I really "like" incorporating hill sprints to my weekly workout regimen. There's a steep-ish hill at the end of my block, that takes me about 15-18 seconds with a 100 percent efforts. I've been doing them for 10 reps with 90 second rest in between (walk down and wait for 25-30 seconds), making it a 15-16 minute workout not including warm-up (light jog + mobility&strech). I've been doing this fasted, but also 3-4 hours after breaking fast with the 1st, lighter meal (40P/40C/15F grams) of the day.
Now the IF protocol usually calls for the largest meal post workout. Where does a short sprint workout (with no LHT on the same day) "rank", as in "earning" your post workout meal, carbs especially. I look to have about 160-180 grams of carbs on workout (lift/crossfit) days, i'm 6'1 175# and estimated 15% BF, looking to lean a bit, say 5 pounds of fat (body recomp).
Should I have a modified approach of meal sizing in the IF-sense? What i'm basically asking, is that I have high prot (80-100 grams) / high carb (100-120 grams) / low fat (15-25 grams) meal post lifting/crossfitting (whether it be the first, second or 3rd/last meal of the day, is it okay to have a similar meal after a short sprint workout like this, if I keep the other meals of the day moderate carb (not exceeding the total of 160-180 grams?)
I appreciate all the answers, I this could be answered with the "don't-stress-so-much"-type answers, but it's my nature to try to optimize things (or at least hear what has worked for others). I've been reading the leangains website for a couple days now, and as I'm slowly bringing myself to the +100 grams of daily carbs, I wanna keep doing good for my body and health.
On a side note, no I won't be introducing cheesecakes and other food porn into my daily - or even weekly - diet like Martin :D
I'm about to enter a similar situation. Currently I lift heavy twice per week and eat one pound lean protein and one pound sweet potato post wo. That's Monday's and Fridays.
I'm looking to just lean a bit, drop about five pounds. Don't wanna start lifting fasted though as I've done that in the past and found that my lifting performace suffers. So my thinking has been to start a sprint day on wednesday, in between my lifting days. My thinking has been that I will NOT give myself that big post WO feeding after the sprinting. This is because my goal is indeed that little bit of fat loss, so I'm essentially looking for a good calorie-burn.
So for me my Wednesday (sprint day) food will be the same as it would be if I were not sprinting.
This is all just my plan that I intend to start this week. I'll see how it goes and report back.
Interested it see what the OP thinks of my reply, and of course all you other crazies.
Thanks as always.