The Official Gym & Fitness Thread

BabyTaco · Mar 28, 2014

There has been a lot of pics of dudes in this thread lately. Lets lighten the mood up .

memario1214 · Mar 28, 2014

I wanna see her do some squats...

KodiakToyTRD · Mar 28, 2014

sean266 said: ↑

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.
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Too long didn't read
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memario1214 · Mar 28, 2014

First day of my cut... Energy was WAY DOWN at the gym. Not used to being at a calorie deficit at all haha. And I didn't even do any cardio today! Also picked up some new protein. Gonna move away from the ON Pro Complex gainer and into some MP Combat for a while and see how I like it. Much fewer cals

KodiakToyTRD · Mar 28, 2014

memario1214 said: ↑

First day of my cut... Energy was WAY DOWN at the gym. Not used to being at a calorie deficit at all haha. And I didn't even do any cardio today!
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You'll used to it but energy doesn't have to be down

T-Rex266 · Mar 28, 2014

KodiakToyTRD said: ↑

sean266 said: ↑

Too long didn't read
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memario1214 · Mar 28, 2014

KodiakToyTRD said: ↑

You'll used to it but energy doesn't have to be down
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I know. I was a little off center today anyway for whatever reason... Just was struggling through it. Will get the diet dialed in here soon enough.

KodiakToyTRD · Mar 28, 2014

sean266 said: ↑

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Hawkeye888 · Mar 28, 2014

Alright Guru's, here to get some help.

I want to lose some excess fat and am having trouble with that. I workout on average 3 days a week for about an hour each time. I do a mix of cardio and strenth training. My diet is usually fruits, veggies, meat, and complex carbs. I've been working out for 6 months now and haven't lost any numbers on the scale, but am stronger. Do I just keep grinding this way?

PkTaco · Mar 29, 2014

^ I feel like you are answering your own question.

zacharypaul89 · Mar 29, 2014

sean266 said: ↑

Too long didn't read
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Hawkeye888 said: ↑

Alright Guru's, here to get some help.

I want to lose some excess fat and am having trouble with that. I workout on average 3 days a week for about an hour each time. I do a mix of cardio and strenth training. My diet is usually fruits, veggies, meat, and complex carbs. I've been working out for 6 months now and haven't lost any numbers on the scale, but am stronger. Do I just keep grinding this way?
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everything looks good to me. Lower your cals by about 200-300 and see what happens. Another thing that could be happening is that you're simultaneously losing fat and gaining muscle, so your weight isn't changing.

memario1214 said: ↑

First day of my cut... Energy was WAY DOWN at the gym. Not used to being at a calorie deficit at all haha. And I didn't even do any cardio today! Also picked up some new protein. Gonna move away from the ON Pro Complex gainer and into some MP Combat for a while and see how I like it. Much fewer cals
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x2. it blows. Try ON Gold Standard. 120 cals/24g protein/3g carbs/1g fat

T-Rex266 · Mar 29, 2014

zacharypaul89 said: ↑

everything looks good to me. Lower your cals by about 200-300 and see what happens. Another thing that could be happening is that you're simultaneously losing fat and gaining muscle, so your weight isn't changing.
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I'd be willing to bet its a lack of consistency of cals on a daily basis.

zacharypaul89 · Mar 29, 2014

In celebration of our 5 year anniversary last night, me and the ol' fiancee grilled out and drank some wine...Calculating this into my cut, I simply substituted one of my meals for the one I prepared for her...simple enough. I usually do a chicken breast, a whole can of potatoes, and a cheese stick for dinner and I subbed it for a rib eye steak, baked potato, asparagus, and wine.......the only problem is I drank like 6 glasses To make up for it, I'm going to to some cardio today.....naaaaat

What is the better approach here:
1. cut back calories today to make up for the excess from yesterday
2. do cardio to burn off yesterday's shenanigans
3. fuck it

EDIT: PS - thanks for the refeed info, Sean. I swear to God this is my final question (maybe): how many grams of BCAA's do you take daily? From my bb.com research, I was thinking 10g intra-workout and 10g before bed.

T-Rex266 · Mar 29, 2014

3--- it was a free meal. I don't track them...it'll be water weight and disappear in a day or two

zacharypaul89 · Mar 29, 2014

sean266 said: ↑

3--- it was a free meal. I don't track them...it'll be water weight and disappear in a day or two
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That's what I wanted to hear, baby!

Also, I edited that post and put this in: didn't know if you saw it:

EDIT: PS - thanks for the refeed info, Sean. I swear to God this is my final question (maybe): how many grams of BCAA's do you take daily? From my bb.com research, I was thinking 10g intra-workout and 10g before bed. Def don't wanna be wasting that stuff

T-Rex266 · Mar 29, 2014

zacharypaul89 said: ↑

EDIT: PS - thanks for the refeed info, Sean. I swear to God this is my final question (maybe): how many grams of BCAA's do you take daily? From my bb.com research, I was thinking 10g intra-workout and 10g before bed. Def don't wanna be wasting that stuff
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That sounds fine...make sure u get some extra glutamine in there too if u can.

zacharypaul89 · Mar 29, 2014

sean266 said: ↑

That sounds fine...make sure u get some extra glutamine in there too if u can.
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thanks

KodiakToyTRD · Mar 29, 2014

ThatGuy18 said: ↑

Bicep progression is slooooooooow shoulders and chest are developing decent but biceps have me struggling. I'm going to start hitting bi's twice a week.
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Ct fletcher says...arms erraday. So I do. Isymfs

Konaborne · Mar 29, 2014

barbell preachers are the best things ever

BabyTaco · Mar 29, 2014

There was some videos on youtube of a guy talking about how to properly focus solely on the bicep. It was crazy. I could barely do 25lbs after that...ill see if I can find it.

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