Hey all, I had a question. I don’t really think it was addressed in the book but… since the refeed is recommended to be in the evening, do you see anything wrong with using the one free meal a week before training? So I’d have some carbs, train, wait till evening then refeed.
[quote]chimera182 wrote:
RFL protein pancakes:
What I did was
2 scoops casein protein
1 cup egg whites
2 tbs xylitol (or splenda)
2 pinches of salt
cinammon to taste
Cook like a pancake
Not as good as my normal recipe but it’s still tasty.
EDIT: This is using vanilla protein.[/quote]
Ok, I just tried the pancakes this evening. I guess I’m going to be stuck to the pancake griddle and stove from now on!
Eaten while warm with some Splenda spinkled on them! Mmm, never thought low-carb could be so good! I did overdo the cinnamon but still lovely (choc casein used).
I used:
7 egg whites
3 scoops casein
3 tsp Splenda
1/2 tsp cinnamon
Reckon that yields around 70-80g PRO and trace fats/carbs.
Any more low-carb cake-style recipies like these are sure welcome!
[quote]JamesBrawn007 wrote:
[quote]chimera182 wrote:
RFL protein pancakes:
What I did was
2 scoops casein protein
1 cup egg whites
2 tbs xylitol (or splenda)
2 pinches of salt
cinammon to taste
Cook like a pancake
Not as good as my normal recipe but it’s still tasty.
EDIT: This is using vanilla protein.[/quote]
Ok, I just tried the pancakes this evening. I guess I’m going to be stuck to the pancake griddle and stove from now on!
Eaten while warm with some Splenda spinkled on them! Mmm, never thought low-carb could be so good! I did overdo the cinnamon but still lovely (choc casein used).
I used:
7 egg whites
3 scoops casein
3 tsp Splenda
1/2 tsp cinnamon
Reckon that yields around 70-80g PRO and trace fats/carbs.
Any more low-carb cake-style recipies like these are sure welcome![/quote]
Glad you enjoyed it! I’d love to hear recipes from other folks.
[quote]chimera182 wrote:
Hey all, I had a question. I don’t really think it was addressed in the book but… since the refeed is recommended to be in the evening, do you see anything wrong with using the one free meal a week before training? So I’d have some carbs, train, wait till evening then refeed.[/quote]
Are you suggesting a cheat-meal and then the re-feed in the same day?
[quote]ADvanced TS wrote:
[quote]chimera182 wrote:
Hey all, I had a question. I don’t really think it was addressed in the book but… since the refeed is recommended to be in the evening, do you see anything wrong with using the one free meal a week before training? So I’d have some carbs, train, wait till evening then refeed.[/quote]
Are you suggesting a cheat-meal and then the re-feed in the same day?[/quote]
Yup, is that fine?
to make my bump useful, I present low carb cheesecake
250g cottage cheese
2 eggs
2 lemons, juiced
1/2 tsp baking powder
zest
3/4 cup splenda
blend cottage cheese and eggs, add everything together
Fill baking pan with water, put mixture in ramekins in the water bake for 35 to 40 minutes.
[quote]chimera182 wrote:
[quote]ADvanced TS wrote:
[quote]chimera182 wrote:
Hey all, I had a question. I don’t really think it was addressed in the book but… since the refeed is recommended to be in the evening, do you see anything wrong with using the one free meal a week before training? So I’d have some carbs, train, wait till evening then refeed.[/quote]
Are you suggesting a cheat-meal and then the re-feed in the same day?[/quote]
Yup, is that fine?
[/quote]
It most likely won’t slow your progress, I usually just spread mine out.
[quote]ADvanced TS wrote:
[quote]chimera182 wrote:
[quote]ADvanced TS wrote:
[quote]chimera182 wrote:
Hey all, I had a question. I don’t really think it was addressed in the book but… since the refeed is recommended to be in the evening, do you see anything wrong with using the one free meal a week before training? So I’d have some carbs, train, wait till evening then refeed.[/quote]
Are you suggesting a cheat-meal and then the re-feed in the same day?[/quote]
Yup, is that fine?
[/quote]
It most likely won’t slow your progress, I usually just spread mine out.
[/quote]
Thanks, it’s just I haven’t had a cheat meal this week so I figured it could be put to good use.
Down to 218 today, and I hit a 10 pound PR on my deadlift (475). Plus refeed in a few hours so I’m happy.
[quote]chimera182 wrote:
Down to 218 today, and I hit a 10 pound PR on my deadlift (475). Plus refeed in a few hours so I’m happy.[/quote]
- congrats on the weight loss
- congrats on the DL
- I’m jealous of your refeed
I almost had a cheat meal today (even though I’m only 6 days in). I was going to have 18 asian zing, 18 terryaki, 18 honey bbq wings from buffalo wild wings and a 12 pack of budweiser. Sadly (or not so sadly) I didn’t do it. I just thought about it for the last 4 hours. I’m one of those people that is an emotional eater or trainer. If things just all go wrong I either want to get to the gym and beat the hell out of myself or go get wings and beer (really only junk food I’ve ever cared for). Sadly the gym was already closed tonight, so it meant just thinking about the wings and beer. And now typing about said wings and beer.
[quote]LiquidMercury wrote:
[quote]chimera182 wrote:
Down to 218 today, and I hit a 10 pound PR on my deadlift (475). Plus refeed in a few hours so I’m happy.[/quote]
- congrats on the weight loss
- congrats on the DL
- I’m jealous of your refeed
I almost had a cheat meal today (even though I’m only 6 days in). I was going to have 18 asian zing, 18 terryaki, 18 honey bbq wings from buffalo wild wings and a 12 pack of budweiser. Sadly (or not so sadly) I didn’t do it. I just thought about it for the last 4 hours. I’m one of those people that is an emotional eater or trainer. If things just all go wrong I either want to get to the gym and beat the hell out of myself or go get wings and beer (really only junk food I’ve ever cared for). Sadly the gym was already closed tonight, so it meant just thinking about the wings and beer. And now typing about said wings and beer.[/quote]
Thanks!
That sounds like an epic cheat meal, but at least now your refeed can be epicer.
stop thinking about wings and beer!!! lol
Chim- congrats on your hard work…how much longer you got on this crazy diet?
[quote]mom-in-MD wrote:
stop thinking about wings and beer!!! lol
Chim- congrats on your hard work…how much longer you got on this crazy diet?[/quote]
I dunno, the plan was/is to go the full six weeks (so 4 more weeks) and see where I end up. I want to get lean enough that I can keep gaining without looking like crap with my shirt off.
[quote]mom-in-MD wrote:
stop thinking about wings and beer!!! lol
Chim- congrats on your hard work…how much longer you got on this crazy diet?[/quote]
Oh I forgot, thanks!
oh I am definitely going to get me some wings and beers tomorrow after my gym trip! Thanks for the inspiration LiquidMercury!
hahaha Keep it up man. Only a few more days
Damn Chim dropping body weight and still hitting PR’s? And on a big lift like DL? Hell yeah man.
I folded. 15 wings, 2 beers. A far cry short of what I would of done had I gone full blown but still irritated with myself. I went 12 weeks once zero carb, yet I have quite a time just being hungry all the time. I’ve always relied on cardio to cut more then dropping calories. Either way, back on in the morning and going for a nice long row to take care of this meal.
[quote]gregron wrote:
Damn Chim dropping body weight and still hitting PR’s? And on a big lift like DL? Hell yeah man.
[/quote]
Thanks greg, knock on wood, my lifts aren’t too great anyway so they have room to go up. Though I guess my DL is decent now.
[quote]LiquidMercury wrote:
I folded. 15 wings, 2 beers. A far cry short of what I would of done had I gone full blown but still irritated with myself. I went 12 weeks once zero carb, yet I have quite a time just being hungry all the time. I’ve always relied on cardio to cut more then dropping calories. Either way, back on in the morning and going for a nice long row to take care of this meal.[/quote]
Hey refeeds/cheats are part of the diet, no worries.
[quote]chimera182 wrote:
[quote]gregron wrote:
Damn Chim dropping body weight and still hitting PR’s? And on a big lift like DL? Hell yeah man.
[/quote]
Thanks greg, knock on wood, my lifts aren’t too great anyway so they have room to go up. Though I guess my DL is decent now.[/quote]
475 is good dude. Double bodyweight on squat DL are definitely good marks (in my book anyway.) I know there are people on this site might not necessarily agree with that but I think 1.5x bench, 2+x squat and DL are “good” marks.
keep it up