That’s it, I’m going to blend it up and post a picture.
(I do need a new blender - Vitamix 5200, here I come)
Haha, please do. That sounds like a Berardi sized shake right there.
[quote]HulkSmash7 wrote:
Haha, please do. That sounds like a Berardi sized shake right there.
[/quote]
I might even throw in Berardi himself and set the blender to ‘frappe.’ That chunky Italian!
My refeed came out to 3145kcal 45fat/485cho/200prot. I love refeed days! I just have to keep earning them.
So, if you’re on a quest for single-digit body fat, think about what you’ve done so far today. If you didn’t pack your own food before you left your house, how much do you really care about getting shredded?
^ Its a quote from the latest carb cycling article. It really got me thinking.
[quote]Stength4life wrote:
So, if you’re on a quest for single-digit body fat, think about what you’ve done so far today. If you didn’t pack your own food before you left your house, how much do you really care about getting shredded?
^ Its a quote from the latest carb cycling article. It really got me thinking. [/quote]
This is an important aspect of the bodybuilding lifestyle, regardless if you’re carb cycling or not.
[quote]ajweins wrote:
Berardi has the day structured as a full cheat day (eating pizzas and burger and whatever other crap), however, I am sticking with a very low fat very high refeed. Here is what is on the menu after burying myself with a fasted glycogen depleting high intensity interval workout tomorrow morning:
1 box of eggo waffles
1 entire angel food cake
1 cup raw pineapple
3 servings of krusteaz wheat pancakes
1 bottle of sugar free syrup (I feel sick on full sugar syrup)
1 container of blue bunny fat free brownie sundae ice cream
2 small loaves of low fat banana bread
1 bowl of oatmeal with honey
6 low fat apple fig newton bar things
1 can of black beans with chicken and a ton of BBQ sauce
[/quote]
lol @ calling pizza and burgers “crap” while binging on an a entire angel food cake, an entire bottle of sugar free syrup (malitol and sorbitol, yum!), and a container of ice cream.
But hey, if your metabolism can handle it and you’re consistently losing fat, I say stay the course my friend! I’m just hating because I discovered that for me, keeping my refeeds limited and “clean” is a far superior tactic to just eating whatever.
[quote]esk221 wrote:
ajweins wrote:
Berardi has the day structured as a full cheat day (eating pizzas and burger and whatever other crap), however, I am sticking with a very low fat very high refeed. Here is what is on the menu after burying myself with a fasted glycogen depleting high intensity interval workout tomorrow morning:
1 box of eggo waffles
1 entire angel food cake
1 cup raw pineapple
3 servings of krusteaz wheat pancakes
1 bottle of sugar free syrup (I feel sick on full sugar syrup)
1 container of blue bunny fat free brownie sundae ice cream
2 small loaves of low fat banana bread
1 bowl of oatmeal with honey
6 low fat apple fig newton bar things
1 can of black beans with chicken and a ton of BBQ sauce
lol @ calling pizza and burgers “crap” while binging on an a entire angel food cake, an entire bottle of sugar free syrup (malitol and sorbitol, yum!), and a container of ice cream.
But hey, if your metabolism can handle it and you’re consistently losing fat, I say stay the course my friend! I’m just hating because I discovered that for me, keeping my refeeds limited and “clean” is a far superior tactic to just eating whatever.[/quote]
Yeah…I guess I say crap too much. Burgers and pizza aren’t probably a whole lot worse than what I am doing. Right now I am just going for a low fat/high carb refeed. I have had to make some adjustments. As you have pointed out a little sugar free syrup goes a long way. I had about 2 servings and realize that there is no way I could get through the bottle. lol.
And I guess I would not really call this a binge, but part of the plan as you said. To get enough carbs in to revamp thyroid levels I feel you need to pound some more “enjoyable carbs”. lol. I am hoping this will give me better results than a full cheat day like Berardi recommends in the diet. I would much rather be eating pizza and burgers. There have been some pretty good studies done showing that fat accumulation is limited on high carb refeeds after many days of being glycogen depleted.
I’m very familiar with the studies and although I know nothing about your metabolism, you’re probably not going to gain much, if any fat from a refeed. On the flip side though - and this is what always bugged me - How much more fat could you have lost had you dialed it back just a little?
I think this notion is especially vital on a short-term diet like the GSD when you’re trying to optimize fat burning. Then again, if it’s working, fuck it!
[quote]esk221 wrote:
I’m very familiar with the studies and although I know nothing about your metabolism, you’re probably not going to gain much, if any fat from a refeed. On the flip side though - and this is what always bugged me - How much more fat could you have lost had you dialed it back just a little?
I think this notion is especially vital on a short-term diet like the GSD when you’re trying to optimize fat burning. Then again, if it’s working, fuck it![/quote]
I guess I am just trying to do things as best to optimize fat burning as possible. I figured a carb load would be better than a full cheat day as Berardi prescribed, but I figured my caloric intake should be at least around 6000 due to my large deficit and I am doing a ton of cardio.
Currently, I am surprised at how stuffed I am. I figured I could just pack it down and love every second of it kind of like elusive but he is so much more of a man than me it isn’t even funny. I have ate about 2000 calories so far and am stuffed and do not want eat more. I am debating including some fattier foods like pizza just to get my calories up as I thought this is why Berardi put in the cheat day. However, if he mainly included the cheat day purely as a break from the diet and psychological effects then I would scale it back as dedication is not an issue for me. Any recommendations would be welcome.
I had a thread posted on the Carb Cycling codex…following CT’s forumula. Trying to gain mass and I’ve plugged all my numbers in and they are as follows:
Protein: 289g per day
Carbs : High: 361g
Mod: 289g
Low: 217g
Fat: 171g
My stats are 193lbs, 15% bodyfat.
I’ve asked some other guys about my numbers as they seem a bit off. When you guys talk carb cycling…are any of you trying to gain lean mass or just trying to lean out?
Anyone with experience think my fat intake/carb intake might be a bit high? Like I said in my other thread, I simply plugged in all my numbers into CT’s formula and thats what I’ve come up with.
I’d like to start this diet in 2 days so I just wanted to be sure before I venture off in the wrong direction.
Thanks.
You can either gain lean mass or lose body fat while carb cycling. It just depends on your numbers and how the cycle is setup.
Your fat intake seems a little high. Carbs depend on whether you’re trying to gain mass or lose body fat. They are also somewhat dependent on how carb tolerant you are.
[quote]HulkSmash7 wrote:
You can either gain lean mass or lose body fat while carb cycling. It just depends on your numbers and how the cycle is setup.
Your fat intake seems a little high. Carbs depend on whether you’re trying to gain mass or lose body fat. They are also somewhat dependent on how carb tolerant you are.[/quote]
Isn’t the point of carb cycling to really sensitize your body to insulin, so that you end up gaining/losing a higher proportion of fat tissue compared to muscle (due to more efficient storage of nutrients during optimal times of muscle building) ?
I’m around 22% bf and i’ve been reading the caqrb cycling articles on the site and i was wondering if these numbers i’d calculated seemed right to people (cause being a newb i have alot to learn). My goal is to lose 7% bf to get down to 15% then work from there.
Weight 275
LBM 200
Fat mass 75
High Day
Carbs: 900g
Protein: 450g
Fat: as low as possible
Low days
Carbs: 450g
Protein: 450g
fat: as little as possible
any critisims or help would be appreciated
~Joker
[quote]SrJoker wrote:
I’m around 22% bf and i’ve been reading the caqrb cycling articles on the site and i was wondering if these numbers i’d calculated seemed right to people (cause being a newb i have alot to learn). My goal is to lose 7% bf to get down to 15% then work from there.
Weight 275
LBM 200
Fat mass 75
High Day
Carbs: 900g
Protein: 450g
Fat: as low as possible
Low days
Carbs: 450g
Protein: 450g
fat: as little as possible
any critisims or help would be appreciated
~Joker[/quote]
Considering your body composition and goals, those macros are horrible.
I honestly don’t think carb cycling is an efficient method in this case. If I were you, I’d search for an article by Christian Thibaudeau called “Refined Physique Transformation” and read up.
Alright, so my refeed didn’t go quite as planned, but pretty damn close. The big downside was I was planning on training, and never made it to the gym due to some unforseen circumstances that popped up.
Anyways, the breakdown:
Weight yesterday morning: 173.2
Weight this morning: 178.4
The food:
4 packets of instant oatmeal
2 packs of little caesars breadsticks
2 large choc chip cookies
1/2 gal of FF milk
plate of nachos- low fat cheese, 1 cup blk beans, 6 oz diced chicken breast
1/2 lb bag of teriyaki beef jerky
Macros:
~55g fat, 720g carbs, 265g protein, 4500 cals.
I was planning to add 3 servings of Surge in there around training which would have added 1050 cals, 150g carbs, and 75g prot. next weekend…
I’ll keep you guys posted with how long it takes to get back to baseline weight. I’ll probably also make next weekend a strict clean carb up (rice, potatoes, Surge in lieu of cookies, instant oatmeal, and breadsticks) just to see what difference it makes.
http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=3003
Dont know if its new but i like to read it.Justin Harris ,that should be a approach similar to carbs cycling. Probably buy it soon!
[quote]crankMAN wrote:
http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=3003
Dont know if its new but i like to read it.Justin Harris ,that should be a approach similar to carbs cycling. Probably buy it soon!
[/quote]
I’m certain he addresses carb cycling while preparing for a show. He probably slowly curtails the amount of CHO as the weeks progress to continue fat loss all the way up to the contest…damn that dude is ripped. Abs are obscene!
I’ve realized my metabolism has really cranked up after adding a weekend super high/refeed day. I’m able to go well over 4*LBM in CHO and return to baseline in just 2-3 days. My body seems to be really ripping through the fat during the week too.
I started cycling 3 weeks ago and was coming straight off the Velocity diet so my glycogen was nearly empty. The first refeed definitely hit me hard and I actually didn’t return to baseline by the end of the week. After my second refeed and week of fat burning, my weight had dropped ~4 lbs and I crossed the 180 lbs. threshold. Adding more fibrous CHO (veggies, Grape Nuts, Fig Newmans) actually helps me shed the excess waste and weight quicker!
I will likely keep things the same in terms of refeeds and weekly macronutrient/calorie breakdowns and add more steady-state fasted cardio in the morning. I’ll probably follow AJ’s 45 minutes a day (M-F) with some HIIT following lifts. Until my progress stalls, this has been awesome!
congrats! keep refeeding!!!
[quote]crankMAN wrote:
http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=3003
Dont know if its new but i like to read it.Justin Harris ,that should be a approach similar to carbs cycling. Probably buy it soon!
[/quote]
There’s nothing to read, it’s literally a blank journal for you to print out and chart your progress with