i have been combining elements of ‘carb reload’ days with ‘cheat days’ from cheat to lose, in part of my efforts to go from 18%bf down to 10% bf.
i wont explain the science/logic, im sure youve read the articles.
my last ‘reload/cheat’ consisted of :
morning: porridge/banana/brownsugar
3 meals at 10, 12 and 3: red lentils with greens and turkey
evening: large cheese and tomato pizza to myself!
i experienced elevated energy and capability in the following weeks workouts (compared with constant low carb month previous)
however i felt myself lagging badly in the final 3 days of the 10 day period between reloads.
i rationalised that my ‘cheat’ day above (which only put me 100 cals above my weight loss cal/day of 2600) was a bit half arsed.
this week i made an effort to indulge every whim:
morning: porridge/brown sugar/white choc syrup/almonds
10: buffalo burger on WHITE! roll
12: chicken korma with a large garlic nan
3: 1 chicken breast and a slice of cheesecake
5: 4 pieces white bread with mozzarella + 1 choc bar
7: 3 chicken kievs(bread crumbed, garlic butter)
i felt that this was what a cheat day every 10th day is supposed to look like. it totaled 4500 cals.
bear in mind i allow 4 cheats every 10 days between reloads, but these cheats are almost exclusively porridge or similarily carby yet healthy treats (pure apple juice sometimes)
which of the two reload days was closer to the mark?
im hoping this time next week the incresed carb abuse today might stave off the exhaustion i felt in the last stages of the previous cycle?
im starting to feel sick just thinking about my intake today!
It sounds like the second “reload” day was closer to spot on-according to the CTL book and the Leptin article by Mr. Marion. They state something to the effect of eat when hungry until moderately full-not stuffed-and eat what ever your heart desires. The point was made that one needs to eat above maintenance in order to achieve the desired effects/results from the boost in leptin.
thats more or less what i figured, i guess i just want people to tell me im not overdoing it heheh.
is it normal to not sleep well the night of a reload?
and in my workouts 1 week after reload: if im feeling low energy and struggle to complete what was easy early to mid week…what is the rational here?
outwith the leptin benefits of the system, the carb days are providing much needed glycogen and other chemicals, in order to repair and grow muscle right?
am i wrong in saying that the glycogen tank top up lasts a decent way into the following 9 days of calorie deficit dieting?
so it wouldnt be a stretch to say that if im lagging badly 3 days before my next carb reload, its because my body has used up my reload and no longer has ready supplies of energy and is having to access fat and muscle to get what it can to survive my workouts?
It really depends on things such as the intensity of your training, your caloric deficit between reloads, how many carbohydrates you are truly ingesting during that same time period (if you have “cheats” or not as you mentioned), how (genetically) your body deals with carbs, etc.
Generally, though, the consensus seems to be that if you are in a moderate caloric deficit(low carbs) and training like a Spartan between reloads, it takes about 3 days or so to deplete one’s glycogen stores.