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