Carbs Cycling Experience

Nutrition
341

[quote]elusive wrote:
ajweins wrote:
Two nights ago I dreamed about eating caramel corn…Sadly, its over a week til my next carb up.

lol. Sorry to hear the bad news. Don’t worry though, I’ll refeed for an entire African country tomorrow. ;)[/quote]

*Fixed :smiley:

My birthday lunch is tomorrow and I plan on hitting up an all u can eat sushi buffet…yes I know there is quite a bit of fat in the fish but I’ve decided to make the gorging session my cheat meal rather than an entire refeed this week as I’m really cranking up the fat loss for the last 4 weeks of my cut. So far I’m down ~15-20 lbs (depending on the day of the week) and very happy with my results. I’ll post before and after pics May 21.

I’m cutting down dairy to sparingly eating a serving of cheese here and there, whey and casein protein. I’ve also started substituting leaner cuts of meat and fish for my burgers, steak, and pork. It’s actually a lot more filling going with 8 oz. of chicken over a 1/3 lb burger or 2 hot dogs…same calories.

All of my CHO are now limited to broccoli and nuts for 4 weeks…this might be more along the lines of a get shredded approach with more frequent refeeds/cheats (weekly). After May 22 (Vegas) I’m full on Carb Cycling and can’t wait for my high speed blender to arrive so I can start mixing up some 800 cal morning shakes chock full of oats, peanut butter, whey, cottage cheese, and fruit!!!

342

[quote]phatkins187 wrote:
elusive wrote:
ajweins wrote:
Two nights ago I dreamed about eating caramel corn…Sadly, its over a week til my next carb up.

lol. Sorry to hear the bad news. Don’t worry though, I’ll refeed for an entire African country tomorrow. :wink:

*Fixed :smiley:

My birthday lunch is tomorrow and I plan on hitting up an all u can eat sushi buffet…yes I know there is quite a bit of fat in the fish but I’ve decided to make the gorging session my cheat meal rather than an entire refeed this week as I’m really cranking up the fat loss for the last 4 weeks of my cut. So far I’m down ~15-20 lbs (depending on the day of the week) and very happy with my results. I’ll post before and after pics May 21.

I’m cutting down dairy to sparingly eating a serving of cheese here and there, whey and casein protein. I’ve also started substituting leaner cuts of meat and fish for my burgers, steak, and pork. It’s actually a lot more filling going with 8 oz. of chicken over a 1/3 lb burger or 2 hot dogs…same calories.

All of my CHO are now limited to broccoli and nuts for 4 weeks…this might be more along the lines of a get shredded approach with more frequent refeeds/cheats (weekly). After May 22 (Vegas) I’m full on Carb Cycling and can’t wait for my high speed blender to arrive so I can start mixing up some 800 cal morning shakes chock full of oats, peanut butter, whey, cottage cheese, and fruit!!![/quote]

That is pretty much my plan as well. I will follow up the get shredded diet with JB’s “Getting Unshredded” protocol and transition into a Shelby style carb cycling approach.

343

Hey guys,

Just thought I would chime in w/ my carb cycling for fat loss plan that i’m starting next week:

Monday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Tuesday- Low/Med- 2200 F-70 C-115 P-270
Squat dominant + intervals

Wednesday- Pro/Veg - <1500 F- 10 C<50 P-300
intervals

Thursday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Friday- Medium - 2200 F-55 C-150 P-265
Deadlift dominant + intervals

Saturday- LOW - 1800 F-90 C-<50 P-230
intervals

Sunday- High - 3500 F-25 C-600 P-220
OFF

What do you guys think? any suggestions?

By the way I’m 5’11 215. I’ve been dieting for 4 weeks now (low carb - 2500 cals on lifting days, 1 high carb/refeed day)… i’ve lost 10 pounds so far.

344

[quote]jlats wrote:
Hey guys,

Just thought I would chime in w/ my carb cycling for fat loss plan that i’m starting next week:

Monday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Tuesday- Low/Med- 2200 F-70 C-115 P-270
Squat dominant + intervals

Wednesday- Pro/Veg - <1500 F- 10 C<50 P-300
intervals

Thursday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Friday- Medium - 2200 F-55 C-150 P-265
Deadlift dominant + intervals

Saturday- LOW - 1800 F-90 C-<50 P-230
intervals

Sunday- High - 3500 F-25 C-600 P-220
OFF

What do you guys think? any suggestions?

By the way I’m 5’11 215. I’ve been dieting for 4 weeks now (low carb - 2500 cals on lifting days, 1 high carb/refeed day)… i’ve lost 10 pounds so far.

[/quote]

good luck with squat and intervals on the same day on a relatively LC diet!

I also like the idea of training on the high carb day to promote anabolism the one day a week you really can on a diet.

So I just got back from shopping for my refeed tomorrow. Here’s the damage:

-stack of pancakes with syrup
-half a box of mini wheats
-bag of LF white cheddar kettle chips
-half a loaf of sourdough bread
-chipotle burrito with rice, beans, and chicken
-2 gyros of: large pita, 1 cup white rice, chicken breast
-1/2 gal of FF milk
-2 servings of Surge

59g fat, 920g carbs, 286 protein, 5300 cals total.

Hope everyone else has as much fun refeeding as I will

345

[quote]spadesofaces wrote:
jlats wrote:
Hey guys,

Just thought I would chime in w/ my carb cycling for fat loss plan that i’m starting next week:

Monday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Tuesday- Low/Med- 2200 F-70 C-115 P-270
Squat dominant + intervals

Wednesday- Pro/Veg - <1500 F- 10 C<50 P-300
intervals

Thursday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio

Friday- Medium - 2200 F-55 C-150 P-265
Deadlift dominant + intervals

Saturday- LOW - 1800 F-90 C-<50 P-230
intervals

Sunday- High - 3500 F-25 C-600 P-220
OFF

What do you guys think? any suggestions?

By the way I’m 5’11 215. I’ve been dieting for 4 weeks now (low carb - 2500 cals on lifting days, 1 high carb/refeed day)… i’ve lost 10 pounds so far.

good luck with squat and intervals on the same day on a relatively LC diet!

I also like the idea of training on the high carb day to promote anabolism the one day a week you really can on a diet.

So I just got back from shopping for my refeed tomorrow. Here’s the damage:

-stack of pancakes with syrup
-half a box of mini wheats
-bag of LF white cheddar kettle chips
-half a loaf of sourdough bread
-chipotle burrito with rice, beans, and chicken
-2 gyros of: large pita, 1 cup white rice, chicken breast
-1/2 gal of FF milk
-2 servings of Surge

59g fat, 920g carbs, 286 protein, 5300 cals total.

Hope everyone else has as much fun refeeding as I will[/quote]

Don’t worry about me, I’ll have some fun. We’re both refeeding tomorrow. We’re gonna eat enough for all the third world countries out there.

346

Sounds like fun…I commend you for planning actual meals instead of just going for the sugar like me lol!

jlats I agree with spades you should add a heavy training day in on your refeed/high day to utilize some of those CHO for energy…however others have also used their recovery day to refeed with success.

347

I’m not doing shit tomorrow, 'cept eatin.

348

Had my first refeed today and I felt full all day long! In the morning I had a full cup of oats instead of 1/2 then added more fruit(2 oranges and an apple; extreme I know) throughout the day. Didn’t get to have fun until after practice, sparred about 7/4min rounds in a GI in about 85-90 degree heat, then 4x4min rounds MMA sparring. Went to the grocery store and bought FF ice cream, FF greek yogurt, and FF choc. milk. Drank about 2 cups of the choc. milk in the car and am eating the ice cream right now.

This is really about as “crazy” as I get right now considering it’s my first refeed but I am 100% satisfied. Back to the norm tomorrow until Tuesday. Tomorrow is conditioning workout, outside in the heat(FL) followed by some wrestling. MD

349

Ended up about 550-560 CHO for the day. I weighed myself, so well see in the next few days how that works out.

350

just did my load today, I figure around 1000g of carbs. Will post on how it goes in a couple days.

Anyone else dread the day after a load? especially if its a strict day?

Also the load was done after 9 days of VERY little carbs (the 9th day I felt dizzy and would lose my vision for a couple seconds if I got up too fast.) Any advice on that btw?

351

[quote]MikiB wrote:
just did my load today, I figure around 1000g of carbs. Will post on how it goes in a couple days.

Anyone else dread the day after a load? especially if its a strict day?

Also the load was done after 9 days of VERY little carbs (the 9th day I felt dizzy and would lose my vision for a couple seconds if I got up too fast.) Any advice on that btw?[/quote]

I don’t think dizziness and vision loss are good things. I’ve never experienced this. Maybe your overall calories are TOO low?

352

A little update thus far on my refeed for the day. I’ve eaten everything on my list so far except the Lean Pockets Philly Cheese Steaks. I’ve also eaten 3 toasted plain bagels that weren’t on the list.

I don’t feel FULL or BLOATED at all. It all went down smooth and this is definitly my easiest refeed of recent times.

353

[quote]elusive wrote:
MikiB wrote:
just did my load today, I figure around 1000g of carbs. Will post on how it goes in a couple days.

Anyone else dread the day after a load? especially if its a strict day?

Also the load was done after 9 days of VERY little carbs (the 9th day I felt dizzy and would lose my vision for a couple seconds if I got up too fast.) Any advice on that btw?

I don’t think dizziness and vision loss are good things. I’ve never experienced this. Maybe your overall calories are TOO low?[/quote]

I get this feeling fairly often (dizziness, but not really vision loss) if I have been laying around awhile and occasionally after a really tough set working out. However, the diet I am on is pretty extreme in if I had to put up with this more than a month or so I would do something different.

I am in the final weeks of my dieting phase so I am expecting some mental fogginess. Bad timing with finals coming up but I am a senior and already accepted into grad school so I am not too concerned.

354

yeah, I’ve felt dizziness especially back when i did the two week <30g carb induction period for the anabolic diet. I get the sensation sometimes toward the end of the week if i stand up suddenly, and I usually try to get another meal in me pretty quickly.

As for the refeed, it changed a little: dropped one serving of Surge and the gyros, added two bagels, a box of FF devils food cookies, and 1/4 lb beef jerky.

totals are: 5053 cals, 66fat, 902 carbs, 229 protein. Weighed in at 170.2 this morning, ill letcha know how it goes tomorrow. I feel completely stuffed… its damn hard to eat that many calories with fat restricted haha

355

[quote]elusive wrote:

Don’t worry about me, I’ll have some fun. We’re both refeeding tomorrow. We’re gonna eat enough for all the third world countries out there.[/quote]

“Just a little shout out to all my war torn countries, all my warlords hoarding Red Cross rations from their people…these pancakes are for you. God bless your malnutrition.”

Question:

You guys taking in over 1,000 grams CHO obviously did NOT start with this high of an intake on your refeed days.

Did you incrementally increase your CHO intake with EACH refeed? Or did you do it more gradually than that?

Say I start with a refeed CHO intake of 400g. If my refeed goes well and I come back to baseline weight within 2-3 days (or say 2-3 workouts, rather), can I bump up my refeed CHO intake next time around to 500g? Or is that too big of a jump?

356

[quote]spadesofaces wrote:
yeah, I’ve felt dizziness especially back when i did the two week <30g carb induction period for the anabolic diet. I get the sensation sometimes toward the end of the week if i stand up suddenly, and I usually try to get another meal in me pretty quickly.

As for the refeed, it changed a little: dropped one serving of surge and the gyros, added two bagels, a box of FF devils food cookies, and 1/4 lb beef jerky.

totals are: 5053 cals, 66fat, 902 carbs, 229 protein. Weighed in at 170.2 this morning, ill letcha know how it goes tomorrow. I feel completely stuffed… its damn hard to eat that many calories with fat restricted haha[/quote]

Looks solid. Make sure you track how long it takes for you to get back to your pre-carbup weight.

357

[quote]PonceDeLeon wrote:
elusive wrote:

Don’t worry about me, I’ll have some fun. We’re both refeeding tomorrow. We’re gonna eat enough for all the third world countries out there.

“Just a little shout out to all my war torn countries, all my warlords hoarding Red Cross rations from their people…these pancakes are for you. God bless your malnutrition.”

Question:

You guys taking in over 1,000 grams CHO obviously did NOT start with this high of an intake on your refeed days.

Did you incrementally increase your CHO intake with EACH refeed? Or did you do it more gradually than that?

Say I start with a refeed CHO intake of 400g. If my refeed goes well and I come back to baseline weight within 2-3 days (or say 2-3 workouts, rather), can I bump up my refeed CHO intake next time around to 500g? Or is that too big of a jump?[/quote]

My first refeed was 4 grams CHO x LBM as per Lyle in his Guide to Flexible Dieting. I then did 5 x LBM, then 6 x LBM. When I had gotten to 6 x LBM I then decided to add “junky” foods to the day’s meals. Before that I was eating oats, potatoes and rice all day. How much to bump it up by is up to you. Even if you screw up and bump up too much, you really don’t set yourself back (For total NET fatloss/weekly). You would also learn your limits.

358

[quote]PonceDeLeon wrote:
elusive wrote:

Don’t worry about me, I’ll have some fun. We’re both refeeding tomorrow. We’re gonna eat enough for all the third world countries out there.

“Just a little shout out to all my war torn countries, all my warlords hoarding Red Cross rations from their people…these pancakes are for you. God bless your malnutrition.”

Question:

You guys taking in over 1,000 grams CHO obviously did NOT start with this high of an intake on your refeed days.

Did you incrementally increase your CHO intake with EACH refeed? Or did you do it more gradually than that?

Say I start with a refeed CHO intake of 400g. If my refeed goes well and I come back to baseline weight within 2-3 days (or say 2-3 workouts, rather), can I bump up my refeed CHO intake next time around to 500g? Or is that too big of a jump?[/quote]

when i first started cycling a few weeks ago, I was doing the typical approach- 2-3 high days of ~400 CHO, 2-3 mid days of ~200 CHO, and 2 <50 CHO days. After seeing this thread, I went to 4 mid days of ~100 CHO (weight training days), 2 <50 CHO days (cardio/off), and one refeed day.

My first refeed was in the realm of 7-800 CHO, took me about 3 days to get back to baseline, second refeed was 800 CHO, took another 3 days back to baseline, and yesterday was my third one at ~950 CHO. Weighed in today at 177.6, so I’ve got about 7 lbs to get back to baseline.

although a warning: watch your damn fiber intake on the refeeds! I know its been said before, but based on how things have gone since yesterday (~55g fiber), I felt it should be emphasized again hahaha

359

I’m getting to this pretty late. by the way Elusive…check your PM’s :slight_smile:

It seems a lot of you guys who are having a refeed have really low fat, like 50-70g.

I guess it’s different for carb cycling vs. a ckd but shoudln’t fat be a lot higher if your relying on it for more energy? On keto it’s supposed to be 50+% but it seems a lot of these recommendations have it at around 25% or so

360

[quote]PonceDeLeon wrote:
elusive wrote:

Don’t worry about me, I’ll have some fun. We’re both refeeding tomorrow. We’re gonna eat enough for all the third world countries out there.

“Just a little shout out to all my war torn countries, all my warlords hoarding Red Cross rations from their people…these pancakes are for you. God bless your malnutrition.”

Question:

You guys taking in over 1,000 grams CHO obviously did NOT start with this high of an intake on your refeed days.

Did you incrementally increase your CHO intake with EACH refeed? Or did you do it more gradually than that?

Say I start with a refeed CHO intake of 400g. If my refeed goes well and I come back to baseline weight within 2-3 days (or say 2-3 workouts, rather), can I bump up my refeed CHO intake next time around to 500g? Or is that too big of a jump?[/quote]

LMFAO…now that’s a heart (gut) wrenching shout out Ponce. I’m (bowel) moved!

I dove in head first with a 900 g CHO refeed after 6 weeks of Velocity Dieting and felt like absolute dog shit, likely to the shrunken stomach. I definitely needed the refeed after being calorie restricted for a month and a half, but it was painful and I ended up +2lbs for the week (never reached baseline).

I’d recommend a modest refeed at first as elusive pointed out. Go for 4g CHO/LBM. I disagree with the type of CHO sources, though. Go ahead and get your high GI treats if you’d like, just try to get them in early…ice cream, fruit, cookies for breakfast and peri-WO. I usually end my day with a pro/fat meal too to get back in the low carb mindset for the following day.

I crammed about 40 pieces of sushi down during my refeed yesterday…yum. Anybody ever eaten at Todai? It’s shit quality sushi but all you can eat! White rice is really tough to wash down, but a cold Kirin Ichiban definitely helped! Banana and pineapple for dessert came out to a total of 2,000 kcal and 380 CHO in one sitting. I AM ALL THAT IS MAN!