[quote]pumped340 wrote:
Chi-Towns-Finest wrote:
pumped340 wrote:
Chi-Towns-Finest wrote:
I carb cycle, although my lows day aren’t as low as most. I’m 182lbs and 6-7% - I generally go down to 1g per lb of bodyweight on my low days 3x a week. I’ll take in 250g on moderate days 2x a week. And about 525g on leg days twice a week. I aim to get 2,500-2,600 calories each day and around 3,200-3,400 on leg days.
for gaining or losing weight?
I’d like to keep my BF at a low level for the summer, I’m focused on improving my lifts. I’m trying to find a diet that will allow me to bulk as clean as possible. I’ve made consistent progress in the gym the last two or three weeks with this diet, and remained at the same body weight.
The tricky thing is each website tells me my maintenance is something different. Is there a reliable test I can get done? I believe it’s about 2,400 calories. I’m considering tacking on another 300 calories a day when I stop making progress. Do you have any advice?
It doesn’t matter what some site says your maintenance is. If your losing weight your eating under maintenance and if your gaining weight your eating over maintenance…simple as that.
[/quote]
Very true. I use Thib’s CC Codex as a general guide, although when I have an afternoon/evening workout I do like to have some carbs in my preworkout meal. I feel this gives me a lot more energy in the gym, at the same time I understand the importance of having carbs at breakfast. How would you divide the carb percentages up in this scenario?
Chi-Towns-Finest, not to be a complete dick…but how the hell are you a NASM Personal Trainer? Honestly this just reinforces all the talk that PT’s usually don’t know much and anyone can get certified pretty easily unfortunately…
[quote]Needmassquick wrote:
Chi-Towns-Finest, not to be a complete dick…but how the hell are you a NASM Personal Trainer? Honestly this just reinforces all the talk that PT’s usually don’t know much and anyone can get certified pretty easily unfortunately…[/quote]
What does being certified as a personal trainer have to do with Carb Cycling?
[quote]Chi-Towns-Finest wrote:
Needmassquick wrote:
Chi-Towns-Finest, not to be a complete dick…but how the hell are you a NASM Personal Trainer? Honestly this just reinforces all the talk that PT’s usually don’t know much and anyone can get certified pretty easily unfortunately…
What does being certified as a personal trainer have to do with Carb Cycling?
Absolutely nothing.[/quote]
But it does have a lot to do with nutrition in general…
It’s just hard for me to believe someone who’s been training for 7 years and is a “certified personal trainer” doesn’t even know that their maintenance calories is just what keeps them at maintenance and they will gain/lose weight if they eat more/less than it.
Whatever though, I’m not looking to argue, it just strikes me as odd that it’s that easy to get certified.
[quote]Needmassquick wrote:
Chi-Towns-Finest wrote:
Needmassquick wrote:
Chi-Towns-Finest, not to be a complete dick…but how the hell are you a NASM Personal Trainer? Honestly this just reinforces all the talk that PT’s usually don’t know much and anyone can get certified pretty easily unfortunately…
What does being certified as a personal trainer have to do with Carb Cycling?
Absolutely nothing.
But it does have a lot to do with nutrition in general…
It’s just hard for me to believe someone who’s been training for 7 years and is a “certified personal trainer” doesn’t even know that their maintenance calories is just what keeps them at maintenance and they will gain/lose weight if they eat more/less than it.
Whatever though, I’m not looking to argue, it just strikes me as odd that it’s that easy to get certified. [/quote]
I am certainly aware maintenance calories will keep me at maintenace. My question was regarding calculating my maintenance level accurately, as well as how to split up my carb percentages.
On another note, attaining a NASM certification took dedication and I do not appreciate your comment.
Gotta take Chitown’s side here. Personal TRAINER. When is it a requirement for them to know anything about nutrition? Why would you decide to join this thread in the first place with a remark like that!? This is the carb cycling topic and your post was superfluous. Chi-town was posting a valid question.
Chi-town…this thread has had many different angles and approaches to macro breakdowns, mostly involving the manipulation of CHO to change body composition. To reiterate what pumped said, there is no right or wrong. Some of us do well on very high carbohydrate (4-6g/lb BW)/low fat (40-80g) diets while keeping protein constant (~1-1.5g/lb BW). Others will only go as high as 1g/lb BW of CHO.
Experiment with all sorts of carb levels until you find your sweet spot. The total calories will matter most at the end of the day, regardless of your goals!
[quote]phatkins187 wrote:
Gotta take Chitown’s side here. Personal TRAINER. When is it a requirement for them to know anything about nutrition? Why would you decide to join this thread in the first place with a remark like that!? This is the carb cycling topic and your post was superfluous. Chi-town was posting a valid question.
Chi-town…this thread has had many different angles and approaches to macro breakdowns, mostly involving the manipulation of CHO to change body composition. To reiterate what pumped said, there is no right or wrong. Some of us do well on very high carbohydrate (4-6g/lb BW)/low fat (40-80g) diets while keeping protein constant (~1-1.5g/lb BW). Others will only go as high as 1g/lb BW of CHO.
Experiment with all sorts of carb levels until you find your sweet spot. The total calories will matter most at the end of the day![/quote]
Thanks a lot for the reply. Sounds like carb cycling is more general than I originally thought. It’ll probably take quite some time to nail my macros down.
4-6g/lb CHO seems like A TON even on a high day, I imagine that would be after a prolonged low carb period.
I have personally always kept my fat as low as possible on high days somewhere b/t 30-40g.
[quote]pumped340 wrote:
Awesome man, made it through 6 weeks!
6000 calories? Man up and eat some better tasting food lol. I think you said this before but you get your bodyfat done by the tanita measurements or something similar right?[/quote]
Cheers mate.
I enjoyed the refeed yesterday. Only my final meal of the day was dirty - Chinese: chicken noodle soup with prawn crackers, sweet and sour chicken in batter with boiled rice. A few squares of dark chocolate afterwards and that was it. The calorie count is a guess since it was takeaway food. So perhaps 1200-1500 kcals? That means daily total was 5200-5500.
I also took 5g BCAAs and 2.5g creatine in between meals to try and take advantage of the insulin spikes. Had veins popping up all over the place. Challenge is now to go for another 2 weeks!
Yes, scales are Tanita BC-545 model. I’m not huge fan of them to be honest.
During your recent pre-contest diet you went from 227 lbs → 187. Did you ever change the ratio’s on your medium and low days. For instance you started at 300 G of protein on a low day. Where you still consuming 300 g of protein on a low day after 16 weeks?
Thanks.[/quote]
My low and medium days stayed the same for the whole prep.
Sometimes I change them, but I didn’t for that prep.
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.
Here is my new carb cycling plan that i’m starting today. Let me know if im on the right track or if you would tweak anything. I’m 5’11 208 trying to drop some fat.
Mon- Medium Day- Lower Squat Dom - PM 40 minutes of cardio
Tues- Low Day - 40 Minutes cardio upon waking
Wed- Medium Day- Upper Vertical - PM 40 minutes of cardio
Thurs- Low Day - 40 Minutes cardio upon waking
Fri- Medium day- Lowe Deadlift Dom- PM 40 minutes of cardio
Sat- Low Day - 40 Minutes cardio upon waking
Sund- High day- Upper Horizontal
[quote]phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.[/quote]
Drinking lots of water during your refeed will get you to baseline quicker.
Sipping on water during your refeed will make you look alot better during your refeed and the next morning. This will cause you to probably reach baseline in another day or two.
If you dry/refeed, you will start retaining water the following day when you introduce water back into your diet in a significant amount. This can actually make you gain some weight the following day (the day after the refeed). Of course, this will set you back one day to reach baseline (its only water weight, but can screw with your progress assessment).
Here is a sample of my eating for a medium day if anyone is interested. (using the troponin nutrition counting method)
M1 6 AM 1 cup egg whites + 1 whole egg, 2 oz turkey breast, 85 g oatmeal, onion, green bell pepper, bella mushrooms (C 60, P 40)
M2 9 AM (PW) 85 g Oatmeal, 2 scoops vanilla MD (C 60, P 40)
M3 11 1/4 cup Quinoa, 1 can of alaskan salmon, fish oil x 3, celery (F 3, C 30, P 40
M4 2 5 oz chicken, 1 tbsp olive oil, romaine lettuce, onion, green bell pepper (F 14, P 40)
M5 5 5 oz tri-tip, broccoli, fish oil x 3 (F 10, P 40)
M6 8 2 scoops Choc MD, 1 tbsp PB, fish oil x 3 (F 10, P 40)
[quote]phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.[/quote]
Like Elusive said it’s just going to be water weight so it doesn’t really matter especially if your always having that amount because you can still judge it from one week to the next
[quote]pumped340 wrote:
phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.
Like Elusive said it’s just going to be water weight so it doesn’t really matter especially if your always having that amount because you can still judge it from one week to the next
by the way why are you having a 2-3 day refeed?[/quote]
I’ve been on the rapid fat loss diet since last monday. It’s one of Lyle McDonald’s protocols. Basically a protein sparing modified fast where I’ve gotten between 1-2g/lb LBM of protein, only EFAs and between 50-70g CHO from trace sources and green veggies. Calories are brutally low, 1,000-1,400 for 12 days straight. This is also my 14th week dieting. I thought I’d be done after 12 but needed a little more time. I’ll be heading back to more normal carb cycling after next weekend.
[quote]phatkins187 wrote:
pumped340 wrote:
phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.
Like Elusive said it’s just going to be water weight so it doesn’t really matter especially if your always having that amount because you can still judge it from one week to the next
by the way why are you having a 2-3 day refeed?
I’ve been on the rapid fat loss diet since last monday. It’s one of Lyle McDonald’s protocols. Basically a protein sparing modified fast where I’ve gotten between 1-2g/lb LBM of protein, only EFAs and between 50-70g CHO from trace sources and green veggies. Calories are brutally low, 1,000-1,400 for 12 days straight. This is also my 14th week dieting. I thought I’d be done after 12 but needed a little more time. I’ll be heading back to more normal carb cycling after next weekend.[/quote]
[quote]pumped340 wrote:
phatkins187 wrote:
pumped340 wrote:
phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.
Like Elusive said it’s just going to be water weight so it doesn’t really matter especially if your always having that amount because you can still judge it from one week to the next
by the way why are you having a 2-3 day refeed?
I’ve been on the rapid fat loss diet since last monday. It’s one of Lyle McDonald’s protocols. Basically a protein sparing modified fast where I’ve gotten between 1-2g/lb LBM of protein, only EFAs and between 50-70g CHO from trace sources and green veggies. Calories are brutally low, 1,000-1,400 for 12 days straight. This is also my 14th week dieting. I thought I’d be done after 12 but needed a little more time. I’ll be heading back to more normal carb cycling after next weekend.
how are the results on it so far?[/quote]
Pretty amazing. It’s a very fast way to lose fat. The reason it’s not discussed thoroughly or used in the bodybuilding world frequently is it’s an extremely uncomfortable approach. I’ve lost a total of 8 lbs of body weight since last Monday for a ~1 lb/day. Keep in mind much of that is water weight. I’d estimate I’ll have dropped 3-5 lbs of fat in 12 days when it’s all said and done.
[quote]phatkins187 wrote:
pumped340 wrote:
phatkins187 wrote:
pumped340 wrote:
phatkins187 wrote:
All right refeed guru’s…question time. Have you experimented with dry/high water refeeds? I recently read that drinking lots of water during a refeed will return your weight to baseline faster. What’s a good policy here? I planned on drinking a normal amount of fluids as any other day when I do my 2-3 day refeed next weekend.
Like Elusive said it’s just going to be water weight so it doesn’t really matter especially if your always having that amount because you can still judge it from one week to the next
by the way why are you having a 2-3 day refeed?
I’ve been on the rapid fat loss diet since last monday. It’s one of Lyle McDonald’s protocols. Basically a protein sparing modified fast where I’ve gotten between 1-2g/lb LBM of protein, only EFAs and between 50-70g CHO from trace sources and green veggies. Calories are brutally low, 1,000-1,400 for 12 days straight. This is also my 14th week dieting. I thought I’d be done after 12 but needed a little more time. I’ll be heading back to more normal carb cycling after next weekend.
how are the results on it so far?
Pretty amazing. It’s a very fast way to lose fat. The reason it’s not discussed thoroughly or used in the bodybuilding world frequently is it’s an extremely uncomfortable approach. I’ve lost a total of 8 lbs of body weight since last Monday for a ~1 lb/day. Keep in mind much of that is water weight. I’d estimate I’ll have dropped 3-5 lbs of fat in 12 days when it’s all said and done.[/quote]
Thats an amazing amount of fat to lose in that time but what about muscle loss, any noticeable or seen through bf tests? How’s strength?