Hi there

[Babyfaced Assassin]

Hi there folks

i'm new to this board but it seems like a great place to get info
Lemme just give you guys a background check.

firstly im not really a body builder, i use weights to supplement my Thai boxing training. I use fast, high reps at moderate weight.

Im very interested in Nutrition that's what really brings me to this forum.
I've experimented with nearly every diet out there just to try and increase performance and cut up a bit though i have never been seriously able to get cut up (even though it seems i do everything right)

right now im on a low carb diet (been on it for 3-4 months now, much to the dislike of my coach)

Anyway just wanted to say Hi and hope to get some knowledge from you guys!

Thanks

 

[MrMakaveli]

Welcome.

I have a limited Thai boxing experience but extensive martial arts experience..your training on low-carbs? You may want to research a TKD (carbs after training only), I cant imagine training heavily in any type of martial art on low-carbs..I know it's possible but for me it was hell.

 

[Babyfaced Assassin]

where can i find more info about TKD
is it better to have carbs after or before a workout?

at the moment my diet looks like this:

Morning Cardio

Breakfast:
cottage cheese with 1 scoop whey powder
1 tbsp of flax seeds
1 tbsp of sunflower seeds
t tbsp peanut butter

Lunch:
2 Boiled eggs or Chicken or fish
Salad leafs
1 tbsp Mayo

Afternoon Snack:

1 tbsp Peanut butter

Workout (Muay Thai or weights)

Dinner:
Chicken/fish/red meat (boiled or grilled on a george forman grill)
Veggies (brocolli, cabbage, mushrooms and cauliflowers)

Bedtime snack
Cottage Cheese with 1 scoop whey

As you can see it's very low in carbs. My instructor reckons i need more carbs too and im tightening up on this diet but i am thinking of adding more carbs as i tend to slow down mid workout.

any input would be greatly appreciated

 

[MrMakaveli]

http://www.massmonsters.com/6/ubb.x?a=frm&s=9506025911&f=5636038281


You have to register but thats the link to Mr. X's TKD writings.

Try these changes and see what happens

Drop the sunflower seeds and peanut butter from breakfast
Drop the whey before bed.

After Training take a dextrose/whey combo then the dinner you have posted. (Consider actually adding 30-50g complex carbs such as rice with ALA here too depending on intensity of training).

If you post your stats (weight, body-fat if known, height) that would help too.

 

[Babyfaced Assassin]

well i'm 5'8
i'm roughly 13% bf
and im about 61kg (i know that's not alot but i compete at a low weight class, my fighting weight is actually 58kg!!!)

If i train then i should eat carbs?
so then if i train in the morning should i have more carbs at breakfast too?

 

[MrMakaveli]

To simplify this as best I can:

Anytime you do any intense training, lifting, training to fight etc, after your done take in 40g whey with 50g carbs then a solid meal consisting of more lean protein (tuna, chicken, etc) and complex carbs (rice, oats, etc).

If your train in the morning, do this in the morning.

ALA if used, will help divert more nutrients to muscle-cells as opposed to fat-cells and may help you get back into ketosis so more fat can be burnt while you eat low-carb the rest of the day.

if you just do cardio work one day then dont wory about the carbs, keep it keto.

 

[Babyfaced Assassin]

Thanks for the info Mr Makaveli

Can you or someone else please assess whether this looks like a good "TKD" diet?

Morning Cardio

Breakfast:

Oatmeal or Shredded wheat
2 scoops whey powder
1 tbsp UDO oil

or
Myoplex with 1 tbsp Oil

(If no cardio have eggs or something low carb high protein)


Lunch:

Salad with Eggs/fish/grilled chicken
dressing made with Olive Oil and Lemon Juice
Total Carbs under 10g

Snack:

Cottage Cheese with Peanut Butter

Workout:
Immediately after workout
Myoplex Delux

Dinner (depending how late i get home from trainnig)
Steak/Fish/Chicken
Veggies
Salad

Pre bedtime Snack (depending if had 3 hours between eating dinner and now)
Whey Powder
1 tbsp of UDO Oil

So im keeping the protein high
Fats are moderate/high but from good sources
Carbs are around 100grams

What do you think?
Also what do you think of a preworkout shake? Maybe something with simple sugars like a creatine drink (e.g. Celltech)

Thanks for your help

ps i think UDO oil has ALA but im not too sre, if not i'll buy some this weekend

 

[Babyfaced Assassin]

ttt
i'd really like some feedback please

 

[Babyfaced Assassin]

Bit confused what you mean by ALA
do you mean Alpha Linoleic Acid or Alpha Lipoic Acid?
If it's linoleic then it's in UDOs oil otherwise i'll have to get supplements

Thanks