**NMisc Summer Transformation Chat Thread**

[necon76]

This totally confused me. If you have links to anything I'll be more than happy to read them. Anything from Alan or Lyle?

I don't have any links, but I'm sure someone will. (I've taken my info from Lyle's books).

Basically what I'm saying is at the start of your diet, refeed every 2 weeks. Then after a few weeks, refeed every 10 days. Another few weeks & you refeed every 7 days. Dependant on level of leanness though. (Should be fairly close to where you're at).

This may help, it's from Layne's Ultimate Cutting Diet article. http://www.simplyshredded.com/layne-...ting-diet.html The bf% listed are for males though, iirc females should add about 6 or 7% to those figures.

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.

[MiscDemeanor]

That actually helps a ton. Thanks! I knew someone mentioned this in another thread. I think it was you replying to someone else. Anyway, it definitely makes more sense when broken down by bf%

[psychodiver9]

I've never done a true refeed day. Doingitwrong

[MITCHAPAL00ZA]

I've never done a true refeed day. Doingitwrong

me neither...I got down to single digit bf% (my first cut) from about 20% on a constant deficit. this was before I knew about macros, but i never "cheated" or had a typical re-feed.

[SimonThePieman]

no one ever said not hitting your fat macros for a few days would be detrimental IIRC + I've always thought deficit at the end of the week is more important than daily deficit...its long term that it starts to become an issue

You'd be surprised how many people do say that, sadly (yourself not included).

Refeeds are going to be integral to my transformation. All you hoes will be copying my diet in12 weeks

[MITCHAPAL00ZA]

You'd be surprised how many people do say that, sadly (yourself not included).

Refeeds are going to be integral to my transformation. All you hoes will be copying my diet in12 weeks

lol people can be so stupid...thatd be like saying smoking 1 cig = cancer... I'm all for your philosophy on dieting, I can just never manage to stay low enough on a consistent basis to warrant the mega refeeds. For me a constant smaller deficit is easiest...now back to bulking though so no more worrying about that gladly

[necon76]

That actually helps a ton. Thanks! I knew someone mentioned this in another thread. I think it was you replying to someone else. Anyway, it definitely makes more sense when broken down by bf%

You can thank me with noodz in 12 weeks.

I've never done a true refeed day. Doingitwrong

Countless people probably do a straight deficit from start to finish. But refeeds help save my sanity. (What little I have).

And IME they help. Weight loss stalls, refeed, 3 or 4 days later I'll be lighter than ever. Also, I find that if you are having cravings, you'll be less inclined to break your diet if you know a refeed is only a few days away.

[peanut-butter]

I have decided I'm going to participate in the NMisc Summer Transformation. I want to take this very seriously and hopefully transform my physique into something I can be proud of. I have been cutting for a while now, but haven't seen the results I wanted. It's time to get srs.

I ask, that if I am not at least 10% bodyfat by the end of this transformation I would like to be negged into the the forever red.

Signed,

peanut-butter.

Quoting this. ****s gettin real.

[chichinnn]

lonow back to bulking though so no more worrying about that gladly

what are your macros lookin like for your bulk?

[PerpetualMotion]

In Flexible Dieting, this is how Lyle recommends refeeds:

16-25% or 25-34% - Every 10-14 days
15% and below or 24% and lower - Every 7 days

*Note: Left numbers are men and right numbers are women.

That's for full day refeeds. He has a 5 hour refeed option as well. The amount of carbs is 4-6g/lb of LBM for the full day.

[MITCHAPAL00ZA]

what are your macros lookin like for your bulk?

Im sort of "reverse dieting" at the moment. I was prob at like 2000-2100/day at the end of school(last week, didn't count macros for a while), so I just jumped it to 2300/day (65 fat/209 carbs/220 protein), and will increase it by 100 every 3-5 days until I hit around 3k. Mostly gonna just be adding in carbs. I might add in some fat too, but protein should stay right around the same, maybe even lower it... I was gaining on 3500 when I bulked at school, but I also walked all over campus, and to and from my apt, so I figure deducting 500 should yield similar results. obviously will adjust accordingly though.


Edit: I also want to start a new routine. always helps me get motivated to make some progress...Im leaning towards lyles generic bulking routine, but I'm not entirely sure yet. Anyones insight is definitely appreciated... Ive been doing a push/pull/legs split for the past month or 2. Not really a set routine, just constructed it myself.

[cgattshall]

Edit: I also want to start a new routine. always helps me get motivated to make some progress...Im leaning towards lyles generic bulking routine, but I'm not entirely sure yet. Anyones insight is definitely appreciated... Ive been doing a push/pull/legs split for the past month or 2. Not really a set routine, just constructed it myself.

I ran Lyle's GBR for a month or two. If you choose to do it, I'd suggest some sort of set progression scheme. I also found it to be too generic for my personal liking. Obviously you could throw in some weak spot training and alternative exercises to spice things up but I found myself very mentally fatigued after just 4-6 weeks of GBR. A lot of it depends on personal preference in terms of volume, frequency, progression, etc. though

[greekmanman]

brb using Lyle's UD 2.0 for a year....lol 1500+ g cho every weekend nomsayin?

[illiniStrive]

Shouldn't I have a refeed/high carb day less frequently since I'm a girl? I mean, our bodies work differently. I'm not supposed to have really low bf so it's even harder to lose it. Just sayin'

I feel like I'm overcomplicating things

The 1x a week refeed was recommended to me by kimm4, with the note that at leaner stages a 2nd day would probably be needed. Her word is like gospel, so I'd definitely take it

The key (obviously) it would seem involves keeping your head and not taking refeed to mean, "all out free for all".

[MITCHAPAL00ZA]

brb using Lyle's UD 2.0 for a year....lol 1500+ g cho every weekend nomsayin?

you have been or are about to? I've never really read into it, but plan to this summer.

[greekmanman]

you have been or are about to? I've never really read into it, but plan to this summer.

Have been lol Feels normal at this point.

[MiscDemeanor]

The 1x a week refeed was recommended to me by kimm4, with the note that at leaner stages a 2nd day would probably be needed. Her word is like gospel, so I'd definitely take it

The key (obviously) it would seem involves keeping your head and not taking refeed to mean, "all out free for all".

I respect her a lot so I'd take advice from her any day! From my personal experience, while doing a refeed once a week and frequent cardio my bf continued to drop. My mistake was when I read under the women's training section that too much cardio will decrease muscle gain and strength. I basically cut out cardio completely for a while and still doing the once a week refeed. I found that I wasn't losing bf anymore. So, my plan is now to incorporate way more cardio for the sake of cutting faster and some HIIT. Also, I take shorter rests between sets now to keep my heart rate up. Time for another round of experiments

[MITCHAPAL00ZA]

Have been lol Feels normal at this point.

hmmm interesting. If i have any questions on it ill hit you up. gonna try reading into it this week.

[miacanesfan25]

I'm in. Bulking. Inspired by memorial day hoping to donate any winnings to wounded warrior project.Posted in the pic thread but to stupid to figure out how to post pics from my itrash 4s so I'll edit em into my post Tuesday at work. Will also set up and post log in the log sticky tomorrow. Good luck everyone!

[JasonDB]

I'm in. Bulking. Inspired by memorial day hoping to donate any winnings to wounded warrior project.Posted in the pic thread but to stupid to figure out how to post pics from my itrash 4s so I'll edit em into my post Tuesday at work. Will also set up and post log in the log sticky tomorrow. Good luck everyone!

Host them here http://tinypic.com/

Either put the URL of each pic inside IMG tags... or just use the link provided after you upload the pic that says "for embedding in forums" that has the URL inside IMG tags.

[greekmanman]

ok srs question: If I've been recomping should I enter in as cutting or bulking? lol

[illiniStrive]

erm... bulking


*cough*

[miacanesfan25]

Host them here http://tinypic.com/

Either put the URL of each pic inside IMG tags... or just use the link provided after you upload the pic that says "for embedding in forums" that has the URL inside IMG tags.

Thank you good sir, reps on recharge.

[Leprechauns1021]

ok srs question: If I've been recomping should I enter in as cutting or bulking? lol

Don't need to specify yet. Just enter, then at the end if you think the majority of your gains were fat loss or muscle gain you can determine then.


Also, if there's enough interest, I may have a separate "recomp" category for people like you, as well as people who aren't cutting or bulking the entire way through.

[miacanesfan25]

Also, if there's enough interest, I may have a separate "recomp" category for people like you, as well as people who aren't cutting or bulking the entire way through.

I'm liking this too, haven't got a clue what I want lol.

[chichinnn]

Im sort of "reverse dieting" at the moment. I was prob at like 2000-2100/day at the end of school(last week, didn't count macros for a while), so I just jumped it to 2300/day (65 fat/209 carbs/220 protein), and will increase it by 100 every 3-5 days until I hit around 3k. Mostly gonna just be adding in carbs. I might add in some fat too, but protein should stay right around the same, maybe even lower it... I was gaining on 3500 when I bulked at school, but I also walked all over campus, and to and from my apt, so I figure deducting 500 should yield similar results. obviously will adjust accordingly though.

Right on dude. At first i wanted to keep my fat at around 60g, but then i bumped it up to ~80 when i bumped my cals, and im lovin it.

[greekmanman]

erm... bulking


*cough*

lol

Don't need to specify yet. Just enter, then at the end if you think the majority of your gains were fat loss or muscle gain you can determine then.


Also, if there's enough interest, I may have a separate "recomp" category for people like you, as well as people who aren't cutting or bulking the entire way through.

I'm liking this too, haven't got a clue what I want lol.

ok it sounds like a plan then

[axxlef]

Calories for today around 2000 last meal was a 10oz steak with onions mushrooms pepper and tomatoes.

Will be having a refeed (or a redrink every friday) cals will probably be 4500 or so on that day. So to compensate i will be running a higher defecit during the week.

i will also hit the treadmill at least 3-4 times a week.

[Joseph1990]

Posting pics ITT right here in this very spot tomorrow when I get my phone back. All of you neg train me if I don't.

[necon76]

Posting pics ITT right here in this very spot tomorrow when I get my phone back. All of you neg train me if I don't.

Wrong thread broseph.