Lay-off advice

Chris Barclay · 08-17-2006, 04:37 AM

Hi,
I have the misfortune of having to have an operation on my feet so will be off them and unable to do any/much excercise for up to 4 weeks. Can anyone advise on what/how I should change my Zone mix? Less carbs and fat? just less Kcal's?

Any help greatfuly recieved.

BazEP

Ben Kaminski · 08-17-2006, 06:25 AM

If you're laying around all day maybe you would eat a block less or something. The Zone factors in activity level (0.7 multiplier is typical for a CrossFitter) - this is what would be changing.

Just because you're off your feet doesn't necessarily mean you can't exercise. Things like L-sits, body rows, pushups, headstands, and other upper body/core moves might still be possible while you recover.

Chris Barclay · 08-18-2006, 05:44 AM

good points - i'll try and get some upper body stuff in when i feel up to it.

thanks

Greg Battaglia · 08-18-2006, 09:49 AM

Any time I'm forced to adopt a temporary sedentary lifestyle I look to a ketogenic approach. Your performance may blow on a ketogenic diet, but it is actually the best way to preserve hard earned muscle mass while remaining sedentary. I would go with no more than 20g of carbs a day, all coming from green veggies. Up the percentage of fat in your diet, and keep protein intakes steady. When you're all healed up go right back to the Zone.

Chris Barclay · 08-20-2006, 06:10 AM

Thanks Greg
Ketogenic is a bit like the Atkins with more concentration on the protien and fat intake, yeah?

Greg Battaglia · 08-21-2006, 03:14 PM

It depends on what phase of atkins you're referring to. At maintenance levels (80 grams per day)atkins is not a ketogenic diet. For a ketogenic effect I would go with no more than 20 grams per day. Get all of those carbs from green veggies and up your fat intake so you don't lose too much muscle.In short, Fat prevents muscle from breaking down because your body can use the fat as fuel rather than breaking down muscle (via gluconeogenesis).

Roger Harrell · 08-21-2006, 04:30 PM

FYI even with your feet completely useless you can continue to workout. There's a ton of stuff you can do with core/upper body in which your feet take zero load or impact.

Greg Everett · 08-21-2006, 05:18 PM

I'm with Greg on the nutrition - super low carb, carbs primarily if not entirely from vegetables.

But I also agree with ben and roger on the activity - a foot is a very small portion of your body. Once you're recovered systemically from the surgery, there is an infinite pool of activity to work with.

Chris Barclay · 08-23-2006, 08:23 AM

thanks evryone - started back today and am taking advantage of the lack of feet by trying HSPU's, L sits + other core and upper body stuff - had good leg strength before which I want maintain as much as poss so the fat intake thing is good advice.
Thanks all

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08-17-2006, 04:37 AM	#1
Chris Barclay Member Profile: Join Date: Jul 2006 Location: London London Posts: 193	Hi, I have the misfortune of having to have an operation on my feet so will be off them and unable to do any/much excercise for up to 4 weeks. Can anyone advise on what/how I should change my Zone mix? Less carbs and fat? just less Kcal's? Any help greatfuly recieved. BazEP

08-17-2006, 06:25 AM	#2
Ben Kaminski Member Profile: Join Date: Apr 2004 Location: Cincinnati OH Posts: 874	If you're laying around all day maybe you would eat a block less or something. The Zone factors in activity level (0.7 multiplier is typical for a CrossFitter) - this is what would be changing. Just because you're off your feet doesn't necessarily mean you can't exercise. Things like L-sits, body rows, pushups, headstands, and other upper body/core moves might still be possible while you recover.

08-18-2006, 05:44 AM	#3
Chris Barclay Member Profile: Join Date: Jul 2006 Location: London London Posts: 193	good points - i'll try and get some upper body stuff in when i feel up to it. thanks

08-18-2006, 09:49 AM	#4
Greg Battaglia Member Profile: Join Date: Nov 2005 Location: Springfield PA Posts: 468	Any time I'm forced to adopt a temporary sedentary lifestyle I look to a ketogenic approach. Your performance may blow on a ketogenic diet, but it is actually the best way to preserve hard earned muscle mass while remaining sedentary. I would go with no more than 20g of carbs a day, all coming from green veggies. Up the percentage of fat in your diet, and keep protein intakes steady. When you're all healed up go right back to the Zone.

08-20-2006, 06:10 AM	#5
Chris Barclay Member Profile: Join Date: Jul 2006 Location: London London Posts: 193	Thanks Greg Ketogenic is a bit like the Atkins with more concentration on the protien and fat intake, yeah?

08-21-2006, 03:14 PM	#6
Greg Battaglia Member Profile: Join Date: Nov 2005 Location: Springfield PA Posts: 468	It depends on what phase of atkins you're referring to. At maintenance levels (80 grams per day)atkins is not a ketogenic diet. For a ketogenic effect I would go with no more than 20 grams per day. Get all of those carbs from green veggies and up your fat intake so you don't lose too much muscle.In short, Fat prevents muscle from breaking down because your body can use the fat as fuel rather than breaking down muscle (via gluconeogenesis).

08-21-2006, 04:30 PM	#7
Roger Harrell Affiliate Profile: Join Date: Jun 2004 Location: San Rafael CA Posts: 2,258	FYI even with your feet completely useless you can continue to workout. There's a ton of stuff you can do with core/upper body in which your feet take zero load or impact.

08-21-2006, 05:18 PM	#8
Greg Everett Departed Profile: Join Date: Dec 1969 Posts: 1,095	I'm with Greg on the nutrition - super low carb, carbs primarily if not entirely from vegetables. But I also agree with ben and roger on the activity - a foot is a very small portion of your body. Once you're recovered systemically from the surgery, there is an infinite pool of activity to work with.

08-23-2006, 08:23 AM	#9
Chris Barclay Member Profile: Join Date: Jul 2006 Location: London London Posts: 193	thanks evryone - started back today and am taking advantage of the lack of feet by trying HSPU's, L sits + other core and upper body stuff - had good leg strength before which I want maintain as much as poss so the fat intake thing is good advice. Thanks all