Schedule For Includng Exercise Into Bp Diet/supplement Regime

I'm on the bulletproof path now! I drink the bulletproof coffee (upgraded coffee, kerrygold butter, now mct oil) every morning about a half hour after drinking 500mL of water with 1/2 tsp of himalayan salt. Sometimes I eat breakfast, sometimes I wait until later in the day to eat (IF). My diet isn't 100% bulletproof but I eat as far to the left as my financial/social/living situation allows. I plan on being a lot more strict with my diet once I've done a bit more research and understand things better. I've got my supplement stack figured out for a two month cycle (credit goes to suntoucher's guide). I've done the glutamine load to make sure that I'll be absorbing all the nutrients from the diet and supplement regime I'm going to begin soon. 

 

I just need to factor a bulletproof excercise routine into the mix but I've been having trouble understanding what is the best way to do this. I intend to train in muay thai twice a week. The classes that my schedule allows me to attend are held on [email protected] 12pm-1pm and Tue,Wed,[email protected] 6:30pm-7:30pm. What I need to do is time my diet properly with my training. I want to be in ketosis but from what I've been reading, this isn't good for exercising and I need to re-feed with carbs on occasion (every 3-7 days?). I guess my training days would be the days that I re-feed?  I've also heard of "carb backloading" but don't fully understand the concept. Is it the same as "carb re-feeding"?

 

I'd be very grateful if the bulletproof community could help me figure out the most bulletproof way to incorporate my training with my diet / supplement regime. I'll be asking a number of questions throughout this (long) post. Any and all input would be greatly appreciated! If you have any questions, please ask.

 

First I'll detail my daily diet / supplement regime and then I'll get into how I'm thinking about altering it to coincide with training.

 

Guidelines:

 

Meals        - Bulletproof diet

                 - IF 3x/week (Tue,Wed,Sat)

                 - Carb re-feed 2x/week (Sun,Th)

Water        - ~3.5L / day

                 - 500mL upon waking with 1/2 tsp H. Salt

                 - 250mL every 30min

                      *with these exceptions

                       - do not drink while eating

                       - wait 30 min after drinking to eat

                       - wait 1-2 hrs after eating to drink

Supplements   - Stack #1 

                            - Vitamin K, D, B12 

                       - Stack #2 

                            - Vitamin A, C, D

                            - Calcium 

                            - Krill oil

                       - Stack #3

                            - Vitamin C

                            - Collagen

                       - Stack #4

                            - Magnesium

                            - Potassium

                            - Zinc

                            - Vitamin B12, B9

                            - Selenium

                            - Iodine

                      - Creatine 

                           - Daily, after meal, away from coffee

                      - Glutamine

                           - 2x/week, after training

 

Questions:     Too much water?

                      Should I be taking more salt? Potassium?

                        If so, what time of day is best to take it? 

                        Can it be taken alongside Stack #4, before bed? 

                        Does salt interfere with absorption of any supplements? 

                        Or should I just add more to my meals throughout the day?         

                      Should I take BCAA's?

                        If so, when? 

                        Every day or only training days? 

                        Day after training days?

                      Glutamine

                         I'm guessing the best days to take glutamine are on training days?

                         Should I take it before bed? 

                         Can it be taken with Stack #4

                         Or after training? Before? 

                         Can it be taken with BCAA's?

                       Whey Protein

                          Is it necessary?

                          Can I get enough protein from my diet, as well as the BCAA's and collagen that I take?

 

Schedule:

 

6:45     - Water(x2) + Salt

7:15     - Coffee + Stack #1

7:45     - Meal

10:00   - Water

10:30   - Water

11:00   - Water

11:30   - Water

12:00   - Water

12:30   - Water

1:00     - Meal + Stack #2

2:00     - Water

2:30     - Water

3:00     - Water

3:30     - Water

4:00     - Water

4:30     - Water

5:00     - Meal + Creatine

6:00     - Water

6:30     - Water

7:00     - Water

7:30     - Water

8:00     - Water + Stack #3

8:30     - Meal

11:00   - Stack #4

 

- I allow myself to dismiss 5 cups of water throughout the day at certain times for whatever reason, for a total of 3.5L.

- On intermittent fasting days I dismiss the 7:45am meal.

 

 

Schedule (Altered for training):

 

    This is my attempt at altering my schedule to be as bulletproof as possible with my training.

    I've chosen sunday and thursday as my training days / carb re-feed days as 3 days and 2 days I think is enough time to fully recover from the exercise and re-enter ketosis. Am I correct? Is this enough time to fully recover / re-enter ketosis?

    Would another schedule be better?

 

SUNDAY:        

 

6:45    - Water(x2) + Salt

7:15    - Coffee + Stack #1

7:45    - Meal

10:00  - Water

10:30  - Water

11:00  - Water

11:30  - Water + BCAA

12:00  - Water + BCAA    (TRAINING)BEGIN

12:30  - Water + BCAA    (TRAINING)

1:00    - Water + BCAA    (TRAINING)END

1:30    - Meal + Stack #2

2:30    - Water

3:00    - Water

3:30    - Water

4:00    - Water

4:30    - Water

5:00    - Meal + Creatine

6:00    - Water

6:30    - Water

7:00    - Water

7:30    - Water

8:00    - Water + Stack #3

8:30    - Meal

11:00  - Stack #4

 

Questions:    What should my meals be composed of for this day? (Carbs? Fat? Protein?)

                     Should I have any carbs before training? 

                     Or should I wait until after training?

                     Is this a day that I should do IF?

                     Should I do IF on Monday?

 

THURSDAY:

 

6:45    - Water(x2) + Salt

7:15    - Coffee + Stack #1

7:45    - Meal

10:00  - Water

10:30  - Water

11:00  - Water

11:30  - Water

12:00  - Water

12:30  - Water

1:00    - Meal + Stack #2

2:00    - Water

2:30    - Water

3:00    - Water

3:30    - Water

4:00    - Water

4:30    - Water

5:00    - Meal + Creatine

6:00    - Water + BCAA

6:30    - Water + BCAA        (TRAINING)BEGIN

7:00    - Water + BCAA        (TRAINING)

7:30    - Water + Stack #3    (TRAINING)END

8:00    - Meal

11:00  - Stack #4

 

Questions:    What should my meals be composed of for this day? (Carbs? Fat? Protein?)

                     Should I have any carbs before training? 

                     Or should I wait until after training?

                     Is this a day that I should do IF?

                     Should I do IF on Friday?

 

I'm not trying to lose or gain weight. I just want to improve my health and wellness as much as possible while perfecting my skills in an activity I enjoy. I know this is a pretty lengthy post. Just trying to get all the info in one place. 

Comments

  • M. ThomasM. Thomas A Stick of Butter a Day Keeps the Doctor Away.

    dude.... :D I hope I don't come off as pretentious here but I am not going to take all that in and analyze it for you!  Chances are if you have taken this much time to compose this than you are already on the right track. 


     


    I would say stick to your plan and see if you feel great and get the great performance you so desire.


     


    The best advice I can give is don't try to make too many changes in your life at once - ease into it.  You need to experiment with your own body because by the looks of it the answers to most of your questions would be "Figure out what works best for you" because most of your questions seem to pertain to small details whos answers vary based on the individual.


     


    Go forth with your plan, execute it, than report back with any specific questions related to more narrow topics - knowledge bombs will be dropped.


  • Don't think vitamin C or antioxidants are recommended post workout.
    Please email me instead of PM

    [email protected]
  • ^why not?  


    I've thought about that a bit and can never come to a conclusion... am also at a loss for whether fighting inflammation around training time is a good idea (i've found some ways it is, and some ways it isn't... using, say, OTC nsaid's, around training time is very bad, it significantly blunts prostaglandin production which will basically negate adaptation to training stimuli.  OTOH, reducing inflammation through ice, or compression, does not alter prostaglandins and thus is okay after training.  I'm still looking for clarification/specifics on C, ALA, etc etc


  • oh and to the OP, dude you got 1 post who on earth do you think is going to read that for you?


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