Optimal time for a carbohydrate refeed?

[kreeafeend]

When consuming a lower carbohydrate diet along with a calorie deficit i like to "refeed" with a high carbohydrate day once a week, generally i always aimed for a friday or saturday just because, but now im starting to wonder about how long it takes these carbohydrates to fully reach the end of their metabolic pathway and be used optimally on a training day

my diet is generally like this

training day 75f,200c,250p

non training day 120f,100c,250p

train monday wednesday friday saturday

refeed day (fri or sat)

50f,500c,250p

my most intense training session are on fri or sat so i always figured to have my refeed on one of those days

but sometimes i miss out on that full muscle look with veins everywhere and high strength that bodybuilders strive for on a carb load and i just feel bloated groggy and have a "spillover" look (this may be psychsomatic)

any advice appreciated , i may be doing this all wrong

also just figured i might add i try and do cardio 20-30 mins daily

EDIT: TEE is about 3300

[kreeafeend]

bump

[AlwaysTryin]

bump

a 10 min bump? seriously?

[kreeafeend]

a 10 min bump? seriously?

i guess im used to boards with a little more traffic sorry

this is the best section on bb but the lack of responses is really a drawback

[AlwaysTryin]

i guess im used to boards with a little more traffic sorry

this is the best section on bb but the lack of responses is really a drawback

Generally people do their refeeds after a depletion (fullbody) workout on a Friday afternoon or Saturday.

The other theory is that you could do it like they do in carb cycling, do high carb (refeed in your case) on either leg or back day

[JCarruth130]

500 carbs in a day?! Id be worried about storing most......and this post kinda hits on what has been suggested before that nutrient timing in irrelevant.

[AlwaysTryin]

500 carbs in a day?! Id be worried about storing most......and this post kinda hits on what has been suggested before that nutrient timing in irrelevant.

??? I hope you don't mean as fat..

[kreeafeend]

500 carbs in a day?! Id be worried about storing most......and this post kinda hits on what has been suggested before that nutrient timing in irrelevant.

this really doesnt have anything to do with nutrient timing, its more about boosting leptin levels and refilling glycogen for optimal hormonal output and performance in exercises

[JCarruth130]

??? I hope you don't mean as fat..

Really no other way to store it if not as water weight. Simple or complex theres a glucose factore and we all know glucose is stored if its not needed.

[n0useforaname]

If hes eating at a defecit......

[JCarruth130]

If hes eating at a defecit......

Correct however carbs are still a third of ur macros and must be in check...no diff than if u were at a deficit and over shot ur fats....ur losing weight but adding fat (skinny fat).

[SimonThePieman]

after your biggest workout IMO

25% before and 75% after. Fall asleep on the sofa, pizza in hand DVD still playing

[AlwaysTryin]

Really no other way to store it if not as water weight. Simple or complex theres a glucose factore and we all know glucose is stored if its not needed.

???? Do you know that a carbup is to restore MUSCLE GLYCOGEN (and liver glycogen to an extent) due to depletion.....

why would it be stored as fat when in a deficit...

[kreeafeend]

Correct however carbs are still a third of ur macros and must be in check...no diff than if u were at a deficit and over shot ur fats....ur losing weight but adding fat (skinny fat).

..... u just went full retard

[JCarruth130]

..... u just went full retard

Alright eat 300g of fat at a deficit and see what happens...

[AlwaysTryin]

Alright eat 300g of fat at a deficit and see what happens...

/facepalm

assuming adequate protein and training they would lose fat

[kreeafeend]

Alright eat 300g of fat at a deficit and see what happens...

considering that would be 2700 calories which is about 600 calories below my tee of a day with high amounts of exercise, then 300g of fat would most likely be my only calorie source, i would die from malnutrition much faster than any noticeable effects on body composition happen

[poundfive2]

ignore the retards who know nothing about refeeds. having a 500-800 carb refeed day will not interfere with your results at all. storage in a day will be minimal and it will keep you feeling good throughout the week.

i generally like to do my refeeds during the day of my hardest workout of the week. but ill save most of my carbs for the night-post workout... it always feels good to me to stuff myself with delicious foods after a tough workout when i feel depleted. not only that, but that feeling will generally carry over to the next day as well and will fuel ur next workout as well.

just my opinion.

Alright eat 300g of fat at a deficit and see what happens...

lol fat doesnt make your fat. in fact, higher fat content increases oxidation and fuels fat loss on a deficit. please go.

[kreeafeend]

ignore the retards who know nothing about refeeds. having a 500-800 carb refeed day will not interfere with your results at all. storage in a day will be minimal and it will keep you feeling good throughout the week.

i generally like to do my refeeds during the day of my hardest workout of the week. but ill save most of my carbs for the night-post workout... it always feels good to me to stuff myself with delicious foods after a tough workout when i feel depleted. not only that, but that feeling will generally carry over to the next day as well and will fuel ur next workout as well.

just my opinion.

would u recommend maybe a smaller carb meal (150g>) pre training in order to get some fullness and a pump in the gym?

[SimonThePieman]

Alright eat 300g of fat at a deficit and see what happens...

Negged. Please stop. You clearly don't know what you are talking about.

[poundfive2]

would u recommend maybe a smaller carb meal (150g>) pre training in order to get some fullness and a pump in the gym?

yeah, thats kinda what i meant by saving most of my carbs until after my workout on refeed days, my preworkout meal will contain a good amount of carbs so i can really push it in the gym that day and get extra tired.

plus that extra push i give myself on a cut will burn even more calories at the gym as well, since ill be able to go 100% and maybe even encourage a small amount of growth.

[AlwaysTryin]

would u recommend maybe a smaller carb meal (150g>) pre training in order to get some fullness and a pump in the gym?

Generally fruit pre-workout is the way to go

You seem to be ignoring my earlier posts giving you advice so I'll stop

[kreeafeend]

yeah, thats kinda what i meant by saving most of my carbs until after my workout on refeed days, my preworkout meal will contain a good amount of carbs so i can really push it in the gym that day and get extra tired.

plus that extra push i give myself on a cut will burn even more calories at the gym as well, since ill be able to go 100% and maybe even encourage a small amount of growth.

this is generally what i was planning on doing , any tips for getting the optimal results for a workout (i love me my carb pumps) also repped

[poundfive2]

this is generally what i was planning on doing , any tips for getting the optimal results for a workout (i love me my carb pumps) also repped

its all about what works for your specifically.

but what works for me is to go heavy on the big compounds like (6,5,4,8,8).. then reach hypertrophy through failure with the other lifts.

so say i was doing chest id hit bench/db bench/incline(or whatever u feel ur weak point is) for 5 sets. then supplement my workout with a rep range of 12-15 to failure of everything else. also i like to "kill it" at the end with FST-7 cable flys to get that last killer pump before i leave the gym. (i train very high volume)

the general theory behind this is to break muscle down with the heavy lifts and then pump it hard with nutrient rich blood giving yourself optimum vascularity and pump with a lot of breakdown.

[n0useforaname]

Correct however carbs are still a third of ur macros and must be in check...no diff than if u were at a deficit and over shot ur fats....ur losing weight but adding fat (skinny fat).

Good luck with your goals