I was told that the worst you can for muscle mass is:
-Workout intensely on an empty stomach, especially 1st thing in the morning.
-Working out intensely on an empty stomach, especially for more than an hour.
-Working out without a pre-workout meal, especially without carbs.
-Working out for more than an hour without consuming a protein/carb combo during my workout.
My body disagrees, I consume zero grams of carbs, workout 1st thing in the morning, running 5+miles, calisthenics and some weighted exercies, swimming, major lifts(deads, presses, etc...), Martial arts and stretching all in one workout, sometime go swimming again at night.
Guess what, I didn't lose muscle or even keep my preformance the same, but increased both, only time I had a noticable loss is when I quit a purely powerlifting program and switched to the current program, but I'm very close to where I was because the intensity is ever increasing.
Don't buy that whole "your body is like a fragile little butterfly, if you don't precisecly what common "wisdom" says, you will turn into a frail stick....."
Tell me you slept with princess Diana and I'll believe that more than the crap every "pro" at the gym spews.
I was doing what you're doing, low carb off days and high carb on days, switching to a 100% zero carb diet will really let your body get accusomted to having tons of energy, more than you will ever have when consuming carbs.
"Common wisdom" says, any protein consumed before working out will turn into glucose via glucogenesis, not applicable in my case either way because I don't eat about 10 hours before working out.
Finally, your body will not canabalize your own muscle mass for just 3-4 hours or more of exercise, it takes alot more.
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