Day 53

Thursday February 24, Day 53

Gerard found this link to a post from T-Nation about carb cycling to build muscle.  It's a really great article even if you aren't trying to be a body builder.  We've been following a heavy protein diet Monday - Thursday, eating little to no carbs during those days and carb loading on Friday and Saturday with things like tortilla chips, fruit, sweet potatoes and occasionally gluten free pancakes (with sugar free syrup...sorry, I refuse to eat pancakes without syrup).  The article talks about how these eating habits are efficient in weight loss they may also cause the body to break down the protein in our muscles for fuel, and could lead to strength loss, instead of gain and lack of energy during workouts.  

The article has a more accurate (in our opinion) BMI calculator than others we've come across, and gives a breakdown of what your carb intake should be based on that and your activity level.  It also suggests optimum times for carb consumption - early morning and after workouts and how many and which days to eat them.  Obviously the quality of carbohydrates counts as well.  The article suggests things like sweet potatoes, grits, mushrooms, tomatoes, and some fruit (ahem, fuits and veggies that are allowed on the paleo diet...).  No, our pancakes don't fall in any of those categories, but we don't eat them regularly, or with the intention of gaining strength...we just like them.

Anyway, the main point this guy is trying to make is that his strength and muscle building success came from carb cycling rather than carb deprivation and loading, or bulking and cutting (eating a lot of food for a few weeks to bulk up then cutting calories drastically to lean out).  We thought it was worth sharing.  

Have a great weekend!

- Ashley

P.S. Ladies, you're not going to develop huge, Ms. Universe muscles doing any of the things we talk about on this site.  Period.  Unless you spend hours in the gym each day isolating muscle groups through weight training, and consuming an obscene amount of calories, and it is still VERY difficult to build that kind of muscle.  You will get toned and fit and feel fantastic though.  

Meal Description	Ashley	Gerard
Breakfast/snack	- 3 eggs - 2 pieces turkey bacon - coffee - 2 pieces turkey bacon	- 4 eggs 2 egg whites - 3 pieces turkey bacon - coffee - 1.5 oz nuts
Lunch	- 6 oz chicken - peppers - 4 romaine lettuce leaves - coffee	- 9 oz chicken - peppers - cheese
Snack	- boiled egg	1.5 oz nuts
Dinner	- spoonful of almond butter at 8:00…couldn’t resist	9 oz chicken - 3 oz chicken - almond butter

Exercise	Ashley	Gerard
Warm up	Rest day	Rest day
Workout
Post Workout