When do you plan your refeed? Days off? Leg day? Weakest body part?

[BioPulse]

I tend to assimilate carbs very slowly. Takes a full week for me to get back down to baseline so I am finding that a carb up every 10 days or so if perfect.
I usually try to do arrange it so that the day I have my highest carbs is the day I work my arms, which I feel is my most lagging body part but since I aaimilate carbs sol slowly, I might start doing my arms the day after my highest carb day.. I still have to play with it.

How do you schedule your refeeds when dieting for a show?

ANT

[adamjohn32]

I try to re-feed around either a upper body weakpoint or strenuous leg day. But there should be some consideration regarding some other aspects (one you touched on which is how your body processes carbs, but I'm not sure if that's something to stress about) an important one IMO is when you train. If you train in the morning, I'd say refeed the day before the training session you are targeting. I train in the evening mostly so I usually re-feed on the day of the session in question.

Hope this helps.

[adamrochester]

doesnt matter really either weak point or the days that really tax you

[Char]

I re-feed the day before leg-day. My challenge is to gain and keep mass on my legs so if I re-feed the day before I feel stronger and I have much more energy to burn and I definitely feel the benefits of the x-tra cals/carbs I compete in figure and don't need/want to add more size to upper body and so on that part I work more on definition.

[fltallpaul]

I like to have my refeed on my Back day, which is also the day before my leg day. This way i have tons of energy for back and plenty of glycogen stored for legs the following day.

[Quaaaads]

I start my refeed at 6:00 the night before legs and continue it right through workout. With all the pre contest cardio I think it's important to keep your leg mass up. So hitting legs hard is important to me

[ryguy10493]

I plan them around events that I no there's gonna be good food. Like holidays such as the 4th of July. Or a night where there's a good party or somethin.

[Rsardinia]

Leg day because its the toughest. However my refeeds this time were every 4th or 5th day so I had to just suck it up and workout whatever was on that day and do the low days on my harder body parts when it worked out that way.

[jaketh3snake]

I try to re-feed around either a upper body weakpoint or strenuous leg day. But there should be some consideration regarding some other aspects (one you touched on which is how your body processes carbs, but I'm not sure if that's something to stress about) an important one IMO is when you train. If you train in the morning, I'd say refeed the day before the training session you are targeting. I train in the evening mostly so I usually re-feed on the day of the session in question.

Hope this helps.

How do you determine the rate in which your body assimilates carbs? Do you base it on your blood sugar levels?

[Frankdaddy]

I tend to assimilate carbs very slowly. Takes a full week for me to get back down to baseline so I am finding that a carb up every 10 days or so if perfect.
I usually try to do arrange it so that the day I have my highest carbs is the day I work my arms, which I feel is my most lagging body part but since I aaimilate carbs sol slowly, I might start doing my arms the day after my highest carb day.. I still have to play with it.

How do you schedule your refeeds when dieting for a show?

ANT

Ever consider you may be having too much caloric intake on those days, how do you structure your macros on that day? You could possibly do better by lowering it to something that you need, not what amount you possibly crave.

[jaketh3snake]

Ever consider you may be having too much caloric intake on those days, how do you structure your macros on that day? You could possibly do better by lowering it to something that you need, not what amount you possibly crave.

I agree but 1 day every week or two isnt going to hurt your diet. Look at ronnie coleman (i know its a bad example cuz hes juiced to max and like 300 lbs but still his 05 olympia diet could be used with suitable macros to a smaller person). He would have a refeed day once a week

[JanesLastResort]

changes a lot for me.

[BioPulse]

Ever consider you may be having too much caloric intake on those days, how do you structure your macros on that day? You could possibly do better by lowering it to something that you need, not what amount you possibly crave.

At first, yes I considered it, of course, but I am treating my refeed days just as they should be. Not cheats where i give in to cravings.

Stats
M
36
5'11"
191.2 lbs
13%


Macros during the week:
C: 250
P: 200
f: 50-60

Refeed
C: 450
P: 150
F: 30

[Sporto1633]

I tend to assimilate carbs very slowly. Takes a full week for me to get back down to baseline so I am finding that a carb up every 10 days or so if perfect.
I usually try to do arrange it so that the day I have my highest carbs is the day I work my arms, which I feel is my most lagging body part but since I aaimilate carbs sol slowly, I might start doing my arms the day after my highest carb day.. I still have to play with it.

How do you schedule your refeeds when dieting for a show?

ANT

For me personally, and most people I work with, I don't plan refeeds on any particular day. I work them in and adjust them as necessary on a routinely basis in order to maintain the right nutritional math deficit to keep my weight/fat loss going at the rate I want. I typcially don't allow them to fall on a non-training day, but other than that, whatever training day they happen to fall on is the day I refeed.

Sporto