I wouldn’t think you’d need anything to help with glycogen uptake. Your body is going to get what it needs, given that you provide the nutrients.
[quote]HulkSmash7 wrote:
I wouldn’t think you’d need anything to help with glycogen uptake. Your body is going to get what it needs, given that you provide the nutrients.[/quote]
Assuming a normal, healthy physiology - yes.
This thread should be stickied.
Weight update-
Down 2 pounds from yesterday, which means I am one pound less than last saturday already (pre refeed). So that means I hit my baseline at about 3.5 days, so that sounds about right to me. However, I only had 50 grams of carbs yesterday so that definately helped flush the water.
I just learned that for my exercise science degree I have to pass a physical fitness analysis on April 20. I am not worried about passing it but they do perform a 7 site skinfold, so I am going to try and get as lean as possible for this, which means no refeed this weekend. I am going to experiment with loading for this test and I am not quite sure how I am going to do it. I am either going to try Thib’s shredded in 6 days thing, my own version of Justin Harris’s shitloading, or my own version of skiploading. Just trial and error and learn how my body responds. I am thinking I am 10-12% body fat and would like to see if I can test at around 8%.
Since I am only have a refeed every two weeks not I am switching up my macros to where I am basically following Berardi’s get shredded diet. I am doing this because before my protein was at 1.5grams per pound, fats at around 60 grams, and carbs around 50-100 grams a day. I feel like if I kept this up my body will really start burning muscle after 2 weeks on that high of a calorie deficit. So now my macros (based on Berardi) are 55% fat, 35% protein, and around 10% carbs.
I will probably post some pics with my body fat percentage after the test if you guys wanted.
Good luck with the test.
okay I haven’t read this entire thread, so my apologies, but I gotta quick question that might have been answered. I’m planning on doing 2 medium carb days (100) 3 lows (0-50) 1 high (350-400) and 1 refeed…but my question is, is it necessary to do a refeed even though I already have a high day? I’m gonna do my high day on my most intense leg day, where I kill myself. And do the refeed on sunday, to keep myself together. How does this look?
I would just skip the high and go for the refeed on the leg day, but that’s just me. You can try it like you have it and see how it goes for a week or two, then see if you want that high day or not.
[quote]dratner wrote:
okay I haven’t read this entire thread, so my apologies, but I gotta quick question that might have been answered. I’m planning on doing 2 medium carb days (100) 3 lows (0-50) 1 high (350-400) and 1 refeed…but my question is, is it necessary to do a refeed even though I already have a high day? I’m gonna do my high day on my most intense leg day, where I kill myself. And do the refeed on sunday, to keep myself together. How does this look?[/quote]
If you are trying to cut fat I would replace the high day with a moderate and keep the refeed. If you are trying to maintain or gain I would leave the high plus the refeed.
[quote]dratner wrote:
okay I haven’t read this entire thread, so my apologies, but I gotta quick question that might have been answered. I’m planning on doing 2 medium carb days (100) 3 lows (0-50) 1 high (350-400) and 1 refeed…but my question is, is it necessary to do a refeed even though I already have a high day? I’m gonna do my high day on my most intense leg day, where I kill myself. And do the refeed on sunday, to keep myself together. How does this look?[/quote]
If trying to lose fat, I have a different suggestion (not saying its better, just different).
I think removing the high day and replacing it with a refeed would be better (add another low day in the mix).
OR
Add about 50-75grams of carbs to all your days and cut the refeed out.
A quick question,
Can one carb cycle to cut? I’m about 218lbs, 19% body fat. I went to the gym for legs day today and crashed and burned. Been on a maintainence eat for the last 3 weeks and was breezing through legs, i’ve been sub 50g carbs since Sunday and today I missed a squat rep at 286 (PB is 308) and missed leg press on rep 6 of an at rep set at 440, when I did 440 for 10 last week.
The irony was that the guy who ‘rescued’ me (I set the pins too low…) commented the set before “Its nice to see someone squatting to depth properly”
I have a feeling that lack of carbs may have played into things here. Currently on a split (5x8), having done FB (5x5) for the last 9 months. I’m planning on doing FB’s again starting in 2 weeks, but will stay with a split if its beneficial. The rest of my workouts havent suffered, but I was thinking about maybe having a moderate carbs day on legs day for a little extra fuel, and a refeed on a Sunday.
What about Thibs ‘Get Jacked’ program? Does that include CC’ing?
I know there is a lot there!
Thanks
[quote]sidewalkdances wrote:
A quick question,
Can one carb cycle to cut? I’m about 218lbs, 19% body fat. I went to the gym for legs day today and crashed and burned. Been on a maintainence eat for the last 3 weeks and was breezing through legs, i’ve been sub 50g carbs since Sunday and today I missed a squat rep at 286 (PB is 308) and missed leg press on rep 6 of an at rep set at 440, when I did 440 for 10 last week. The irony was that the guy who ‘rescued’ me (I set the pins too low…) commented the set before “Its nice to see someone squatting to depth properly”
I have a feeling that lack of carbs may have played into things here. Currently on a split (5x8), having done FB (5x5) for the last 9 months. I’m planning on doing FB’s again starting in 2 weeks, but will stay with a split if its beneficial. The rest of my workouts havent suffered, but I was thinking about maybe having a moderate carbs day on legs day for a little extra fuel, and a refeed on a Sunday.
What about Thibs ‘Get Jacked’ program? Does that include CC’ing?
I know there is a lot there!
Thanks
[/quote]
Of course carb cycling can be used to cut. Thats what a few of us are currently using. You just have to adjust overall calories and carbs to meet your needs.
The lack of carbs could have definitely cause your lack of strength in the gym, but it could have been overall lack of calories as well (because you cut carbs out and possibly didn’t replace them with fat and/or protein).
Excellent, i’ll have a proper read of the articles on the front page to work out a strategy.
Carbs were cut to previous levels, where I suffered no loss in strength throughout the cut. Still consumed 2300kcals, 300g protein the previous day. Pre training had 3 eggs, almonds, protein shake, tin of tuna, 2tbsp EVOO and some cucumbers.
Any idea on the lack of PWO carbs? I stuck in a banana in the absence of anything else today.
[quote]sidewalkdances wrote:
Excellent, i’ll have a proper read of the articles on the front page to work out a strategy.
Carbs were cut to previous levels, where I suffered no loss in strength throughout the cut. Still consumed 2300kcals, 300g protein the previous day. Pre training had 3 eggs, almonds, protein shake, tin of tuna, 2tbsp EVOO and some cucumbers.
Any idea on the lack of PWO carbs? I stuck in a banana in the absence of anything else today.[/quote]
I just try to have something after a workout if I’m not having carbs. Maybe just some whey or a meal like chicken & veggies.
[quote]elusive wrote:
sidewalkdances wrote:
Excellent, i’ll have a proper read of the articles on the front page to work out a strategy.
Carbs were cut to previous levels, where I suffered no loss in strength throughout the cut. Still consumed 2300kcals, 300g protein the previous day. Pre training had 3 eggs, almonds, protein shake, tin of tuna, 2tbsp EVOO and some cucumbers.
Any idea on the lack of PWO carbs? I stuck in a banana in the absence of anything else today.
I just try to have something after a workout if I’m not having carbs. Maybe just some whey or a meal like chicken & veggies.[/quote]
1 scoop of whey is usually adequate on a low carb day for PWO. 30-60 minutes later have some pro/fat. I also use glutamine in my PWO shake. Wondering if I should curtail that 20g of glutamine since its purpose is to refill glycogen stores and it might be preventing fat loss on low days.
Its only quad day that I struggle with on low carb, so I might have a flare up on that day next week, thinking 200g carbs before and then some PWO.
Maybe a moderate day on the Sunday to set me up for the week, thinking in terms of some chicken in a wholewheat wrap, not going mad with it, just get some in the system to set me up for the week.
okay so if I drop the high, and keep 3 moderates. should I keep the carbs at 100 on those days, or 150?
Hi guys,
I know we are on the refeed subject and i already read some chapters from Lyle Macdonal book, but i wanna bring this to the thread,
Its seems to be 2 school of thinking on the subject,
look at this q/a with Shelby:
http://asp.elitefts.com/qa/default.asp?qid=79507&tid=
So for Dratner:
For you Shelby will probably do something like you wrote;
3 low/2 moderate/2 high
You can probably include a cheat meal in one of the high days
Then after a few weeks switch to:
4 low/2 moderate/1 high
The high carbs days = Toughest workout in the gym!
So experiment and lets us know what been better for you!
well the only problem is that I only have time to train 3x a week. 2 of those days are very intense lactic acid workouts, and 1 of them is a very heavy day with high volume. So that is the day I thought I’d do the high carbs on, the heavy. So the thing is, if my split is like this,
Monday (lactic acid)- moderate
Tuesday (jump rope 20 min outside)- low
Wed (lactic acid)- moderate
Thurs (jump rope)- low
Friday (heavy)-high
Saturday (body weight circuits) - low
Sunday (off)- refeed.
Should I just make sunday a regular high carb, with mostly clean carbs, and 1 cheat meal? This seems reasonable and not too detrimental. Any thoughts guys? And should I keep my lows at 150 carbs? And my highs at 350-400?
[quote]dratner wrote:
well the only problem is that I only have time to train 3x a week. 2 of those days are very intense lactic acid workouts, and 1 of them is a very heavy day with high volume. So that is the day I thought I’d do the high carbs on, the heavy. So the thing is, if my split is like this,
Monday (lactic acid)- moderate
Tuesday (jump rope 20 min outside)- low
Wed (lactic acid)- moderate
Thurs (jump rope)- low
Friday (heavy)-high
Saturday (body weight circuits) - low
Sunday (off)- refeed.
Should I just make sunday a regular high carb, with mostly clean carbs, and 1 cheat meal? This seems reasonable and not too detrimental. Any thoughts guys? And should I keep my lows at 150 carbs? And my highs at 350-400?[/quote]
I don’t think you need two high carbs days, especially a high carb day being on your off day. I also don’t think you need a cheat meal on your high day. Thats my opinion.
okay so then, 3 moderate, 3 low, 1 high. look good?
[quote]dratner wrote:
okay so then, 3 moderate, 3 low, 1 high. look good?[/quote]
Yeah, looks good. You’re going to have to find out though if it works for you though. You’ll never know until you try.