I’m doing my first ever cut at 54. I’m about a week in and have dropped 5 pounds. However there have been a few days where my energy level has been low during my workout. Do you ever eat over your calorie goal after a good workout? I was even thinking about adding a protein shake for the extra calories after a good workout. Thoughts?
p.bxtrm
:
Carbs is what you need. Protein doesn't do anything for energy, besides gluconeogenesis = being converted into carbs.
Cutting, you're supposed to be low on energy to a degree.
If you can perform 1-2 sets per muscle, 2-3 times per week at the same intensity as before you're good.
Also don't eat over your calorie goal, shift food from one part of the day to another.
Carbs about 6-2h before a workout doesn't do as much for energy.
If you have enough carbs, they are best to be consumed 0-18h after your workout. Most of them as close to after your workout as possible.
If you can, the goal is to go into the gym with enough glycogen loaded in the muscle to fuel the workout.
If you can't the next best thing is high blood glucose by eating about 30-90 min pre workout depending on carb source.
Having enough glycogen instead of using blood glucose can be the difference between doing 10 instead of 8 or 9 reps in a set.
Dropping 5 lbs is telling me you are going quite low in carbs. 3-4 of that is water that would have been bound by glycogen and the glycogen itself.
Going to low in carbs is cheating yourself.
Goal is to keep carbs as high as you possibly can.
Brain uses about 120g glucose per day, and in the gym you're using something like 40-80g. That's not all but a majority of carbs used in a day.
So if you can stay above 200g carbs per day do so. Go as high as you can.
Every kcal that doesn't have to be protein or fat should be carbs.
And remember to count protein from all food sources, not just the "protein foods".
About 20-30% of your protein come from other sources.
mike.hombach
:
Totally agree with that p.bxtrem - great explanation!
Another important piece is not to go totally down on fats, too. If permanently <0.6 g/kg per day your hormone synthesis including testosterone is compromised, which feels also like low energy.
And then sleep quality also is a huge factor. Particularly in cut I try to be disciplined with that. Maybe add magnesium (gluconate) and ashwaganda before hitting the sack. For me sleep quality improves with that and I feel fresher in the morning.
dvhent
:
This happens with me as well and I attribute it to body adjustment. During these days, I nurse a non-stim pre-workout while I'm working out. Additionally, halfway through my workout, I take either a nitric oxide tablet or GNC sport supplement to help with fatigue. This combination usually helps me.
BullDogRon
:
I eat and apple preworkout. I also start drinking a postwork drink about 3/4 through my workout. Then i have a fairlife protien drink(150 calories 30 grams protien).
15 comments
Cutting, you're supposed to be low on energy to a degree.
If you can perform 1-2 sets per muscle, 2-3 times per week at the same intensity as before you're good.
Also don't eat over your calorie goal, shift food from one part of the day to another.
Carbs about 6-2h before a workout doesn't do as much for energy.
If you have enough carbs, they are best to be consumed 0-18h after your workout. Most of them as close to after your workout as possible.
If you can, the goal is to go into the gym with enough glycogen loaded in the muscle to fuel the workout.
If you can't the next best thing is high blood glucose by eating about 30-90 min pre workout depending on carb source.
Having enough glycogen instead of using blood glucose can be the difference between doing 10 instead of 8 or 9 reps in a set.
Dropping 5 lbs is telling me you are going quite low in carbs. 3-4 of that is water that would have been bound by glycogen and the glycogen itself.
Going to low in carbs is cheating yourself.
Goal is to keep carbs as high as you possibly can.
Brain uses about 120g glucose per day, and in the gym you're using something like 40-80g. That's not all but a majority of carbs used in a day.
So if you can stay above 200g carbs per day do so. Go as high as you can.
Every kcal that doesn't have to be protein or fat should be carbs.
And remember to count protein from all food sources, not just the "protein foods".
About 20-30% of your protein come from other sources.
Another important piece is not to go totally down on fats, too. If permanently <0.6 g/kg per day your hormone synthesis including testosterone is compromised, which feels also like low energy.
And then sleep quality also is a huge factor. Particularly in cut I try to be disciplined with that. Maybe add magnesium (gluconate) and ashwaganda before hitting the sack. For me sleep quality improves with that and I feel fresher in the morning.