^ Agreed. Hell I’d even say you still don’t need stuff like oats, sweet potatoes, etc unless it’s for a refeed (in a fat loss phase, that is). I think most people are better off sticking with low GI fruits in their first 1-2 meals, and then have some Finibars and/or SWF for peri-workout carbs.
[quote]DoubleDuce wrote:
[quote]Kerley wrote:
[quote]Seize wrote:
My best ever cheat meal consisted of a full rack of BBQ beef ribs, 1 large salad, a bowl of clam chowder and 2 large blueberry muffins, each topped with a nice chunk of butter on top! [/quote]
I’ve never involved salad in a cheat meal.[/quote]
If you are talking about lettuce, I concur. BUT I must insist that there are appropriate cheat salads. Potato salad for example.[/quote]
god no i meant lettuce etc, now am craving potato salad. FML
Okay guys, how does this look for a refeed day:
breakfast: eggs
lunch: 6inch sub from subway (50g carbs) + 1 sweet potato (75g carbs)
Dinner 1 sweet potato (75g carbs) + sauteed non-green veggies
Trying to go low-protein today as well
200g carbs seems really low for a refeed.
[quote]therajraj wrote:
Okay guys, how does this look for a refeed day:
breakfast: eggs
lunch: 6inch sub from subway (50g carbs) + 1 sweet potato (75g carbs)
Dinner 1 sweet potato (75g carbs) + sauteed non-green veggies
Trying to go low-protein today as well[/quote]
It depends on how much you weigh. Shoot for 1g per lb. of bodyweight. So yeah, 200g carbs is most likely not enough (I don’t know how much you weigh).
[quote]WestCoast7 wrote:
[quote]PB Andy wrote:
At 20% body fat, you shouldn’t have a cheat day, you should have just one cheat meal. Since you are at the 2 weeks mark and your body is primed for burning fat, I’d say have your cheat meal, at night, tomorrow. Four weeks without ANY carbs is too much. In fact I’m not really a fan of straight keto diets. I like more tempered ones, where you include low GI fruits in the morning (just a cup or so), and then some SWF for your workouts, and that’s it. And unlimited green veggies. Unless you are prepping for a BB contest, you shouldn’t really stop eating green veggies. Obviously it’s not that much more carbs than a keto diet, but IMO it’s more effective and there’s less chance of losing muscle.
Additionally, I’d say stick with one cheat meal a week until you are at around 15% body fat. Once you are at that stage, up your cheat meals to two consecutive cheat meals a week, i.e. your two last meals on a Saturday are cheat meals. Something like that.[/quote]
I agree with this. I went Paleo for 4 months, meaning no carbs at all except for fruit and veggies, and while I lost weight, it killed my gains, as my muscles pretty much had no fuel. Now, I am not trying to lose weight at all, so I’ve brought carbs back in(quinoa, oats, wild rice) and feel ten times better.
I think the best path is to eat 2-3 carb meals pre-workout on your intense training days and then taper off as the day goes on, then on your non training days or light days, limit your carb intake a little more, trying not to have any carbs into the late afternoon and evening.[/quote]
I actually ran moderately low carb for years out of shear laziness.
I don’t much care for carbs, I like fats and I like meats. I crave salty fatty food, but not so much sweets, I can barely eat pancakes without tons of butter, and even then I get sick of them after like 2-3.
Cheese, chicken wings, steak, butter, eggs, you get the idea.
Maybe 80-100 grams of carbs a day and alot of that was from milk, that sounds like alot, but I train very heavy and maintain a body weight of about 230-240.
My gains were great, simply due to massive calorie and protein intake.
Ive been adding in brown rice and potatoes, sweet and regular, lately, and I cant say Ive really noticed a huge increase in strength or gains.
Replacing 800 cals of fats with 800 cals of carbs should have a marked effect on insulin, etc, but Ive not noticed huge improvements.
And then my training partner, dropped his carbs by half, replaced with fats and instantly loss a remarkable level of strength, basically lost 30 pounds on his big lifts in 2 months.
Leaned up a bit, not running at a calorie deficit, just lower carb.
Okay, I weigh 220lb
[quote]Westclock wrote:
[quote]WestCoast7 wrote:
[quote]PB Andy wrote:
At 20% body fat, you shouldn’t have a cheat day, you should have just one cheat meal. Since you are at the 2 weeks mark and your body is primed for burning fat, I’d say have your cheat meal, at night, tomorrow. Four weeks without ANY carbs is too much. In fact I’m not really a fan of straight keto diets. I like more tempered ones, where you include low GI fruits in the morning (just a cup or so), and then some SWF for your workouts, and that’s it. And unlimited green veggies. Unless you are prepping for a BB contest, you shouldn’t really stop eating green veggies. Obviously it’s not that much more carbs than a keto diet, but IMO it’s more effective and there’s less chance of losing muscle.
Additionally, I’d say stick with one cheat meal a week until you are at around 15% body fat. Once you are at that stage, up your cheat meals to two consecutive cheat meals a week, i.e. your two last meals on a Saturday are cheat meals. Something like that.[/quote]
I agree with this. I went Paleo for 4 months, meaning no carbs at all except for fruit and veggies, and while I lost weight, it killed my gains, as my muscles pretty much had no fuel. Now, I am not trying to lose weight at all, so I’ve brought carbs back in(quinoa, oats, wild rice) and feel ten times better.
I think the best path is to eat 2-3 carb meals pre-workout on your intense training days and then taper off as the day goes on, then on your non training days or light days, limit your carb intake a little more, trying not to have any carbs into the late afternoon and evening.[/quote]
I actually ran moderately low carb for years out of shear laziness.
I don’t much care for carbs, I like fats and I like meats. I crave salty fatty food, but not so much sweets, I can barely eat pancakes without tons of butter, and even then I get sick of them after like 2-3.
Cheese, chicken wings, steak, butter, eggs, you get the idea.
Maybe 80-100 grams of carbs a day and alot of that was from milk, that sounds like alot, but I train very heavy and maintain a body weight of about 230-240.
My gains were great, simply due to massive calorie and protein intake.
Ive been adding in brown rice and potatoes, sweet and regular, lately, and I cant say Ive really noticed a huge increase in strength or gains.
Replacing 800 cals of fats with 800 cals of carbs should have a marked effect on insulin, etc, but Ive not noticed huge improvements.
And then my training partner, dropped his carbs by half, replaced with fats and instantly loss a remarkable level of strength, basically lost 30 pounds on his big lifts in 2 months.
Leaned up a bit, not running at a calorie deficit, just lower carb.
[/quote]
Just goes to show that everyone’s body runs differently, and that figuring out what you respond is very important.
Lot of great cheats in here.
On another note, it’s sad to think that there’s probably a significant portion of the population who eat these ‘cheat’ meals regularly for years and have never seen the inside of a gym or do any exercise at all. In other words, these outrageous ‘cheat’ meals to us are just another of a typical meal for them!
Mmm cheat meals/days.
I’m working with Shelby and it’s usually once/wk. I just went two weeks without a cheat to try and scrape some bonus fat loss and then go big.
I ate a 14" garlic chicken melt pizza from Pizza 73 and 1/2 of a cheesecake. Had to be 45min or less and one meal.
5pounds of water retention, bloat like a champ. 
Darkane, good stuff. I’ve also tapered my cheats. After reading some more of Shelby and also of Kroc’s diet entries, I’m going with one cheat meal every 1.5-2 weeks for now.
The absolute best site for cheat day brainstorming:
Indian buffet restaurants. Before I used to eat chinese food and would feel too full and horrible afterwards, but got in a lot of calories. The first time after the indian buffet, I felt the same, but the follow times, I walked out stuffed and about 3 hours later, I was ready to eat again. Not only that, but it’s some of the best tasting food I’ve had in terms of multiple tastes/flavors at once. If I could only find a Thai buffet as well…