OoFaP's Commitment to Stay Really, Really, Ridiculously Shredded

[OoFaP]

Its interesting you bring this up because its something I've encountered with many of my clients believe it or not.

At a certain point, not only are you glycogen storages more or less at peak levels, but them comes into the issue of decreased insulin sensitivity as well as your body beginning to desensitize to carbohydrates in general. What I've found is the exact thing you outlined. Implementing high fat days. One thing you didn't mentioned which I found to be beneficial was high protein days as well. In general keeping the ratio in favor of higher fat/carb days is going to be more beneficial with a moderate protein intake. Throwing in a high protein day when needed has been very beneficial in decreasing the overall bloat you may get and the soft look that can happen from too frequent of a high of a fat intake (depending on the person).

Have you also tried incorporating any GDAs on higher carb days?

I'm glad I'm not the only one noticing this. That's a good point you make about the decreased insulin sensitivity. I didn't think about that aspect of it. I completely understand and expect for glycogen stores to fill and eventually lead to spillover. It happened to me the last 2 times I reverse dieted. The strange part for me this time was how long it took. Usually I would get a bit leaner for maybe 1 month before I start getting smoother. This time I improved for 7 months and even won my pro card 5 months into it. Even now my glutes are still striated. I just don't want to give my body a bunch of unnecessary carbs everyday if it will just lead to fat gain.

On my high fat days, I do bump up protein as well an extra 50 grams. I haven't used any GDAs this time. I have in the past and can never really tell if they work or it's in my head. I try to use as few supplements as possible. I figure your glycogen stores have the same capacity regardless. If they are full, the GDA doesn't magically force more carbs into the muscle.

[NaturalPursuit]

I'm glad I'm not the only one noticing this. That's a good point you make about the decreased insulin sensitivity. I didn't think about that aspect of it. I completely understand and expect for glycogen stores to fill and eventually lead to spillover. It happened to me the last 2 times I reverse dieted. The strange part for me this time was how long it took. Usually I would get a bit leaner for maybe 1 month before I start getting smoother. This time I improved for 7 months and even won my pro card 5 months into it. Even now my glutes are still striated. I just don't want to give my body a bunch of unnecessary carbs everyday if it will just lead to fat gain.

On my high fat days, I do bump up protein as well an extra 50 grams. I haven't used any GDAs this time. I have in the past and can never really tell if they work or it's in my head. I try to use as few supplements as possible. I figure your glycogen stores have the same capacity regardless. If they are full, the GDA doesn't magically force more carbs into the muscle.

How aggressively are you increasing during this reverse?

Try and think of GDAs more as a means to an end. If you are incredibly lean and nutrition partitioning is high, its fairly worthless IMHO (with the exception possibly being metformin.)

Glad to see your figuring your body out man! How far above stage weight are you with still striated glutes?

[OoFaP]

How aggressively are you increasing during this reverse?

Try and think of GDAs more as a means to an end. If you are incredibly lean and nutrition partitioning is high, its fairly worthless IMHO (with the exception possibly being metformin.)

Glad to see your figuring your body out man! How far above stage weight are you with still striated glutes?

I increased about 10 carbs and 1 fat every week after the very first week where I did 20 carbs and 2 fat. Some weeks I did 5 carbs and 3 fat.

I'm not really above stage weight at all. I finished my cut at around 163. I went up to 166 during my revers but got significantly leaner at 166 than I was at 163. I competed at 166 in the middle of my reverse and I'm currently around 166-167. Recently, I'll shoot up to 168-169 if I have my normal macros about 4-5 days in a row so I'm doing the high protein/fat days to keep it in check and haven't really gained anything. I believe if I didn't start the fat/protein days my weight would be in the low 170's now.

[NaturalPursuit]

I increased about 10 carbs and 1 fat every week after the very first week where I did 20 carbs and 2 fat. Some weeks I did 5 carbs and 3 fat.

I'm not really above stage weight at all. I finished my cut at around 163. I went up to 166 during my revers but got significantly leaner at 166 than I was at 163. I competed at 166 in the middle of my reverse and I'm currently around 166-167. Recently, I'll shoot up to 168-169 if I have my normal macros about 4-5 days in a row so I'm doing the high protein/fat days to keep it in check and haven't really gained anything. I believe if I didn't start the fat/protein days my weight would be in the low 170's now.

Very cool! And are you able to add quality tissue at this bf? Hows the overall hormones functioning? Do you get any bloodwork done?

[OoFaP]

Very cool! And are you able to add quality tissue at this bf? Hows the overall hormones functioning? Do you get any bloodwork done?

I did add muscle but I attribute 75% of it to regained muscle that was lost during 2013 and 2014 when training was far from optimal. Right now I'm not trying to add muscle. I'm focusing on strength while keeping my weight where it is. Strength has gone up a lot but plateaued recently. I know if I wanted to get as strong as possible and add muscle, I would need to add some more fat but with my goal of staying shredded year round and getting stronger, this is the best I can do to accomplish both since they obviously don't complement each other well.

As far as blood work, I got it done during my diet but not since. Everything was fine in March or April. I probably should get it done again now. If judging based on how I feel, my testosterone is higher than when I was cutting and much higher than anyone who is as lean as I am or contest dieting but it's not the same as if I was 12-15% body fat. I have done about 3 high fat days now and they do seem to help with hormones as well.

[JerG]

What happened in 2013/2014 to make training sub-optimal? Do you limit or watch your sodium intake?

[OoFaP]

What happened in 2013/2014 to make training sub-optimal? Do you limit or watch your sodium intake?

I was on a 4 day split and not doing any of the main compound lifts. It was on purpose as I was just trying to maintain and enjoy the gym. But between hitting each body part too infrequently, not making strength gains, and doing way too much cardio, I wound up losing some muscle.

I do watch my sodium but don't exactly try to limit it. I get around 3800-4000 mg per day and prefer not to go above that. I also keep potassium at a decent level as well since I know my sodium is kind of high.

[OoFaP]

Hey everyone,

Just wanted to let you know my girlfriend and I started a YouTube channel. 2 videos are up so far. Expect better, more informative, and entertaining stuff in the future. Feel free to subscribe and share.

https://www.youtube.com/channel/UCVi...YpJlIa2c2b2W3Q

First video

Second video

[NaturalPursuit]

Just subbed! Love following other people from the forums!

[IK9]

Nice videos!

[OoFaP]

I made a short video showing my fat loss progress during this diet if you guys want to check it out. Also, do me a favor and subscribe to my channel!

[jaredmus]

transformation was sick, things really started to come together in may. Your in a really good place right now sure your macros are way up from when you competed keep on grinding man putting in work

[OoFaP]

transformation was sick, things really started to come together in may. Your in a really good place right now sure your macros are way up from when you competed keep on grinding man putting in work

Thanks. Ironically, my cut was supposed to end in May but it only got better from there.