[quote]BigJJ88 wrote:
[quote]Singhbuilder wrote:
But how can over-doing it cause a regression in my fat loss efforts? Yes metabolism may slow down but thats what the T3 is there for to spur it on.
I have been looking into Leptin also, a hormone involved with appetite and adipolysis. Apparently a high amount of this (in the absense of satiety) can halt fat loss, and to counter act its effects is to have a cheat meal.
I have less than 3 weeks, a cheat meal is not an option IMO.
SB[/quote]
You just answered your own question. If you have a cheat meal, which you don’t then go too crazy with and cause spill-over. You’ll ignite more fat-burning without putting any extra fat back on. The body literally can’t perform lipogenesis unless muscle and liver glycogen are replenished.
[/quote]
Got it, thanks.
I am going to have a refeed day today then, I cannot wait till Friday. I will keep junk to a minimum (nill if I can help it) and load up on good carbs. Im looking for the 500g mark of carbs, my protein will have to be fairly low today because my appetite will not allow an all out binge or large meals.
SB
Whats your workout split like (exercises, volume, weights etc.)?
[quote]MassiveGuns wrote:
Whats your workout split like (exercises, volume, weights etc.)?[/quote]
I have continued my usual regime but just dropped the weight I have been using. While on the record I actually hit a personal best on the bench of 290lbs for 5 reps on a major caloric deficit.
For large muscle groups its around 4 exercises with 3-4 sets and 8 reps each.
For smaller muscle groups its 3 exercies with 3 sets of 8 reps.
Rest periods I try to keep as short as possible but they vary.
I train everyday with weights in the evening around 9.30pm.
I do cardio empty stomach every morning on the punchbag, intervals 1min on 30sec rest (15 rounds).
Yesterday I added this same cardio after my weights in the evening too. So I am doing that twice a day now.
Today I had a carb refeed, my appetite only allowed me around 230g of carbs.
CARDIO
11am: 1 whole potato with plain yoghurt, protein shake with 20g carbs
1pm: Beans on wholewheat toast
3pm: Stuffed cheese pasta, 1 large apple
5pm: Stuffed cheese pasta
6pm: Protein cookie with 20g carbs
8pm: Chicken breast, 3 turkey rashers
TRAIN
10.30pm: Protein shake
As you can see my calories are VERY low, however I am still the same weight as I started but obviously leaner.
Sorry about the long post MG.
SB
looking mean as fuck in the new avatar mate, good going.
Although that face you’ve superimposed will haunt my nightmares
Have you ever looked at Lyle McDonalds Rapid Fat Loss?
[quote]VTBalla34 wrote:
Have you ever looked at Lyle McDonalds Rapid Fat Loss?[/quote]
a certain handsome Scotsman suggested that already
[quote]Singhbuilder wrote:
CARDIO
11am: 1 whole potato with plain yoghurt, protein shake with 20g carbs
1pm: Beans on wholewheat toast
3pm: Stuffed cheese pasta, 1 large apple
5pm: Stuffed cheese pasta
6pm: Protein cookie with 20g carbs
8pm: Chicken breast, 3 turkey rashers
TRAIN
10.30pm: Protein shake
[/quote]
Ok still not speaking for zraw here, but this approach is looking worse and worse…
Maximum fat loss is largely about minimizing insulin (which effectively turns fat-burning mode ‘OFF’ while its circulating) and eating every 1-2 hrs completely defeats this.
And along the same lines, you must be joking re: stuffed cheese pasta. (note: I don’t care that it fits your macros, not even a little)
edit - ok just re-read and realized you were outlining the refeed, apologies on that and let’s all disregard that last comment obviously. Further, I’m almost expecting to hear that you woke up leaner after this refeed.
[quote]rds63799 wrote:
looking mean as fuck in the new avatar mate, good going.
Although that face you’ve superimposed will haunt my nightmares[/quote]
Thanks. Haha sorry mate i realised after it was a little creepy.
SB
[quote]VTBalla34 wrote:
Have you ever looked at Lyle McDonalds Rapid Fat Loss?[/quote]
Yeah i’ve had a look at it, its near enough similar to what im doing but with higher fats and a longer time period.
SB
[quote]Singhbuilder wrote:
[quote]rds63799 wrote:
looking mean as fuck in the new avatar mate, good going.
Although that face you’ve superimposed will haunt my nightmares[/quote]
Thanks. Haha sorry mate i realised after it was a little creepy.
SB[/quote]
it’s fucking terrifying is what it is…
On topic: how’re you feeling after the refeed?
[quote]chillain wrote:
[quote]Singhbuilder wrote:
CARDIO
11am: 1 whole potato with plain yoghurt, protein shake with 20g carbs
1pm: Beans on wholewheat toast
3pm: Stuffed cheese pasta, 1 large apple
5pm: Stuffed cheese pasta
6pm: Protein cookie with 20g carbs
8pm: Chicken breast, 3 turkey rashers
TRAIN
10.30pm: Protein shake
[/quote]
Ok still not speaking for zraw here, but this approach is looking worse and worse…
Maximum fat loss is largely about minimizing insulin (which effectively turns fat-burning mode ‘OFF’ while its circulating) and eating every 1-2 hrs completely defeats this.
And along the same lines, you must be joking re: stuffed cheese pasta. (note: I don’t care that it fits your macros, not even a little)
edit - ok just re-read and realized you were outlining the refeed, apologies on that and let’s all disregard that last comment obviously. Further, I’m almost expecting to hear that you woke up leaner after this refeed.
[/quote]
Yep that was my re-feed, it was brown pasta stuffed with parmesan and spinach, not exactly junk.
I was trying to utilise insulin as much as i could to shuttle the carbs into muscle, I included the fruit in there too as its supposed to replenish liver glycogen faster then anything else.
However you have made me think now, on my no carb days how often should i eat? You talk about minimising insulin so are you suggesting to decrease meal frequency? I was under the impression metabolism is boosted every time you eat.
SB
[quote]rds63799 wrote:
[quote]Singhbuilder wrote:
[quote]rds63799 wrote:
looking mean as fuck in the new avatar mate, good going.
Although that face you’ve superimposed will haunt my nightmares[/quote]
Thanks. Haha sorry mate i realised after it was a little creepy.
SB[/quote]
it’s fucking terrifying is what it is…
On topic: how’re you feeling after the refeed?[/quote]
Haha!
Its amazing how quickly your muscles will balloon after a few carbs, I looked like a fucking monster yesterday. Looking slightly flatter today but much drier and too vascular for my liking.
I also seem to have moved slightly in weight, dropped half a kilo this morning since yesterday. Dropping weight after a re-feed? Weird.
SB
I don’t really like the vascular look either…
How often are you refeeding? I know you’re not technically doing Lyle Macdonald’s program, but it’s pretty much the same. He doesn’t recommend doing the PSMF for more than 11 days in a row if you’re already lean. He says you should do it for the 11 days, then spend 2 days eating normally (ie eat carbs, but no crazy binges), then another 11 days on, then 2 eating normally etc etc etc.
[quote]rds63799 wrote:
I don’t really like the vascular look either…
How often are you refeeding? I know you’re not technically doing Lyle Macdonald’s program, but it’s pretty much the same. He doesn’t recommend doing the PSMF for more than 11 days in a row if you’re already lean. He says you should do it for the 11 days, then spend 2 days eating normally (ie eat carbs, but no crazy binges), then another 11 days on, then 2 eating normally etc etc etc.[/quote]
As it stands im doing a refeed once a week. This may or may not be enough, im not sure. Ive got slightly less than 3 weeks now so the pressure to fuck up is mounting I just dont want to do something that will mess everything up.
SB
[quote]rds63799 wrote:
[quote]VTBalla34 wrote:
Have you ever looked at Lyle McDonalds Rapid Fat Loss?[/quote]
a certain handsome Scotsman suggested that already[/quote]
Aye…my memory is limited to only one page in a thread at a time!
[quote]VTBalla34 wrote:
[quote]rds63799 wrote:
[quote]VTBalla34 wrote:
Have you ever looked at Lyle McDonalds Rapid Fat Loss?[/quote]
a certain handsome Scotsman suggested that already[/quote]
Aye…my memory is limited to only one page in a thread at a time![/quote]
Must be all them seattle chicks you been macking bro 
SB
[quote]Singhbuilder wrote:
[quote]VTBalla34 wrote:
[quote]rds63799 wrote:
[quote]VTBalla34 wrote:
Have you ever looked at Lyle McDonalds Rapid Fat Loss?[/quote]
a certain handsome Scotsman suggested that already[/quote]
Aye…my memory is limited to only one page in a thread at a time![/quote]
Must be all them seattle chicks you been macking bro
SB[/quote]
It just so happens that I am in Seattle this week…
[quote]Singhbuilder wrote:
However you have made me think now, on my no carb days how often should i eat? You talk about minimising insulin so are you suggesting to decrease meal frequency?
I was under the impression metabolism is boosted every time you eat.[/quote]
Allow me to defer to Berkhan on this one. His explanation is much more thorough (and original) than anything I could post on my own.
edit - check his website for “Better Blood Glucose with Lower Meal Frequency” article
[quote]chillain wrote:
[quote]Singhbuilder wrote:
However you have made me think now, on my no carb days how often should i eat? You talk about minimising insulin so are you suggesting to decrease meal frequency?
I was under the impression metabolism is boosted every time you eat.[/quote]
Allow me to defer to Berkhan on this one. His explanation is much more thorough (and original) than anything I could post on my own.
edit - check his website for “Better Blood Glucose with Lower Meal Frequency” article
[/quote]
Damn, great read. I’ll have to look into this a little more.