clean Leangains Macros, on rest days pretty Low Carb, High Fat, Protein always moderate to high.

My training consists of HIIT, Kettlebell Training, Crossfit-type stuff like thrusters with Kettlebells, Turkish Getups and such, often Zuzana-like Workouts (Bodyrock-type), normally I train about 20-25 minutes.

BTW I´m 5,74", 134 lbs, 23 years old, female. I have seen improvements in Body Composition and Muscle toning, but I am kind of a perfectionist and geek and I wonder:

Is it really neccessary for my kind of training to go HCLF the whole training day or would it be even more beneficial to load the Carbs after the workout (I got a lot more stronger and leaner at the same time with Carbs after training, love it!) and eat normal (low to moderate Carbs, higher fat) the Rest of the day?

I´m trying to get a bit stronger and maybe loose that last bit of lower belly fat that´s clinging so dearly to my body ;)

Thanks in advance!

flag	asked Sep 15 at 16:56 Severine 819●1●7●14

Wisper · Answer 1 · 2012-09-15 18:58:01Z UTC

You say "load the Carbs after the workout and eat normal the Rest of the day". But since you train fasted, all your eating on training days is PWO by necessity, so not sure what you're asking. In case you're referring to the anabolic feeding window after training, it lasts for more than one meal or few hours (which is a common myth), and lasts up to 36 hours IIRC.

One of the the main points of LG is to indeed load the carbs after workout. You have the 8-hour (or whatever) window to eat those carbs, but the most important and biggest meal is the one after workout.

Note that low fat in LG terms is 15-30g PWO. I did an experiment comparing less than 30g and 70-90g PWO fat consumption last time I did LG recomp, and didn't see a difference in fat loss. So now I'm not too strict on the low fat part. YMMV. But for your goals (getting stronger) you might benefit from higher fat content than 30g or so due to its hormonal benefits.

37, male, 183cm, 75kg, 15% bf, back on recomp to cut to below 10%. Paleo for over a year, LG for a year.

Felix Szyszka · Answer 2 · 2012-09-16 09:32:20Z UTC

maybe this one can help! http://julialadewski.com/2012/04/carb-back-loading-explained-faq-and-is/

Skip breakfast, except for coffee/cream and possibly coconut oil in the morning. If having breakfast, protein and fat.
Low carb throughout the day. Load up on good meats and veggies and good fats for lunch and snacks.
Push any other carbs until post-workout (after 6pm-ish… which works well for busy moms who just want normal family dinners.) Again, even if you’re training in the morning, or you aren’t training at all that day, you would still see results just by pushing carbs back until evening. I know, because I’ve done it all.

Leangains vs. PWO Meal?

2 Answers