Volek and Phinney – Page 2

Georges St. Pierre’s Diet

Posted on February 11, 2013October 9, 2014 by BJJ Caveman

For those that don’t know, George’s St. Pierre (GSP) is one of the most dominant MMA fighters of all time. I recently came across a great post by Tim Ferriss where he spoke with the guys responsible for Georges St Pierre’s (GSP) nutrition. This section definitely caught my attention:

What guidelines should someone use if trying to replicate the above?
“When determining a client’s macronutrient split, at Precision Nutrition we use body-type specific guidelines. In essence, we plan someone’s nutrition according to their somatotype, as follows:
Ectomorphs — around 25% p (protein), 55%c (carbs), 20%f (fat)
Mesomorphs — around 30%p, 40%c, 30%f
Endomorphs — around 35%p, 25%c, 40%f”
Definitions:
Ectomorph – Thin build, challenging to put on weight (muscle or fat); Example: long-distance runner.

Out of Gas

Posted on February 9, 2013October 9, 2014 by BJJ Caveman

Attended a group class at Rio Pro today and during the live training was completely gassed! During my matches, I would do well and slowly advance my positioning and eventually catch someone in a submission, but then be completely gassed afterwards. My legs were just tired, and after we fist bumped to restart, I found myself unable to resist their attacks. When stuck in bottom of side control I just didn’t have it in me to bump up to create space and recover guard. I was just out of gas and my legs wouldn’t do what I wanted them to. … Read More

Day 54 – Nutritional Ketosis

Posted on February 4, 2013October 10, 2014 by BJJ Caveman

Weight: 177.8
AM Ketones: 0.3
AM Blood Glucose: 88
Hours of Sleep: 8:03
Energy Level: Good
Physical Activity: IFAST exercises
Nutritional Ketosis Streak: 0

Abdominal Circumference: 34.08 in (initially 34.5 on 12/8)
Hip Circumference: 38.08 in (initially 38.5 on 12/8)
Right Mid Thigh Circumference: 21.6 in (initially 21.5 on 12/8)
Left Mid Thigh Circumference: 21.93 in (initially 22 on 12/8)

Good news and bad news this morning. The bad news was that my ketones dropped below 0.5 mmol… meaning I fell out of ketosis and broke my streak of 27 consecutive days. … Read More

Day 41 – Nutritional Ketosis

Posted on January 21, 2013October 10, 2014 by BJJ Caveman

Weight: 181.2
AM Ketones: 0.6
AM Blood Glucose: 91
Hours of Sleep: 8:26
Energy Level: Excellent
Physical Activity: Snorkeling and BJJ

Looks like my guestimate was off. My ketone levels didn’t change much despite my swimming and running around with toddlers yesterday. Looking back, I think the problem arose when I was waylaid by some prime rib that I couldn’t refuse. My macronutrient ratios were looking pretty good up until that point and the large influx of protein from the prime rib probably elicited some form of gluconeogenesis or something that caused my ketones stay low and my glucose to go higher than 90. … Read More

Day 35 – Nutritional Ketosis

Posted on January 16, 2013October 10, 2014 by BJJ Caveman

Weight: 179.6
AM Ketones: 0.7
AM Blood Glucose: 90
Hours of Sleep: 7:11
Energy Level: Excellent
Physical Activity: BJJ

Ketones have come back down to Earth… I guess the good times couldn’t last! I’m surprised by my blood sugar though, but one thing I forgot to track was that in the midst of making the blue berry cheesecake pictured, I was snacking on some blue-berries along the way and may have gone a little overboard.

Last night I was feeling ambitious and felt the urge to give in to my sweet tooth a bit so I went ahead and made (with help from my sister) a blue berry cheesecake according to a recipe suggested in “The Art and Science of Low Carbohydrate Performance.” … Read More

Nutritional Ketosis: Do Calories Matter?

Posted on January 14, 2013October 10, 2014 by BJJ Caveman

One of the main questions I had regarding nutritional ketosis is regarding the potential for weight gain despite rigid adherence to the high fat, low carb, and moderate protein model recommended by Volek and Phinney. In my reading of both of their books, they write frequently of how nutritional ketosis promotes fat burning and subsequently weight loss and body recomposition, and the benefits of ketoadaptation for athletes.

But they never really satisfactorily answer the question of whether or not you can actually gain weight from nutritional ketosis and exactly how important overall caloric intake is in weight loss vs weight gain.… Read More