Do you guys find that the GI (fine, GL!) of the carb sources really matters?
Like, white potatoes vs sweet potatoes / yams vs white rice ?
Or does it just not matter when you start to consume over several hundred grams of CHO for the day?
I think elusive said Lyle recommends junk carbs early in the day, but I presume that is because of the higher insulin spike from processed carbs. Not sure how much it matters, though.[/quote]
I personally haven’t noticed a difference in the refeed between faster digesting carbs vs. slower digesting. However, when refeeding for larger amounts I stick to the quicker stuff.
I’m starting to believe with a CHO load that high it doesn’t matter. You’re going to have a screaming insulin level all day. Stomach comfort is the most important thing when you’re refeeding. I personally want to enjoy my carbs!
[quote]HulkSmash7 wrote:
I can’t wait for a nice stack of pancakes on Friday morning. I haven’t had pancakes in forever.
Who makes good fat free ice cream? I’ve only tried one brand but it sucked.[/quote]
I like the Ben and Jerry’s froyo…not fat free but tasty. I don’t think I’ve every found fat FREE ice cream, maybe some fat free yogurts out there.
I reached my baseline much faster this week after a more methodical refeed. I lowered my calories by 1,200 too, but still ate plenty of high GI carbs. I’m starting to think it definitely comes down to total calories, not the type of CHO. I ate around 500-1000 above maintenance. Over that, and I won’t reach my baseline weight in time for the next weekend and will in all likelihood be gaining some fat.
This is an unloading/active recovery week for me so I’m trying to keep the calories ~1,800-2,000. What should I do for a refeed next weekend after a less than strenuous week? Still go for the full in anticipation of a difficult weight room week?
[quote]HulkSmash7 wrote:
I can’t wait for a nice stack of pancakes on Friday morning. I haven’t had pancakes in forever.
Who makes good fat free ice cream? I’ve only tried one brand but it sucked.[/quote]
I think Breyer’s fat free ice cream tastes pretty decent (compared to full fat versions). I’ve tried Edy’s fat free and thought it was enjoyable but had a sticky, mediciney after taste. I’ve also had a generic fat free ice cream brand that I felt tasted like stirafoam (sp?). I usually buy fat free whipped cream and chocolate syrup to pour over it anyways. Makes it taste better IMO.
For once living in rural Iowa pays off. Anyone ever heard of blue bunny? The got amazing fat free ice creams and the headquarters is out here in the middle of nowhere. They aren’t a huge company like Breyer’s but they are about the same (maybe a little better) in quality.
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
[quote]PonceDeLeon wrote:
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
Sounds like it would.[/quote]
Yeah, sounds like it makes sense. Lyle McDonald recommends loading creatine on the refeed day.
[quote]elusive wrote:
PonceDeLeon wrote:
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
Sounds like it would.
Yeah, sounds like it makes sense. Lyle McDonald recommends loading creatine on the refeed day.[/quote]
Interesting, I thought your muscles couldn’t uptake more than ~5-10 grams at a time and you only need to really get it post-workout.
On my refeeds I will most likely take around 2.5 grams of creatine roughly 5 times a day and maybe 3-5 grams of leucine with each major meal to try and get a little extra anabolic kick.
You are due for another refeed soon right elusive? How long did it take you to get back to your previous weight?
[quote]ajweins wrote:
On my refeeds I will most likely take around 2.5 grams of creatine roughly 5 times a day and maybe 3-5 grams of leucine with each major meal to try and get a little extra anabolic kick.
You are due for another refeed soon right elusive? How long did it take you to get back to your previous weight?[/quote]
After my last refeed (Tuesday, April 7th?) I never got back to baseline. On Friday I went to visit some family and “enjoyed” myself. Saturday and Sunday was the same thing. I really over did Easter weekend. Im sitting at 195ish, so I gained about 10lbs I can’t shake. lol. Set me back a little bit. I’m now doing a moderate carb cycling approach until I lean a bit down and feel I deserve my mighty refeed again.
I was actually surprised that today’s carb cycle article gave away the ratio’s used by Troponin’s carb cycle. These are the exact numbers I’m using. I’ve been emailing Shelby and have his latest ebook. These were the numbers I came up with. I have my high day on my back day and have medium days on all other training days. I may toy around with having a low day on shoulder day, but thats the gist of it.
[quote]elusive wrote:
ajweins wrote:
On my refeeds I will most likely take around 2.5 grams of creatine roughly 5 times a day and maybe 3-5 grams of leucine with each major meal to try and get a little extra anabolic kick.
You are due for another refeed soon right elusive? How long did it take you to get back to your previous weight?
After my last refeed (Tuesday, April 7th?) I never got back to baseline. On Friday I went to visit some family and “enjoyed” myself. Saturday and Sunday was the same thing. I really over did Easter weekend. Im sitting at 195ish, so I gained about 10lbs I can’t shake. lol. Set me back a little bit. I’m now doing a moderate carb cycling approach until I lean a bit down and feel I deserve my mighty refeed again.
I was actually surprised that today’s carb cycle article gave away the ratio’s used by Troponin’s carb cycle. These are the exact numbers I’m using. I’ve been emailing Shelby and have his latest ebook. These were the numbers I came up with. I have my high day on my back day and have medium days on all other training days. I may toy around with having a low day on shoulder day, but thats the gist of it.[/quote]
So how do you macros break down in terms of calories? Since you’re eating ~8X BW how do you get close to enough protein when you are eating 1.5g CHO/lb (1.51924=1,152 kcal)?
[quote]elusive wrote:
PonceDeLeon wrote:
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
Sounds like it would.
Yeah, sounds like it makes sense. Lyle McDonald recommends loading creatine on the refeed day.[/quote]
Damn, I’m good
By the way, I saw today’s article and pictured you jumping up and down like Ralphie from A Christmas Story.
[quote]elusive wrote:
ajweins wrote:
On my refeeds I will most likely take around 2.5 grams of creatine roughly 5 times a day and maybe 3-5 grams of leucine with each major meal to try and get a little extra anabolic kick.
You are due for another refeed soon right elusive? How long did it take you to get back to your previous weight?
After my last refeed (Tuesday, April 7th?) I never got back to baseline. On Friday I went to visit some family and “enjoyed” myself. Saturday and Sunday was the same thing. I really over did Easter weekend. Im sitting at 195ish, so I gained about 10lbs I can’t shake. lol. Set me back a little bit. I’m now doing a moderate carb cycling approach until I lean a bit down and feel I deserve my mighty refeed again.
I was actually surprised that today’s carb cycle article gave away the ratio’s used by Troponin’s carb cycle. These are the exact numbers I’m using. I’ve been emailing Shelby and have his latest ebook. These were the numbers I came up with. I have my high day on my back day and have medium days on all other training days. I may toy around with having a low day on shoulder day, but thats the gist of it.[/quote]
Elusive, the troponin Macro were posted on the article i posted on the first page of the thread, Shelby also had a article written for figure athlete, i also have the 2 books already written by Shelby , by far the most interresting is Spud fatloss diaries, the other book is only 9.99 but other then what to eat you wont find it interresting.
On a side note, you will find that Shelby and Justin are not huge fans of those crazy refeed…
[quote]phatkins187 wrote:
elusive wrote:
ajweins wrote:
On my refeeds I will most likely take around 2.5 grams of creatine roughly 5 times a day and maybe 3-5 grams of leucine with each major meal to try and get a little extra anabolic kick.
You are due for another refeed soon right elusive? How long did it take you to get back to your previous weight?
After my last refeed (Tuesday, April 7th?) I never got back to baseline. On Friday I went to visit some family and “enjoyed” myself. Saturday and Sunday was the same thing. I really over did Easter weekend. Im sitting at 195ish, so I gained about 10lbs I can’t shake. lol. Set me back a little bit. I’m now doing a moderate carb cycling approach until I lean a bit down and feel I deserve my mighty refeed again.
I was actually surprised that today’s carb cycle article gave away the ratio’s used by Troponin’s carb cycle. These are the exact numbers I’m using. I’ve been emailing Shelby and have his latest ebook. These were the numbers I came up with. I have my high day on my back day and have medium days on all other training days. I may toy around with having a low day on shoulder day, but thats the gist of it.
So how do you macros break down in terms of calories? Since you’re eating ~8X BW how do you get close to enough protein when you are eating 1.5g CHO/lb (1.51924=1,152 kcal)?[/quote]
Shelby often said he doesnt really look at calories , if you eat your fat/pro/cho as per marcro in the article, you ended up with the right numbers of calories or very close!(assuming your eating the food he recommended)
[quote]PonceDeLeon wrote:
elusive wrote:
PonceDeLeon wrote:
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
Sounds like it would.
Yeah, sounds like it makes sense. Lyle McDonald recommends loading creatine on the refeed day.
Damn, I’m good
By the way, I saw today’s article and pictured you jumping up and down like Ralphie from A Christmas Story.[/quote]
LMAO! Me too, except I checked the discussion section and he didn’t bitch about the lack of refeeding or shitloading information
[quote]phatkins187 wrote:
PonceDeLeon wrote:
elusive wrote:
PonceDeLeon wrote:
GIven that insulin will be jacked all day long on the refeeds, would you guys say that would be a good time to take in more creatine than usual, say 15-20 g for the day?
Sounds like it would.
Yeah, sounds like it makes sense. Lyle McDonald recommends loading creatine on the refeed day.
Damn, I’m good
By the way, I saw today’s article and pictured you jumping up and down like Ralphie from A Christmas Story.
LMAO! Me too, except I checked the discussion section and he didn’t bitch about the lack of refeeding or shitloading information :-D[/quote]
Dont think you needs to bitch about anything but Shelby,Justin,there from another school of thinking…see this:
I think there’s a difference between a cheat day and what elusive is doing. In the MD justin harris interview he said they even had some clients at 2000 CHO, and shelby says in that article you posted they sometimes use a super high day. That sounds more along the lines of what elusive is doing. It’s still calculated carb intake, not no holds barred eat anything. At the same time, I don’t think it’s something any majority of people would be able to do. So I could see how they might not widely prescribe that.
