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Carb Refeed
Hey guys Im following Layne's cutting diet, and I just started yesterday. My question is about the carb refeed day. How should I distribute my carbs throught this day? Also I will be refeeding on chest/arms hyertrophy...is this a good day to carb up? For the first month I will only refeed every two weeks because my bf% is around 17...good idea?
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[QUOTE=matthewjb;254268161]Hey guys Im following Layne's cutting diet, and I just started yesterday. My question is about the carb refeed day. How should I distribute my carbs throught this day? Also I will be refeeding on chest/arms hyertrophy...is this a good day to carb up? For the first month I will only refeed every two weeks because my bf% is around 17...good idea?[/QUOTE]
For carb loading, I eat my carbs from 0130 to 0130 the next day drinking about 1 liter of water with each plate.
I prefer to carb load one day before leg day. Leg day is my most demanding day for energy.
I refeed every 7 days. Personally, I wouldn't want to go any longer. You'll have to feel that out. You'll know when its time to carb load. You will look flat, little to no vascularity, irritable, and all you will be able to think about is sugary foods.
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I refeed on my upper body days, since my upper body is my weak point.
Personally, I like to eat large portions of my carbs earlier in the day, to ensure that I'm filling my muscles out best I can. I usually have much more effective workouts on refeed days in which I time this way. I might have 100g for breakfast, 75g preworkout, another 75g post, and distribute the rest throughout the day.
I think it varies how frequent one refeeds... Some once a week works better than twice... but I agree with Joe Go in that twice a month seems too far apart. He also hit the nail on when you know you need to refeed (all the crappy feelings).
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When I first started cutting, I was at about 23% BF and way out of shape. I weighed 220 lbs. I didnt refeed until I hit 189 lbs. My fatloss stalled and when I incorporated the refeeds, it picked up again. I refed once per week at that point until I was into single digits BF. Then, I started refeeding twice per week for the last 4-5 weeks of contest prep. I did a "mini" refeed on back/biceps day at about 150-200g of carbs....then I refed on legs day starting when I woke up and spreading carbs evenly throughout the day, but particularly heavy pre and post W.O. I went as heavy as 600g of carbs on these days and I was testing my ability to carb up for show time.
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ok, cool. So it definitely sounds like you guys think I should refeed once per week. However, right now my macros are like this:
305 p
260 c (including veggies)
68 f
roughly 3000 calories
so now my question is how many carbs should i consume on these days of refeeding, and is eating too many carbs at one sitting a bad idea? If not I will probably plan to eat the bulk of my carbs for breakfast, 1.5-2 hrs b4 wo, and pwo. Let me know guys, and thanks for all of yalls great info!!
**when i refeed should I bump up calories to my maintenance level (3600) or should I stay in a clorie deficit how I am now at 3000??
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I would hold off on the refeeds until you are pretty cut up probably (20lbs lighter than you are now). If you are still losing weight at those macros listed a refeed could be
240p
350c
55f
I tend to eat almost all carbs around my workouts (breakfast,pre,post) so I have taper my carbs at my later meals. I like this because I get the most energy for my workouts , and Ill eat most of my veggies late so I am not hungry.
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If you're eating 260g of carbs a day you don't need a refeed.
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See thats what I was thinking Iron B. So maybe throw in a refeed day once my diet gets down to around 180 or so carbs? What do you think
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[QUOTE=matthewjb;254857091]See thats what I was thinking Iron B. So maybe throw in a refeed day once my diet gets down to around 180 or so carbs? What do you think[/QUOTE]
Well remember Matthew--you're a big dude. Additionally, everyone's metabolism is different.
I say, experiment for a bit. Stick with your proposed plan,
[quote]305 p
260 c (including veggies)
68 f
roughly 3000 calories[/quote]
and see how you feel and how you progress without a refeed. Then you can add one if you feel you need. You can always adjust the macros too. I recently decreased my carbs by 10g because I wasn't seeing any fat loss, and now my fat loss is continuing. It'll be worth it to learn how your body works, IMO.
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You calling me fat Quest? haha..jk bro..Your'e right and I definitely agree. Im going to stick with this for about a week or so and weigh in and see if Im dropping weight. I appreciate all the help though
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[QUOTE=matthewjb;254877361]You calling me fat Quest? haha..jk bro..Your'e right and I definitely agree. Im going to stick with this for about a week or so and weigh in and see if Im dropping weight. I appreciate all the help though[/QUOTE]
No problem man. Make your diet work with your lifestyle, stick with it, and be patient--it will definitely be worth it I promise you!
Good luck
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What kind of carbs do you guys like to refeed on? :)
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[QUOTE=Andre Bueno;254904261]What kind of carbs do you guys like to refeed on? :)[/QUOTE]
yesterday my refeed carbs consisted of:
2 servings oatmeal
4 servings chicken dumplings
3 servings mushroom alfredo
half a white potato
a frozen low-fat pizza
surprisingly all pretty low fat stuff; i didn't really break 50g of fat
what about you?
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This will be mine:
3 measured cups of rice
1 butternut squash
raisins mixed in the rice to give it flavor
[IMG]http://i42.photobucket.com/albums/e327/goebbelj/IMG_1900.jpg[/IMG]
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I posted this in Joe go's thread as well,..I hope the refeed plan works for you. I tried it for a while, did lose some weight but began to feel super lethargic. I now stick to a consistant diet dropping 1-2lbs/week and ebergy levels strength and power went through the roof all the way through Peak Week!! Think Lean, conditioned, shredded!! Dial in brother!!:)
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Yea I think I will stick with the consistent diet for a while, and reasses it every week or 2..at 1-2 lbs per week. My goal is 225 around 10% bf....gotta LONG way to go brother!
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how much are you losing a week now?
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Not sure I just started..Today is my 3rd day, and that pic was taken 2 days ago. So thats why I've been asking a lot of questions bc I dont want to mess anything up! haha
...but yea I will weigh in on monday morning. Hopefully it will say 244-245 (1-2 lbs less than previous wk)
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[QUOTE=matthewjb;254593201]
305 p
260 c (including veggies)
68 f
roughly 3000 calories
[/QUOTE]
This is similar to what I went with for my whole prep,..my macros never varied and it too me all the way down to 167lbs. competition weight. this along with only 2 HIT sessions, 16 minutes a piece is all I did.
I was at 310 protien
175 carbs
40 fat.
I lost 1-2lbs./week.
I would up your protien to aprox. 325, carbs to 240 and reduce your fat to around 50g.
When are you looking to compete??
I'm not trying to take away from what anyone else is recommending, I'm just stating what worked wonders for me.
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oh, and cut your milk out,..if you have milk,..replace with water for your pro. drinks. and 2-21/2 gallons of water/day.
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Yeah I hear ya on the milk..no milk here. 100% water...Im looking to compete in june, so I have a good bit of time..I want to make sure I do it right though...
As far as the advice for my diet...You sound and look like you know what you are talking about..so I think I will consider that for week 2 when I see what I have lost
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Do you recc. taking creatine on a cut? I stopped taking it for my cut..what do you think
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[QUOTE=matthewjb;254966431]Do you recc. taking creatine on a cut? I stopped taking it for my cut..what do you think[/QUOTE]
I took creatine until I was three days out. I took it at 4 doses a day,..! Keep taking it,..monohydrate.
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I wouldn't take more than 5-10g a day but creatine is probably more beneficial on a cut than on a bulk. On a cut you can use every ounce of strength and endurance that you can get!
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It's a muscle builder, kept my muscles full. Right now I am taking creatine three days on three days off,..same quantity. I start my strict diet January 1st.
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[QUOTE=stayfit2008;255067271]It's a muscle builder, kept my muscles full. Right now I am taking creatine three days on three days off,..same quantity. I start my strict diet January 1st.[/QUOTE]
Lol why 3 days on 3 days off?
I was under the impression that creatine took about 2-3 weeks to fully saturate at 5g/day. It's one of those supplements that you need to use over time to get benefits from. Unless you are using some kind of CEE blend with 75g of sugar in it lol.
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[QUOTE=Blazed;255073731]Lol why 3 days on 3 days off?
I was under the impression that creatine took about 2-3 weeks to fully saturate at 5g/day. It's one of those supplements that you need to use over time to get benefits from. Unless you are using some kind of CEE blend with 75g of sugar in it lol.[/QUOTE]
I like to sorta pulse it. My body reacts nicely with this method. I will be back on everyday come January tho for the last three months of my prep. the whole point is consistency. not three days on 4 days off or visa verse. I really believe in a fixed plan, this goes part in my weight training as well.
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Thats good to hear...shoot I will start it back today then. Ive been on it for about a month, but recently took a week and a half off because of this diet. Before I was taking it pre and post workout (5 grams each) Should take it the same way..or just post workout..
Another thing to note...my post workout shake is actually a "during" workout shake and then I eat a real meal (oatmeal and tuna) 30 min after that shake. So should I incorporate that creating during my workout with my shake?
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CREATINE TIMING DOESN'T MATTER. With that being said, just take 5g a day and that is all you need. Whenever, it really doesnt matter. Creatine doesn't magically work instantly. It takes days even weeks to absorb and saturate your muscles and unless you stop taking it for more then just a day, missing a day won't change anything. Its just something that has a small benefit over a longer period of time.
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I'm more of a red meat fan for creatine. Plus, getting something to eat helps control cravings. You guys that use creatine supplements be smart. I used to have pain when urinating periodically when I was on it. I figure I had small kidney stones that I was able to pass. I'm not trying to scare anyone away from creatine. Be smart about it and drink plenty of water. Buy well documented, and supported products.