The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[BabyOilBrah]

Interesting, thanks brah.

Added in some fruit this morning and had a blue berry muffin. Crushed all cravings

General rules for me would be:

Eat at maint
keep fats to 15% or less of total intake
protein at 1g/ln of BW
fill the rest with carbs (should be a lot)

[Juggernaut0]

Mike: For someone who claims to have a weak SOHP, those delts be poppin. lulz

You and your leanness make me jelly.

Noice.

[audieswu]

Good post with the 3DMJ Mike. I like those guys too.
Berto and Eric knows their shyt!

So as Hollywood

[12ccopeland]

That video is a good piece of info. I dropped daily cals 200 or so and am responding great to a diet where everything kind of varies in regards to macros due to dining hall availability. Hopefully it keeps up.

[The Solution]

Anyone have a good article or any good knowledge about refeeds? I know a lot but I need to know exactly what to do at this point. I need to do it today but mentally I dont think I have it in me to do the research, heads just not all there atm :/

Drop Protein and fat intake (say 20-25g of protein and 5-10g of fat) and add say 100g of carbs to start, see how you feel and adjust as needed. as the diet prolons you will need to increase carbs and refeed more often to prevent T3, Leptin and hormone levels from dropping which helps increase fat loss and retain muscle.

"Re-Feeding
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:
Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1 g/lb bodyweight.
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels."

[Exane]

Drop Protein and fat intake (say 20-25g of protein and 5-10g of fat) and add say 100g of carbs to start, see how you feel and adjust as needed. as the diet prolons you will need to increase carbs and refeed more often to prevent T3, Leptin and hormone levels from dropping which helps increase fat loss and retain muscle.

"Re-Feeding
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:
Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1 g/lb bodyweight.
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels."

All very solid info, thank you sir.

so give me an example of what you would do for a refeed day a couple weeks out of competition. Id say I am floating around 7% atm, maybe a bit under.... maybe

[audieswu]

All very solid info, thank you sir.

so give me an example of what you would do for a refeed day a couple weeks out of competition. Id say I am floating around 7% atm, maybe a bit under.... maybe

I'll PM you about this, I think you'll like it.

[The Solution]

All very solid info, thank you sir.

so give me an example of what you would do for a refeed day a couple weeks out of competition. Id say I am floating around 7% atm, maybe a bit under.... maybe

you cant.. nobody knows your diet day in and day out, nobody knows how you have adjusted it, your training, cardio etc all play a factor towards your refeed as well, also the amount of refeeds you should do, since you have not utilized them who knows how you will respond, this is why you have to take notes during you cut to make adjustments, so doing your first refeed will be an indiciation on what the scale/mirror/mood/energy/focus all do and then you adjust.

[Exane]

I'll PM you about this, I think you'll like it.

Thanks brah! Going to dig into it at lunch, much appreciated

you cant.. nobody knows your diet day in and day out, nobody knows how you have adjusted it, your training, cardio etc all play a factor towards your refeed as well, also the amount of refeeds you should do, since you have not utilized them who knows how you will respond, this is why you have to take notes during you cut to make adjustments, so doing your first refeed will be an indiciation on what the scale/mirror/mood/energy/focus all do and then you adjust.

Totally understand this!

I am mostly looking for a blue print that I could mold to myself, and as many examples as possible of what others do so I know ways to experiment, what to try, what not to try. I actually have been doing refeeds but I have no clue if they are correct or if I need to make changes to the way I do them as I make changes to my diet.

So far its been going well, I am dropping fat and water weight, size is maintaining and strength is holding up well considering. I've been re-feeding at 2 times a week (usually a little on Saturday and a little on Wednesday). The meals aren't bad but they aren't super good as far as micronutrients, things like taco bell/mexican resturants/chick fil a. I don't go too crazy but still, not the best. Obviously as I get closer, it gets tougher and I don't expect to get away with re-feeding on that ****, so I have been stair stepping this stuff. Now I am in my final stages and I want to do my re-feeds on "cleaner" foods.

[The Solution]

^^^ That is more of a cheat meal not a refeed. Refeeds are caluclated and tracked a cheat meal of going to taco bell and winging whatever is totally different man.

Seeing your macros at 220, 75, 80 (P/C/F)

I would do this

200 Protein
350g Carbs
65g Fat

And do that...

See how that suits you, and what the mirror/scale does once a week.

[BabyOilBrah]

3's Wave / Accumulation Phase / Squat


Squat

no belt
45x10
135x5
225x5
275x3
315x1
340x3
340x3
340x3
340x3
340x3
340x3
340x3

might have done 8 sets, I lost count and did one extra just in case. Easy tho, pretty low rest, 1-2min.

Calf Press

200x20
200x20
200x20
200x20

Lying Leg Curls

150x10
150x10
150x10
150x10

Lunges

135x12
135x12
135x12
135x12

Cable Crunches

80x10
80x10
80x10
80x10

[jshaw5]

Nice easy squats Mike. I hate when I lose track of my sets. When I was doing Smolov Jr bench, I had to bring a pen to mark it down, or else I'd get half way through and be like fukc was that the 4th or 5th set lol.

[12ccopeland]

Can't wait to say 340x3x8 is easy Good shiit mike

[The Solution]

Diggin the new way bob?

[TheMatzah]

BOB's only squatting 340 lbs?


weak sauce








Sick #'s, but honestly I'm not surprised with anything from the Cake Mafia Trifecta.

[Bonkies]

^ lol Cake Mafia Trifecta.

Doin work BoB!

[-Gin-]

It will soon be mine turn for 8 sets of 340x3 on squats :}

[ch3v3ll3]

Thanks brah indeed!

Quoted for Sexycani?

[Anthonyxavcx]

Sthickening

[scott_donald]

Looking good BOB with the squats.... its a nightmare remembering over 5 sets!!!

[Exane]

^^^ That is more of a cheat meal not a refeed. Refeeds are caluclated and tracked a cheat meal of going to taco bell and winging whatever is totally different man.

Seeing your macros at 220, 75, 80 (P/C/F)

I would do this

200 Protein
350g Carbs
65g Fat

And do that...

See how that suits you, and what the mirror/scale does once a week.

Hit right around those Macros and I think it went well.

From this morning

3's Wave / Accumulation Phase / Squat


Squat

no belt
45x10
135x5
225x5
275x3
315x1
340x3
340x3
340x3
340x3
340x3
340x3
340x3

might have done 8 sets, I lost count and did one extra just in case. Easy tho, pretty low rest, 1-2min.

Mirin squats brah, good work. Lol at that last part to!

[12ccopeland]

Mirin' lat vein Exane

[BabyOilBrah]

Nice easy squats Mike. I hate when I lose track of my sets. When I was doing Smolov Jr bench, I had to bring a pen to mark it down, or else I'd get half way through and be like fukc was that the 4th or 5th set lol.

haha i sually keep track on the laptop as i have it down there, but I just didn't. I think I only did 7 but it possibly could have been 8. I also did 5 reps on the last set which I forgot to change lol.

Can't wait to say 340x3x8 is easy Good shiit mike

Keep hustlin Cam

Diggin the new way bob?

Yessir! Stuff is delicious just like the molten chocolate.

BOB's only squatting 340 lbs?


weak sauce


Sick #'s, but honestly I'm not surprised with anything from the Cake Mafia Trifecta.

yeah 340 is....well....cake haha.

^ lol Cake Mafia Trifecta.

Doin work BoB!

Sheeeeeeeeeeeeeiiiittt

It will soon be mine turn for 8 sets of 340x3 on squats :}

Soon Gin....soon.

Quoted for Sexycani?

lol

Sthickening

potato

Looking good BOB with the squats.... its a nightmare remembering over 5 sets!!!

Thanks brotha, yeah I totally lost track haha, I got em done though.

Hit right around those Macros and I think it went well.

From this morning

[IMG]http://i188.photobucket.com/albums/z261/Exane22/IMG_20130228_055203_zps5bc6c7a8.jpg[IMG]



Mirin squats brah, good work. Lol at that last part to!

Holy aesthetics!

[The Solution]

Glad you really enjoyed the whey man... Really appreciate your time and effort in the review keep your eyes out for future promo's you know i got you!

[Exane]

Wednesday 2/27: Legs/Abs/Back

BB Squats
135x16
135x16
225x14
275x10
315x5
315x5
225x5*
135x8*
135x8**

*Drop set
**5 second break

Laying Leg Curls
90x12
90x12
110x8
110x8

Chins
BWx20
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

Seated Leg Extensions
130x14
130x14
130x14
130x14

DB Side Bends
70x10
70x10
80x10
80x10

Decline Crunches
BWx20
BWx20
BWx20
BWx20
BWx20


Felt like ****, weak as ****. One of the worst workouts Ive had in a really long time. Left pissed as hell..... but probably the best I have ever looked :/

[BabyOilBrah]

Still decent work Sean ^^^

You felt weak and sh*tty on a refeed day?

Glad you really enjoyed the whey man... Really appreciate your time and effort in the review keep your eyes out for future promo's you know i got you!

It's really good stuff, no problem. I don't venture into the supps section much other than when doing a promo log or review, but I'll have to keep my eyes peeled for a c4 log or something, I always use c4. Like I said I'll continue posting my workouts, diet, and some additional feedback in that log I started for as long as I have the tub.

[Exane]

Still decent work Sean ^^^

You felt weak and sh*tty on a refeed day?

Yeah, usually how it is for me. Crashed off the blood sugar spike, that is why I always saved my big days for the days after my re-feeds :/

[Juggernaut0]

Exane: That was a "bad" workout? Whatever. lol I'll take that workout. Thanks.

Nice job! Eat more and feel better!

[BabyOilBrah]

Yeah, usually how it is for me. Crashed off the blood sugar spike, that is why I always saved my big days for the days after my re-feeds :/

That's exactly what I was thinking and was hoping you confirm it. This is why I always like my refeeds on the weekend, and to workout fasted, then inhale copius amounts of carbs postWO.

[Juggernaut0]

That's exactly what I was thinking and was hoping you confirm it. This is why I always like my refeeds on the weekend, and to workout fasted, then inhale copius amounts of carbs postWO.

lol Is copius the word of the day brah? Haha

Seriously though, what exactly do you eat on your refeed days? Your maintenance is what, 3k? Does it double on refeed days?