Biggly

Kingcarnage, get yourself a large bag of peanuts and nibble em all day. That's about 2500 calories right there...




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Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

masonstorm

Hi guys,

I am currently around 4-5% BF 5"8 170lbs. I'm on a TKD diet 6days/week of intense workout (HIT etc) and hitting somewhere close to 1750 cals a day with 30 low GI Pre and 57 High Gi/more complex mix from Universal Torrent.

I am incorporating refeed days on saturdays and a cheat meal post workout on tuesday night just for sanity (mostly nutella on half a white bread...No fries or anything...Bloat hell...) and boosting leptin a little (i know a single meal won't do much though).

i was wondering the Fat limit you're talking about for the refeed day. Cause Pancakes waffles and biscuits here in belgium are not really fat free (close to 15-20% fat) usually and FF food is pretty hard to get here except those diet stuff

so my goal is to limit myself to that 20% limit. DO you think that's way over the top for a whole refeed day?

Biggly

Not at all, the only thing you really need is the carbs and calories. You don't need to increase your fat intake. The idea is to trigger your body into storing a little fat by overdoing the carbs, just enough to fool it into thinking there's no starvation issue.

Either that or I'm misreading your question?



B.

Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

masonstorm

No you got it right. I do understand the concept. I am not increasing the fat on purpose, it's just a matter of food choices for the refeed. Usually in the week the macros are 50% prot 40% Fish/olive oil fats and 10% carbs (aimed at the workout timeframe).
Since the refeed foods you mention are all FF sources, i was guessing to stay under some 70% C 20-25% prot 5-10% F
I went to the supermarket and bought a whole lot of carbs for the next refeed and managed to stay under the 10-15% fat limit so I guess it will be perfect! Pancakes/cereals/processed bread/baked chips/basmati etc. two full bags right there..I can"t imagine everything going in...

Would drinking a couple of tablespoons of vegetable glycerine help carb assimilation? I read an article on T-nation about a precontest carbup

heliboy

Nice guide dude. Thanks for writing it.
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nickfromgeo

Did I understand it correctly?

If I use cutting diet, in every 4-5 day I must eat much more carbs?

Biggly

That's about it, just to trick your body into thinking that carbs are available.



B.

Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

Lacoste

Hello all! I started dieting a while back, and mixed with exercise, lost about 15 pounds. I am now 5'9" 143 pounds. I just started lifting weights a bit over a week ago, and became more interested in improving my diet. My goal is to eventually burn off the extra fat around my lower abdominals, and get that six-pack popping.

I posted my diet here 2 days ago, and realized I was eating too many carbs, and very low fat (but very sufficient protein). All of the carbs I eat are low GI though (whole-wheat breads, bran cereal, berry fruits, whole-wheat pasta). I recently started a diet that is much lower in carbs, substituting whole-wheat turkey breast sandwiches with canned tuna (no bread), and substituting all-bran cereal with eggs.

Do I need to be refeeding too? I love the idea of one day a week of lots of hi GI carbs, and generally speaking I already eat very low fats. Enlighten me