Approved Log Dunstone's OzSteroids Log

[Fletch Elliot]

Coach's Feesback
Not concerned with the added weight, it was expected with the natural water load and taper from last week.

Ok, no real change to this week's meal plan just some changes with the manipulation/distribution of carbs throughout the plan.

But with the introduction of some insulin, I will be having five meals plus an intra-carb shake and WPI shake after training.

Target macros (Week 5)
Protein 310g……………..1240 calories
Fats 30g…………………..270 calories
Carbohydrate 280g………800 calories
Total.……………………….2630 calories

How's the body been responding to the added insulin?

 

[Dunstone]

How's the body been responding to the added insulin?

I've been having a bit of trouble dialing in my carb to insulin ratio. The last time I really nailed it, I settled on a 12:1 carb to insulin ratio, which gave me a post-training blood sugar of around 5-6 mmol. This time, I'm on a much smaller insulin dose, and my current ratio is 20:1, with low blood sugar levels after workouts. That means I've dropped the LISS. I think this is the leanest I've been, and my current insulin sensitivity is making things a bit tricky.

 

[Fletch Elliot]

I've been having a bit of trouble dialing in my carb to insulin ratio. The last time I really nailed it, I settled on a 12:1 carb to insulin ratio, which gave me a post-training blood sugar of around 5-6 mmol. This time, I'm on a much smaller insulin dose, and my current ratio is 20:1, with low blood sugar levels after workouts. That means I've dropped the LISS. I think this is the leanest I've been, and my current insulin sensitivity is making things a bit tricky.

Makes sense, sounds like a fine line when you're that lean

 

[Dunstone]

Makes sense, sounds like a fine line when you're that lean

Coach keeps increasing carbs... the problem is that I'll reach the point of spilling over and losing the progress made in the last 18 weeks

 

[hubbles]

Carb to insulin ratios don’t stay consistent day to day and sensitivity changes too much. TIming the carbs around training is actually more critical, especially to avoid post-workout dips. You might try adjusting pre/intra carbs rather than total carbs first. Helps stabilise blood sugar post session without flattening out. When you’re this lean even a small overshoot can soften the look quick.

 

[Dunstone]

Thanks @hubbles, Novo is only at 5 IU; I previously titrated up to 10 IU with and without Lantus. Lantus is not for me as it made me soften very quickly.

Pre-carbs have been increased to 100g 60 mins before training, and HBCD intra-carb to 100g. We have moved carbs from meals 4 and 5 so calories remain the same so hopefully control the waistline a little.

 

[hubbles]

Thanks @hubbles, Novo is only at 5 IU; I previously titrated up to 10 IU with and without Lantus. Lantus is not for me as it made me soften very quickly.

Pre-carbs have been increased to 100g 60 mins before training, and HBCD intra-carb to 100g. We have moved carbs from meals 4 and 5 so calories remain the same so hopefully control the waistline a little.

Smart adjustment brother. Shifting the carbs pre/intra should definitely help with glucose stability and fullness without pushing spillover. At 5IU Novo you’ll stay pretty responsive. Keep an eye on how fast you flatten out between sessions. If that does happens a small bump in intra carbs usually smooths things out nicely