Well from the anecdotal evidence and what I have read in the science is that the effect is through increased utilization of glycogen in the skeletal system.
but we keep a supply of Glycogen in our muscles and need to deplete that before our body scavenges for more energy from other sources like fat and food. wouldn’t feeding before negate that and instead tell your body to use food instead of fat?
Yes for high intensity exercise like weight lifting. But that is a GOOD thing. You are physically incapable of using enough fat stores to fuel high performance weight training. Fat is a dense energy source, but ‘slow burning’. It’s essentially ‘cruise control’ for your body–if you need peak power and performance, or ‘peak acceleration’ you CANNOT use fat because the process of breaking it down is physically too slow to be useful as a main energy source for weights, sprints, speed and explosive training. Or hypertrophy training. In fact, glycogen and carbs from food are the ONLY things that allow high levels of strength and speed performance–and you want high levels of performance if your goal is muscle gain and body composition change. Depleting glycogen stores is a bad thing for exercise and performance.
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Correct but the increase in glycogen use was through the day, not just training. Also carb specifically the right ones increase the thermogenic effect from training.
which carbs would those be? I start the day with soaked steel cut oats to have slow carbs in the morning. the only carbs i eat are sweet potato/brown rice and basmatti rice/oat meal.
Well here’s the question do you train in the morning, if so pre training I like rice products cream of rice is great. Remember unless you are fueling training sessions then you don’t really need carbs.
i have company PT in the morning and I do my own PT after dismissal
After pt what kind of training is it. And how much time between the 2. If not much time I would use liquid.form like glycofuse and essential aminos or plasma. If about a hour, immediately after I would have protein powder and cream of rice then some glycofuse and essential amino acids or plasma intra
morning pt is at 0700 and after work is like 1800 or so
Ok so this is easy before pt, have some amino acids, then meat and veggies up until before training then have the cream of rice and whey iso pre training, then the glycofuse EAAs during after the training just have a few whole eggs and lean meat and veggies.
If I eat potato of any kind I balloon like the michellin man. Same goes for white rice/pasta. Oats are fine, but it may be you need to trial different types of carbs. My body just stores them, so for me my happy place is carbs only on training days and definitely not at night or post workout.
Oh and you need a rest day. 7 days a week is too much. Ignoring the overtraining side of things, it may be that because there is no rest day your body is deliberately storing the fat in reserve in case it is needed.