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?
|
Thread: Carb Refeed
-
12-03-2008, 03:01 PM #1
- Join Date: Jan 2008
- Location: Wilmington, North Carolina, United States
- Age: 37
- Posts: 83
- Rep Power: 199
Carb Refeed
-
12-03-2008, 10:06 PM #2
- Join Date: Jun 2006
- Location: Prior Lake, Minnesota, United States
- Posts: 2,321
- Rep Power: 570
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.
-
12-04-2008, 12:35 AM #3
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).
-
12-04-2008, 05:10 AM #4
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.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
-
-
12-04-2008, 07:57 AM #5
- Join Date: Jan 2008
- Location: Wilmington, North Carolina, United States
- Age: 37
- Posts: 83
- Rep Power: 199
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??Last edited by matthewjb; 12-04-2008 at 08:14 AM.
-
12-04-2008, 08:13 AM #6
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.Last edited by DavidKH; 12-04-2008 at 08:16 AM.
-
12-04-2008, 01:19 PM #7
-
12-04-2008, 05:39 PM #8
-
-
12-04-2008, 05:44 PM #9
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,
305 p
260 c (including veggies)
68 f
roughly 3000 calories
-
12-04-2008, 06:20 PM #10
-
12-04-2008, 06:24 PM #11
-
12-04-2008, 07:11 PM #12
- Join Date: Sep 2008
- Location: Beverly Hills, California, United States
- Posts: 540
- Rep Power: 377
What kind of carbs do you guys like to refeed on?
Q&A THREAD: http://forum.bodybuilding.com/showthread.php?t=110436971
YOUTUBE : http://www.youtube.com/watch?v=WNlVxZAdKXo
"So I'm tearing this and everything else between Me and what I wanna do, to PIECES.
I'm tearing you and everything else between Me and you to memory.
I'm stronger now even after everything that you did, Still alive and kicking(...)"
-Nonpoint - Alive and Kicking
-
-
12-04-2008, 07:22 PM #13
-
12-04-2008, 07:56 PM #14
-
12-04-2008, 08:35 PM #15
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8496
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!!
-
12-04-2008, 08:48 PM #16
-
-
12-04-2008, 08:52 PM #17
-
12-04-2008, 08:59 PM #18
-
12-04-2008, 09:08 PM #19
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8496
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.
-
12-04-2008, 09:10 PM #20
-
-
12-04-2008, 09:20 PM #21
- Join Date: Jan 2008
- Location: Wilmington, North Carolina, United States
- Age: 37
- Posts: 83
- Rep Power: 199
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
-
12-04-2008, 09:24 PM #22
-
12-05-2008, 05:14 AM #23
-
12-05-2008, 05:57 AM #24
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
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!
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
-
-
12-05-2008, 06:07 AM #25
-
12-05-2008, 06:33 AM #26
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
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.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
-
12-05-2008, 06:40 AM #27
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8496
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.
-
12-05-2008, 07:52 AM #28
- Join Date: Jan 2008
- Location: Wilmington, North Carolina, United States
- Age: 37
- Posts: 83
- Rep Power: 199
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?
-
-
12-05-2008, 07:58 AM #29
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
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.
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
-
12-05-2008, 08:06 AM #30
- Join Date: Jun 2006
- Location: Prior Lake, Minnesota, United States
- Posts: 2,321
- Rep Power: 570
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.
Last edited by Joe Go; 12-05-2008 at 08:13 AM.
Bookmarks