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Old 09-19-2005, 05:27 PM   #1
Tom Mercer
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Ok, I'm 6'0 tall, 180 lbs, around 7% bf.

I'm gonna do 18 blocks a day... but how should I block post workout shakes? Or are they not even neccessary? If I should raise or lower the blocks, advice is appreciated

Also, how does caffeine help or hurt me in this plan?
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Old 09-19-2005, 11:43 PM   #2
Nikki Young
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Caffeine is high GI, thats why most people will get the quick 'get me up' and then need another coffee a few hours later to boost themselves up again. Also if you have sugar in your coffee that will spike up your insulin as well.

In my opinion your post workout shakes will depened soley on what kind your taking. For instance, if your taking a low carb one, the carbs and fat will be low but protien high (1-2 blocks depending on how much your having), in which case i would sugest making a protien shake with added ingrediants to level it out, such as adding some fruit for carbs. But like i said it's just what i think, i don't know exactly how it will work
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Old 09-20-2005, 08:37 AM   #3
Becca Borawski
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The caffiene question was asked at the seminar this past weekend, and if I'm remembering properly, Coach Glassman said it was his observation that if you're already lean, caffiene isn't a problem. If you're still carrying a lot of fat, then it's an issue.
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Old 09-20-2005, 12:50 PM   #4
Larry Lindenman
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Don't worry about caffiene. Post workout shakes are not necessary, and there is too much controversy concering high GI, low GI, PRO, fat, no fat, etc.
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Old 09-20-2005, 04:54 PM   #5
Tom Mercer
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So my block plan looks ok then? (as far as # of blocks goes?)

I use caffeine to amp myself up for workouts normally, either coffee or green tea. I never add any sugar whatsoever. I will start cutting back on it. How can it be high GI when there are no sugars in it?

Everything I've read in the past advocates a high GI post workout shake to replenish glycogen stores rapidly. (Maltodextrin/dextrose and whey protein) Well, I'll start not focusing on it as much then.

Thanks for the responses! I appreciate it.
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Old 09-23-2005, 02:05 AM   #6
Taha Mohamedali
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i don't know the exact insulin response of Caffiene, but i'm certain that it's not High GI. i do know that it is a vasodilator and a stimulant which would lead me to hypothesise that it probably _improves_ insulin sensitivity... Robb??
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Old 09-23-2005, 04:59 AM   #7
Larry Lindenman
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There have been some studies which suggest caffiene impairs or blunts insulin sensitivity, blah, blah, blah. As long as your not infusing it all day, drink your coffee (I just took a sip now).
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Old 09-24-2005, 11:36 AM   #8
Nicole Carroll
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Hi Tom-
Your block plan looks good. If you are at 7% body fat you ought to start with 2x fat and may need to add more if you get too lean. So 18 blocks per day w/ double fat. A 4 block meal would then have 4protein/4carb/8fat.

High carb post workout shakes will shoot your right out of the Zone. Try the two week strict zone experiment (thus no shakes unless they are Zone balanced) - see how you feel, see if performance, energy levels and recovery improve. The information you gain by trying it, is worth more than 100 peoples educated opinions.

I would do the same thing with coffee. Experiment with your self and your responses. I know many "Zoned" crossfitters who have no issue with it whatsoever.
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Old 09-25-2005, 11:18 AM   #9
Tom Mercer
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Thanks Nicole. I will keep it pretty strict for thw 2 weeks then although, I think my diet was fairly good already, since I stay fairly lean. I'll take an accurate measurement when I find my skinfold calipers.

If I lose too much weight after 2 weeks, I'll adjust cals accordingly. I honestly like the extra kick caffeine gives me. I work out alone, so I have nobody to push me...and when I;m on 4 hrs sleep doing a WOD... man sometimes I just feel like quitting. Only a few times in the last 4 months have I ever just not been able to finish a WOD from sheer exhaustion.



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