Extra Carb/High Cycle Day?

[Keith Cherlinczuk-Ruiz]

Hi Team!
First of all, old school forum – very cool.

This is my first challenge, and first ever following a nutrition plan – Exciting and scary! I’m having a hard time figuring out what makes sense here based on my new goal and existing hobbies. I’m challenging myself to the largest body transformation I can. I’m thinking keep as much muscle as possible and only burn fat. Well now don’t we all want that unachievable goal!? 🙂

Steps: Currently averaging 11-12k steps a day

2x 15 minute HIIT Sessions: I enjoy and will continue to play pickup hockey primarily Tuesdays and Thursdays at Lunchtime. I figure this covers the HIIT sessions and some. It averages about 700 calories in 1.25 hours. I have approx 2-4 minute shifts where my heart rate goes variably between 150-170bpm and then rest on the bench in between.

My questions are:
1 – Should I have my high carb days on Tuesdays and Thursdays to match my activity or split them up Wednesday and Saturday as you suggested in the meal plan?

2 – I occasionally have a Wednesday or Sunday Hockey Game in addition to the pickups. Should I add additional Carbs ad-hoc, or should I plan an additional high carb day in those situations?

3 – If you are unable to give customized advice, can you at least give some basic insight on need for additional carbs to not risk burning muscle?

Maybe other helpful contextual info…
Gender: Male
Age: 41
Height: 5’8″

Thanks,
Keith

[Naomi]

Keith Cherlinczuk-Ruiz wrote:

Hi Team!
First of all, old school forum – very cool.

This is my first challenge, and first ever following a nutrition plan – Exciting and scary! I’m having a hard time figuring out what makes sense here based on my new goal and existing hobbies. I’m challenging myself to the largest body transformation I can. I’m thinking keep as much muscle as possible and only burn fat. Well now don’t we all want that unachievable goal!?

Steps: Currently averaging 11-12k steps a day

2x 15 minute HIIT Sessions: I enjoy and will continue to play pickup hockey primarily Tuesdays and Thursdays at Lunchtime. I figure this covers the HIIT sessions and some. It averages about 700 calories in 1.25 hours. I have approx 2-4 minute shifts where my heart rate goes variably between 150-170bpm and then rest on the bench in between.

My questions are:
1 – Should I have my high carb days on Tuesdays and Thursdays to match my activity or split them up Wednesday and Saturday as you suggested in the meal plan?

2 – I occasionally have a Wednesday or Sunday Hockey Game in addition to the pickups. Should I add additional Carbs ad-hoc, or should I plan an additional high carb day in those situations?

3 – If you are unable to give customized advice, can you at least give some basic insight on need for additional carbs to not risk burning muscle?

Maybe other helpful contextual info…
Gender: Male
Age: 41
Height: 5’8″

Thanks,
Keith

Hey Keith! Welcome to your first challenge! Happy to have you and it sounds like you have some great goals! 🙂 We recommend you follow the carbs as recommended in the challenge, and the idea is to have ample glycogen recovery for your workout days. Rest/recovery days are crucial, and you really only are as good as your recovery, so refilling your glycogen stores and fueling for recovery is the goal so that you can have strength, energy and exercise endurance to tackle your workouts.

Let us know if you have any other questions, and best of luck with the challenge! 🙂

[Naomi]

We also do offer personal 1-on-1 training if that is something you’re interested in for a more personalized program based on your needs! 😉

[Author]

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