Need to lower bf while maintaing stamina

[skorty3]

I'm 44, weight 135, hgt. 5 ft 2.

Been working out in the gym for about 10 years and have maintained a good fitness level for someone my age and who sits on her butt all day at work.

Now I'm playing alot of competitive sports, co-ed 2's sand volleyball 2 to 3 times a week and softball once a week.

I was having trouble with my stamina and strength, with going to the gym 4 days early in the morning and then performing at night for sports.

I had to cut out the gym for about 2 weeks (mainly I needed the extra sleep, I go to the gym at 5:30 am before work) to recover for exhaustion and let my left hamstring recover a little.

I changed my diet to add more carbs for energy. Now my fat has moved around on me. My legs and butt are much tighter and higher but now I have a 1 1/2 of fat around the middle. My stamina has improved though. I'm trying to find something in the middle for working out in the gym while maintaining my stamina, reflexes, strength and a good diet to wean off some of the excess bf while being able to maintain energy for sports.

I talke ephedra and non epehdra thermagenics, protein is about 40%, carbs 40%, fats 20%. Multivitamins, plus flaxseed in the morning after workout.

Would appreciate any suggestions on training and diet.

Thanks

 

[wilson6]

"I'm 44"

"Now my fat has moved around on me. My legs and butt are much tighter and higher but now I have a 1 1/2 of fat around the middle."

There could be some hormonal/age related changes in the E/T ratios at work, beyond just diet and carbs.

W6

 

[skorty3]

Ow, I hate to hear that...still there's got to be something I can do to minimize it..

 

[JJFigure]

Will you post your current diet? Even just a sample day would be helpful.

 

[dzulboy]

simple cardio

 

[skorty3]

4:301/2 decaf coffee with 4 oz skim milk

after gym
6:30 16 oz diet splash with 2 scoops protein
2 flax seed oil capsules

between 9:00-10:00 2 eggs with spinach, 1 oz low fat cheese if any

or 1/4 cup oatmeal with 1 scoops of protein powder, (on volleyball days)

between 12:00-2:00 salad with shrimp or chicken, low fat dressing

or shrimp/chicken or tuna w/brocilli or brown rice

5:30 on volleyball days, tropical cafe lean machine power smoothie on the way to volleyball. I can't have anything heavy or I can't move around very well.

At volleyball - Accelerade for energy and replenish of liquids. In Florida you sweat a ton playing outside, even at night.

After volleyball get home around 8:00-9:00 pm tuna, 10 crackers
grape tomatoes, baby carrots

If no volleyball we actually get to cook a meal. Meat with salad or steamed green veggie.

Sometimes a glass of white wine at night.

 

[RottenWillow]

It doesnt look like you consume a lot of low GI carbs skorty.

I'd increase the complex carbs. You listed one serving of oatmeal, some brown rice and crackers. I would suggest increasing the number of servings at each meal or increase the number of times per day you eat low GI carbs.

I'm guessing your smoothie dervives its carbs from fruits? Maybe add some creatine into your smoothies to increase the amount of glycogen your body is storing.

 

[skorty3]

Yes, the smoothie is 428 cal, Strawberries, bananas, fat metaboliser, & Kwik Energy

 

[RottenWillow]

Yes, the smoothie is 428 cal, Strawberries, bananas, fat metaboliser, & Kwik Energy

There's a lot of simple carbs which would be an ideal base to mix in some creatine. It really does make a noticeable difference. Have you ever counted the total number of carbs for the day and the breakdown of complex to simple. For me personally if I dont get a least 100g of low GI carbs daily I really feel if when my workout comes around. My stamina is substantially lower.

 

[wilson6]

"Maybe add some creatine into your smoothies to increase the amount of glycogen your body is storing."

Ummmm........how does this work?

Author
Newman, Jackie E N; Hargreaves, Mark; Garnham, Andrew; Snow, Rodney J

Title
Effect of creatine ingestion on glucose tolerance and insulin sensitivity in men.

Appears In
Medicine and science in sports and exercise. vol. 35, no. 1 (2003 Jan): 69-74.

Abstract
PURPOSE: This study investigated whether acute (5 d) and/or short-term (28 d) creatine (Cr) ingestion altered glucose tolerance or insulin action in healthy, untrained men (aged 26.9 +/- 5.7 yr; SD). METHODS: Subjects were randomly allocated to either a Cr ( N= 8) or placebo group (N = 9) and were tested in the control condition (presupplementation), and after 5 and a further 28 d of supplementation. The Cr group ingested 20 g and 3 g.d (-1) of Cr for the first 5 and following 28 d, respectively. The placebo group ingested similar amounts of glucose over the same time period. During each testing period, subjects underwent an oral glucose tolerance test (OGTT) to determine insulin sensitivity, and six subjects from each group underwent a muscle biopsy before each OGTT. RESULTS: Cr supplementation resulted in an increased (P< 0.05) muscle TCr content after both the acute and short-term loading phase compared with placebo.

Neither acute nor short-term Cr supplementation influenced skeletal muscle glycogen content, glucose tolerance, or measures of insulin sensitivity.

CONCLUSIONS: These findings demonstrated that acute Cr supplementation (20 g.d(-1) for 5 d) followed by short-term Cr supplementation (3 g.d(-1) for 28 d) did not alter insulin action in healthy, active untrained men.

 

[RottenWillow]

"Maybe add some creatine into your smoothies to increase the amount of glycogen your body is storing."

Ummmm........how does this work?

I have significantly more energy when I supplement with creatine and I have talked with and heard about many others who report similar improvements.

I'll leave the "how does it work" statements to you.

 

[JJFigure]

I agree with anya - you're not eating much in the way of complex carbs; 1/4 cup of oats is really low for breakfast. At the very least, I'd increase your complex carbs in the am on your active days.

 

[wilson6]

Anya,

"I have significantly more energy when I supplement with creatine and I have talked with and heard about many others who report similar improvements."

That's fine, and I agree with that. But does that mean it is due to more muscle glycogen?

I'm not trying to flame you here, just clarify. Once something is stated on these boards, it dies hard. You don't want to lead people to think that by taking creatine, you increase muscle glycogen. Energy to crank out a few more reps, yes, more glycogen, no.

That's all.

W6

 

[RottenWillow]

If not from increased glycogen storage, what is the source for increased work we both agree on?

As for the flame thing, understand that I am 20 years old and do not represent myself as being an expert in anything but yes I did find your original post over the top. I've read dozens of your older posts and I would already defer to you on any topic.

 

[Daisy_Girl]

IMO, you also need to refuel your body after a workout. The meal after Volleyball days is typically tuna, crackers, tomatos and carrots? That doesn't sound like enough quality food to refuel the body. I'd cut out the crackers - they are really processed and prob full of hydrogenated oils.

As was mentioned above, I'd have at least 1/2-1cup of oats in the morning.

 

[wilson6]

Possibly, increased PCr (phosphocreatine) but not shown in all studies and/or better lactate buffering that will prolong the onset of fatigue during a set.

The crackers are not going to hurt her in small amounts, they are a source of sodium and she'll burn the fat. We used to laugh about runners eating pretzels after a race, but in reality if that is the only way you can handle eating salt, then do it. She needs the sodium. If she can get it another way, then that's fine as well.

I'd add a couple of servings of rice along with the carrots, plenty of them. That should do and plenty of water.

Skorty, have your doc check your total and free testosterone, IGF-I, DHEA-sulfate and thyroid panel. Make sure all this is within normal limits.

W6

 

[SteelWeaver]

Not eating before weight training and after fasting for 7 hours is not a good idea at all. I'd say that'd give you a pretty UNintense workout. In fact, if I don't have carbs and protein before training (an hour or so before) I may as well not go. No point.

Skip the flax immediately post-workout. Take it later with your eggs and spinach. And add some oatmeal or rice or something to that meal.

 

[skorty3]

Thanks for your replies. I'm adding oatmeal, in the mornings every other day, brown rice or a small sweet potato with my lunch meal every day along with the salad.

Should I add creatine after my weight training in the morning or before I go play volleyball or both?

I've started my weight training in the gym again after being off and I'm feeling very strong and last Sunday played 4's, 2 on 3 sand and and we beat them every game. Then played 2 on 2 and won every game. Total of 2 hours.

I hate to admit, I had a Sante Fe burrito from Taco bell about 3 hours earlier with a diet coke. I left all my healthy snacks by mistake at home, an hour and 1/2 away..but I must say I felt really good when we went to play volleyball. But I guess that tells me something..what I need before going to play..not Taco Bell of course, but my own brand of the same might be good, minus the fat

 

[RottenWillow]

Should I add creatine after my weight training in the morning or before I go play volleyball or both?

Time of day doesnt matter as far as I've noticed skort. The effects are continuous, not short lived. Divide the doses else you're risking diarhea. Maybe 5 grams 3x daily, but no way should you go over 10g at one sitting. Just make sure you keep taking it at the same time every day to keep the continued benefit.

 

[skorty3]

I may have neglected to tell you, I'm a female at the beginning of my post..does that change anything, as far diet, or workout?

 

[Daisy_Girl]

I may have neglected to tell you, I'm a female at the beginning of my post..does that change anything, as far diet, or workout?

No, I think it was assumed you were female because you posted this on the Women's Board!

 

[skorty3]

This week, with the added carbs and creatine before games, was great. We won all of our games and seemed not to take too much effort. Feeling good in the gym, strong, however a little sore 2 days later. Added some medium cardio 3 days a week too.
Thanks for all the advice.

 

[slinky]

Diet and training is not gender specific. Only individual specific.

Therefore, you eat and train according to YOUR needs.

I would say this: think about boxers. No matter if they're beginners or veterans, they NEED to eat so that they do maintain the stamina necessary in the ring. If they were to cut out carbs, they'd end up face flat onto the canvas. Quick.

I take it you perform mostly steady state cardio. And have been doing so for awhile. I would cut what ever time you spend performing steady state down by half or even more. Begin to add HIIT to the mix.

HIIT is a real kick in the pants no matter what level of experience you have. Begin with a job/run/sprint combo or get a jump rope. The jump rope is my favorite form of HIIT and I perform "boxer rounds" (3-min of/1-min off). Now, you wouldn't right away start at 3-min rounds, but you would slowly increase your "on" time.

If you prefer to go into a gym, you can certainly perform HIIT on a stairmaster, eliptical trainer or a row machine. Begin with a "up to" 1-minute of high intensity, and follow with a 1 or 2 (depending on where your at fitness wise), minutes of low. And so on.