[quote]realpeanutbutter wrote:
Uhhh… It’s kinda by feel and goals. I make every CHO up a refeed just for the metabolic boost. The numbers are up to you but I like doing what i outlined to my man AllNat.
Pick a number based on your goals and do it for 4-6 cycles and see how it works. tweak from there. If you aren’t getting pumped then do more. If you are fatting up then eat different CHO. I don’t prefer to eat less than 200g in a sitting because it doesn’t seem to elicit the necessary responses and vascularity.
This is the number one reason why the 5/2 AD is so recommended. It’s easier to get a feel for before you start tweaking.
good luck shooting ;o)
-chris
andryan wrote:
This is directed to Chirs or Sasha, but anyone who wants to lend their ten cents is more than welcome and in fact it would be appreciated. If I were following Polliquins protocal of a 4:1 split, should the carb-up be a carb meal or more of a re-feed? I am somewhat of a numbers guy so if someone could explain how many carbs would be consumed in a re-feed it would be great. Thanks a bunch.
-Andrew
[quote]realpeanutbutter wrote:
If you are focused on gaining and training like a hero then yeah go all day for sure. But If you are leaning and just the leptin cycle/BMR boost/calorie wave then go for one 200 g+ meal on one day and then regualr CHO up on another. your choice try out one for a month and see what happens.
Keep good records of it.
-chris
[/quote]
What if you’re focused on leaning AND training like a hero? ohhh what to do? G-FLUUUXX
[quote]allNatural wrote:
realpeanutbutter wrote:
If you are focused on gaining and training like a hero then yeah go all day for sure. But If you are leaning and just the leptin cycle/BMR boost/calorie wave then go for one 200 g+ meal on one day and then regualr CHO up on another. your choice try out one for a month and see what happens.
Keep good records of it.
-chris
What if you’re focused on leaning AND training like a hero? ohhh what to do? G-FLUUUXX
[/quote]
Of course you silly rabbit. Your levels and type of activity will determine your body comp. If you dig the flux go for the two whole day, CLEAN FOOD CHO ups. Eating brown rice all day and training like a pornstar will be a good CHO up. Or mix it up with brown or wild and white.
hi guys how are all doing i hope great as ever . being friday i did a re-feed today …now in the night i had a huge all carb and fat meal …whole wheat rolls , rye rolls , rice in butter vegetables and some indian sweets i dont know if i hit the 200gms mark …but i ate till i was able too eat . tommorow will be training in afternoon full body 3x8 session . anyway thanx chris for helping me and every 1 -raviraj
Mod Note: That’s what I get for trying to be helpful.
Mod Jump’n Jack.
veLOLceraptor! that’s hilarious. I no longer need to woory about speeling misteaks!!! j/k
I’m off to thailand for a month. I’ll see you cats later. Keep training and eating.
good luck shooting
-chris[/quote]
every 1 will miss u chris and speically ur help and insights u provide anyway have a great time there and do have a lot of shopping there and ofcourse the hot massages mind blowing stuff
Feeling so tired today. Think it’s more due to 3 days with little sleep. Felt so lethargic today at work. Unloading shipments and moving fridges didn’t help. haha. So grumpy right now.
Not sure if I should do a workout tonight or not… might do more harm than good. Maybe just some ‘whatever i can get motivated to do’ in the storage room that i call “gym.”
Check this luck. Carbup usually starts on saturday. Tonight, Uncle’s invited me over for his birthday dinner: chicken fajita pizza and maple walnut cake. Goddamn. Maybe i’ll just show up with a doggy bag.
There’s also a chunk of moose in the fridge upstairs… taste-nation.
[quote]allNatural wrote:
I was thinking on each of my thurs/sun carb loads, I would be carbing ALL day, so its like the AD with 2 days a week, just spread out. But I should have one day where its just one carb meal? ex, all day thurs, one meal sun.?[/quote]
allNatural,
My opinion mate, using two CHO loading days so close together kind of defeats the environment that Poliquin and Dr.D are trying to create.
If you are going to do the two CHO ups I would give your body at least 4 days between loads to ensure that you’re actively using fat as your primary fuel source. Like Chris mentioned, the CHO ups are for leptin and insulin secretion. Over doing it just makes it a cycled T-Dawg style diet.
In your case, I would start with CHO loads over one meal every 4 days (PWO ideally) and gradually up it based on how you feel the day of the following load (I.e. prior to your next load). The way that Poliquin determines the amount you take in is how lean you are. The leaner you are, the more CHOs you take in.
I really like Poliquin’s methodology however the one shame is that it doesn’t lay out as nicely as the AD in terms of days of the week.
[quote]andryan wrote:
This is directed to Chirs or Sasha, but anyone who wants to lend their ten cents is more than welcome and in fact it would be appreciated. If I were following Polliquins protocal of a 4:1 split, should the carb-up be a carb meal or more of a re-feed? I am somewhat of a numbers guy so if someone could explain how many carbs would be consumed in a re-feed it would be great. Thanks a bunch.
-Andrew[/quote]
Andrew,
I echo a lot of the sentiments that Chris passed on. We need to determine your current stats, where you want to be, training vs. body composition goals.
Toss out some more detail and maybe we can give you a framework to start with.
[quote]realpeanutbutter wrote:
allNatural wrote:
realpeanutbutter wrote:
If you are focused on gaining and training like a hero then yeah go all day for sure. But If you are leaning and just the leptin cycle/BMR boost/calorie wave then go for one 200 g+ meal on one day and then regualr CHO up on another. your choice try out one for a month and see what happens.
Keep good records of it.
-chris[/quote]
allNatural,
If these are your goals and you’re going to use G-Flux style eating then do he full day loads . . . BUT . . . give yourself a good four days between loads.
Just my opinion based on what I’ve read.
Cheers,
Sasha
[quote]
What if you’re focused on leaning AND training like a hero? ohhh what to do? G-FLUUUXX
Of course you silly rabbit. Your levels and type of activity will determine your body comp. If you dig the flux go for the two whole day, CLEAN FOOD CHO ups. Eating brown rice all day and training like a pornstar will be a good CHO up. Or mix it up with brown or wild and white.
[quote]suavij wrote:
Feeling so tired today. Think it’s more due to 3 days with little sleep. Felt so lethargic today at work. Unloading shipments and moving fridges didn’t help. haha. So grumpy right now.
Not sure if I should do a workout tonight or not… might do more harm than good. Maybe just some ‘whatever i can get motivated to do’ in the storage room that i call “gym.”
Check this luck. Carbup usually starts on saturday. Tonight, Uncle’s invited me over for his birthday dinner: chicken fajita pizza and maple walnut cake. Goddamn. Maybe i’ll just show up with a doggy bag.
There’s also a chunk of moose in the fridge upstairs… taste-nation.[/quote]
I’m not one of the experts on this thread, but I’m pretty sure it’s fine if you go ahead and eat it tonight. If you normally do a Sat-Sun carb-up, just make this one a Fri night-Sat carb-up, and make sure you pack it in on Sat. If you were planning on only carbing Sat, just start tonight and eat a little less tommorow.
Isn’t flexibility in social situations supposed to be one of the benefits of the AD?
[quote]allNatural wrote:
Sasha, you mean 4 days b/w like: Sun-carb day…Mon-thurs=4days…Fri-carb day and so forth?[/quote]
Exactly. If you’re going to do full-day loads then I think that it’s important to get those 4 days in between to derive the benefits from increased fat intake and utilisation (I.e. testosterone secretion, etc.)
If you were doing the one meal CHO ups I would look at going Sunday night/PWO carb up, Monday-Wednesday high fat/low CHO, Thursday high fat/low CHO until training then one meal high CHO. Your next load would then come on a Monday night.
Just my opinion but definitely tweak based on your results.
[quote]d4ve wrote:
suavij wrote:
Feeling so tired today. Think it’s more due to 3 days with little sleep. Felt so lethargic today at work. Unloading shipments and moving fridges didn’t help. haha. So grumpy right now.
Not sure if I should do a workout tonight or not… might do more harm than good. Maybe just some ‘whatever i can get motivated to do’ in the storage room that i call “gym.”
Check this luck. Carbup usually starts on saturday. Tonight, Uncle’s invited me over for his birthday dinner: chicken fajita pizza and maple walnut cake. Goddamn. Maybe i’ll just show up with a doggy bag.
There’s also a chunk of moose in the fridge upstairs… taste-nation.
I’m not one of the experts on this thread, but I’m pretty sure it’s fine if you go ahead and eat it tonight. If you normally do a Sat-Sun carb-up, just make this one a Fri night-Sat carb-up, and make sure you pack it in on Sat. If you were planning on only carbing Sat, just start tonight and eat a little less tommorow.
Isn’t flexibility in social situations supposed to be one of the benefits of the AD?
[/quote]
Yeah dude, I totally could’ve if I’d wanted to. I was just already feeling so tired from the week… if i ate carbs last night i would’ve probably fallen asleep on the drive home. haha. Besides, i got to CHOw down on some brocCHOli and CHOliflower + moose meat. Moose meat is insanely good, btw. Too lean in some ways… but you can fatten it up. :>
Now, the carbup has arrived… my parents went blueberry picking last week and picked like 100 cups of the bastards. It’s gonna be good times!
Hey guys, check this out. It’s from dave tate’s training log re: get shredded diet reload days. If you’re not familiar, the GSD is very similar to the AD cutting phase + tonnes of supps. For Mr. Tate it features one reload day/week.
The part that interested me the most in this was the part where he mentions using fuckloads of salt. This is something that I’d noticed too… it seems that if I don’t use plenty of salt on my weekend/carbup day, then by the time the second half of the regular week is arriving, i crave mad salt. And here I thought I was crazy!
The next diet tweak i need to make probably involves getting creatine back into the mix… and maybe some glutamine if i can afford it to see if it helps me with DOMS. First order of business will be replacing my protein powder, as I’ve got 1 or 2 servings left.
What type of powders do you guys use? I was thinking of going with more low carb MD chocolate, but also maybe going with some isopure 0 carb vanilla stuff, or the syntrax nectar stuff that’s all 0 carbs as well.
ok guys missed the training today yesterday i had my carb up meal …but in the night i had fever maybe because the climate is silly here . so decided to take 2 days off of training . though had fever till today afternoon i was on p+f and no carbs just i avoided eggs and any meat so i just went with whey , flaxseed meal , vegetables, peanuts, and vegetables
hope iam doing right any suggestions pls are welcomed takeing medicines and hopefully will hit thje gym on monday-raviraj
[quote]suavij wrote:
Hey guys, check this out. It’s from dave tate’s training log re: get shredded diet reload days. If you’re not familiar, the GSD is very similar to the AD cutting phase + tonnes of supps. For Mr. Tate it features one reload day/week.
The part that interested me the most in this was the part where he mentions using fuckloads of salt. This is something that I’d noticed too… it seems that if I don’t use plenty of salt on my weekend/carbup day, then by the time the second half of the regular week is arriving, i crave mad salt. And here I thought I was crazy!
The next diet tweak i need to make probably involves getting creatine back into the mix… and maybe some glutamine if i can afford it to see if it helps me with DOMS. First order of business will be replacing my protein powder, as I’ve got 1 or 2 servings left.
What type of powders do you guys use? I was thinking of going with more low carb Metabolic Drive chocolate, but also maybe going with some isopure 0 carb vanilla stuff, or the syntrax nectar stuff that’s all 0 carbs as well.
Thoughts on any of the above?[/quote]
yea, I use dymatize ISO 100 as it is the cheapest hydrolyzed isolate, and its 0 carbs. optimum whey is the cheapest protein mix and only has 3g/serving. Where do you find Tate’s other logs on Elite? I thought the GSD has a refeed only once every 2 weeks?
