The Official Gym & Fitness Thread

KCDuran · Mar 28, 2014

Sean has it right and refeeds days are amazing.. I usually keep my same diet and have some pizza at night...

BCAAs are never bad unless you're going crazy w/600g like sean said up top... I think on that Saturday you're hurting yourself more by going with that crazy diet haha.... IMO alchy on a cut just isnt good... you never want to drink your calories or your sugars (drink cals on a bulk obviously) ... But you're a grown ass man so you do you boo boo!

If you've ever heard of Kelechi Opara check out his info on refeeds and cheats

http://blog.bodybuilding.com/Madtitan/2011/06/01/refeeds_cheat_meals_the_tale/

KCDuran · Mar 28, 2014

Also I got this .... two scoops + 2.2L of water... makes my 2gallon goal SO EASY!! ... Peach mango is amazing

http://www.bodybuilding.com/store/optimum-nutrition/pro-bcaa.html

zacharypaul89 · Mar 28, 2014

KCDuran said: ↑

Sean has it right and refeeds days are amazing.. I usually keep my same diet and have some pizza at night...

BCAAs are never bad unless you're going crazy w/600g like sean said up top... I think on that Saturday you're hurting yourself more by going with that crazy diet haha.... IMO alchy on a cut just isnt good... you never want to drink your calories or your sugars (drink cals on a bulk obviously) ... But you're a grown ass man so you do you boo boo!

If you've ever heard of Kelechi Opara check out his info on refeeds and cheats

http://blog.bodybuilding.com/Madtitan/2011/06/01/refeeds_cheat_meals_the_tale/
Click to expand...

From what I read by in the link you provided, the refeeds on a cutting cycle are the same as refeeds on a keto diet: pretty much just a good carb load for a day or so. I'm only cutting at like a 400 calorie deficit, so I'm not too sure I need a refeed yet. Maybe when I get further into the cut and my calorie intake is much lower. What do you think?

Yeah, my Saturday's are pretty sloppy, but the way I figure, one of two things are gonna happen:

1. I eat my normal diet, plus alcohol, which leads to fat gain
2. I eat high protein, low fat diet, low carb for a day, so my muscles get the protein they need, while my body fuels itself via protein, rather than having to eat carbs or fat. I still eat carbs, but not a lot, at all. Instead of a whole grain source, I'll eat my protein with a salad or any other green, leafy carb that's low in calories. I've drank once a week on cuts before and, as long as I keep overall calories from exceeding my maintenance caloric intake, no fat is gained. Also, on a cut, I drink whiskey and water (~60 cals, 0 carbs), so it's not THAT bad lol

T-Rex266 · Mar 28, 2014

When I have a free meal, I typically lower fats/carbs for the day

T-Rex266 · Mar 28, 2014

Sean26607 said: ↑

Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.

Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance. Please read Par Deus's first article on Leptin and its benefits:
http://magazine.mindandmuscle.net/main.php?pageID=51&issueID=3

Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.

Common sense dictates that the body seeks balance, and if you endeavor to upset that balance---you have to outwit your body. We were built for survival, and unfortunately for the fitness/bodybuilding-oriented folk, didn't mean 170 pounds of ripped mass at 6% bodyfat.

I can't count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Parâ
s articles for a more detailed and scientific explanation.

Eat Your Way Out of Metabolic Hell

So, now you are probably thinking, "How do I increase Leptin? Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking :wtf: is he talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.

Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed

Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.

How do you know when you should refeed more often, or less often? Unfortunately, it's a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you're losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).

A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.

Appropriate Foods For a Refeed

During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! :banana: Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:

Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers

Yes, all the things we crave :clap: If its low fat or fat free, have at it! Remember, no additional fats.

You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.

Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.

Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you're doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.

The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, itâ€s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.

Anyone carb cycling does not need to follow this refeed. Reason being is because the carb cycling diet uses the High Carb days (every 2 days) to raise Leptin.
Click to expand...

zacharypaul89 · Mar 28, 2014

sean266 said: ↑

When I have a free meal, I typically lower fats/carbs for the day
Click to expand...

Cool. Yeah, when I was doing Intermittant fasting (I kinda still am, just with a 10 hr eating window, rather than an 8 hr one), I read a lot on Leangains.com and his explanation on how you can drink and be social one night a week and maintain sub-10% bf was spot on. That guy is a beast!

Here's the link again, for anyone interested: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

precoma · Mar 28, 2014

Damn alot of good info flowing thru this thread in the last 24 hours

HuntnTruk · Mar 28, 2014

I'm running out to get some BCAA's after work haha. I reduced my calorie intake by about 200 calories and I have been ramping up my running. My strength has obviously gone down which I expect but it seems like with some BCAAs I can at least have a fighting chance to combat muscle loss.

zopperman · Mar 28, 2014

zacharypaul89 said: ↑

Cool. Yeah, when I was doing Intermittant fasting (I kinda still am, just with a 10 hr eating window, rather than an 8 hr one), I read a lot on Leangains.com and his explanation on how you can drink and be social one night a week and maintain sub-10% bf was spot on. That guy is a beast!

Here's the link again, for anyone interested: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

Click to expand...

christ, is that you?

precoma · Mar 28, 2014

No he wishes

TeamSarcasm · Mar 28, 2014

zopperman said: ↑

christ, is that you?
Click to expand...

Looks about right \/

I wish my abs were symmetrical. I haz a small one at the top that f's-up the alignment of everything else

Jhodgman · Mar 28, 2014

^ why is there only one table at this bar which buff jesus goes to

TeamSarcasm · Mar 28, 2014

He got drunk and sent everything else to hell

zacharypaul89 · Mar 28, 2014

precoma said: ↑

Damn alot of good info flowing thru this thread in the last 24 hours
Click to expand...

Glad you thought so. I thought I was getting on everyone's nerves asking so many questions, but when it comes to supplements, I'm a huge skeptic. I ordered some ON Pre and ON BCAA's this morning though, so we'll see what they're all about!

zopperman said: ↑

christ, is that you?
Click to expand...

precoma said: ↑

No he wishes
Click to expand...

^^^this...that's the guy who created LeanGains. He said that he goes out and drinks every Saturday, even on cuts. Dude is ripped.

BabyTaco · Mar 28, 2014

zacharypaul89 said: ↑

Glad you thought so. I thought I was getting on everyone's nerves asking so many questions, but when it comes to supplements, I'm a huge skeptic. I ordered some ON Pre and ON BCAA's this morning though, so we'll see what they're all about!

^^^this...that's the guy who created LeanGains. He said that he goes out and drinks every Saturday, even on cuts. Dude is ripped.
Click to expand...

Sounds like some serious bro science.

zacharypaul89 · Mar 28, 2014

BabyTaco said: ↑

Sounds like some serious bro science.
Click to expand...

It is, but his pics don't lie. I've tried it on bulks and it seems to work. I drink almost every Saturday and on drinking days, I do high protein, low everything else and it prevents fat gain. It doesn't help with muscle gain or fat loss, but it does work as a preventative to gaining excess fat.

BabyTaco · Mar 28, 2014

I don't know man. I know that if I actually worked out I would loose any fat I have. Hell when I was in the army I would drink three or four times more than I do now and had no problems maintaining low body fat.

I just hate when someone tell me its works because they did it and it obviously works because well...look at em.

zacharypaul89 · Mar 28, 2014

BabyTaco said: ↑

I don't know man. I know that if I actually worked out I would loose any fat I have. Hell when I was in the army I would drink three or four times more than I do now and had no problems maintaining low body fat.

I just hate when someone tell me its works because they did it and it obviously works because well...look at em.
Click to expand...

His method is just for cutting, I mean it will work on a bulk or maintenance, but he specifically designed it for cutting. It's just like when one has a cheat meal. Rather than keeping with their normal diet, they can reduce the total calories for the day to make up for that 600 calorie cheeseburger they ate at lunch. For me, if I know on Saturday night I am going to drink 500 calories worth of whisky, I'm going to take 500 calories of carbs and fat from my diet that day to make up for it, so that my protein still stays high and I don't go over my calories

BabyTaco · Mar 28, 2014

Ya wouldn't work for me. I would get up to the point of drinking whiskey. Have 500 calories and then order a pizza.

zacharypaul89 · Mar 28, 2014

BabyTaco said: ↑

Ya wouldn't work for me. I would get up to the point of drinking whiskey. Have 500 calories and then order a pizza.
Click to expand...

haha I'm pretty good about not eating after I drink. I like to do one or the other.

Log in or Sign up

Welcome to Tacoma World!

The Official Gym & Fitness Thread

#17961
KCDuran Stormtrooper

#17962
KCDuran Stormtrooper

#17963
zacharypaul89 Eat right, be fit, die anyway

#17964
T-Rex266 SpaceX Director Moderator

#17965
T-Rex266 SpaceX Director Moderator

#17966
zacharypaul89 Eat right, be fit, die anyway

#17967
precoma Well-Known Member

#17968
HuntnTruk Tacohead

#17969
zopperman LED & HID positive

#17970
precoma Well-Known Member

#17971
TeamSarcasm Flawless Escalation to the Ludicrous

#17972
Jhodgman ...

#17973
TeamSarcasm Flawless Escalation to the Ludicrous

#17974
zacharypaul89 Eat right, be fit, die anyway

#17975
BabyTaco Well-Known Member

#17976
zacharypaul89 Eat right, be fit, die anyway

#17977
BabyTaco Well-Known Member

#17978
zacharypaul89 Eat right, be fit, die anyway

#17979
BabyTaco Well-Known Member

#17980
zacharypaul89 Eat right, be fit, die anyway

Products Discussed in

Log in or Sign up

Useful Searches

Welcome to Tacoma World!

The Official Gym & Fitness Thread

#17961 KCDuran Stormtrooper

#17962 KCDuran Stormtrooper

#17963 zacharypaul89 Eat right, be fit, die anyway

#17964 T-Rex266 SpaceX Director Moderator

#17965 T-Rex266 SpaceX Director Moderator

#17966 zacharypaul89 Eat right, be fit, die anyway

#17967 precoma Well-Known Member

#17968 HuntnTruk Tacohead

#17969 zopperman LED & HID positive

#17970 precoma Well-Known Member

#17971 TeamSarcasm Flawless Escalation to the Ludicrous

#17972 Jhodgman ...

#17973 TeamSarcasm Flawless Escalation to the Ludicrous

#17974 zacharypaul89 Eat right, be fit, die anyway

#17975 BabyTaco Well-Known Member

#17976 zacharypaul89 Eat right, be fit, die anyway

#17977 BabyTaco Well-Known Member

#17978 zacharypaul89 Eat right, be fit, die anyway

#17979 BabyTaco Well-Known Member

#17980 zacharypaul89 Eat right, be fit, die anyway

Products Discussed in Entire Site Forum: Health Thread: The Official Gym & Fitness Thread

#17961
KCDuran Stormtrooper

#17962
KCDuran Stormtrooper

#17963
zacharypaul89 Eat right, be fit, die anyway

#17964
T-Rex266 SpaceX Director Moderator

#17965
T-Rex266 SpaceX Director Moderator

#17966
zacharypaul89 Eat right, be fit, die anyway

#17967
precoma Well-Known Member

#17968
HuntnTruk Tacohead

#17969
zopperman LED & HID positive

#17970
precoma Well-Known Member

#17971
TeamSarcasm Flawless Escalation to the Ludicrous

#17972
Jhodgman ...

#17973
TeamSarcasm Flawless Escalation to the Ludicrous

#17974
zacharypaul89 Eat right, be fit, die anyway

#17975
BabyTaco Well-Known Member

#17976
zacharypaul89 Eat right, be fit, die anyway

#17977
BabyTaco Well-Known Member

#17978
zacharypaul89 Eat right, be fit, die anyway

#17979
BabyTaco Well-Known Member

#17980
zacharypaul89 Eat right, be fit, die anyway

Products Discussed in