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carb-up question


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Posted by: jmythng

Ok, I've read the nutritional section for newbies, and of course I'm a little confused. My goal first is to lean up & gain a little more muscle, or at least not catabolize what I have. I've read to refeed every 4th day on the last meal, if I'm low carbing(which I am) yet I've read to low carb for a week and refeed on the weekends. Which is it? Also if I'm low carbing it, and my carbs are around 30g a day, mostly centered around my workout time, what would my ratio be on the protein/fat. I'm 135lbs. One last thing to add, is weight lifting 4 times a week(moderatly strenous for 50 mins) enough for the amount of protein I consume. I did the fitday.com for today and my calories were very low, but I had 134gP/54gF/33gC minus the fiber. Calories were 1156. where do I add my calories. I heard eating too much protein can just turn to fat. Help?


Posted by: Jodi

Quote:
Originally posted by jmythng
Ok, I've read the nutritional section for newbies, and of course I'm a little confused. My goal first is to lean up & gain a little more muscle, or at least not catabolize what I have. I've read to refeed every 4th day on the last meal, if I'm low carbing(which I am) yet I've read to low carb for a week and refeed on the weekends. Which is it? Also if I'm low carbing it, and my carbs are around 30g a day, mostly centered around my workout time, what would my ratio be on the protein/fat. I'm 135lbs. One last thing to add, is weight lifting 4 times a week(moderatly strenous for 50 mins) enough for the amount of protein I consume. I did the fitday.com for today and my calories were very low, but I had 134gP/54gF/33gC minus the fiber. Calories were 1156. where do I add my calories. I heard eating too much protein can just turn to fat. Help?
Wow slow down. First, you are confusing 2 different plans. The low carb plan you are referring to requires you to stay 30G or under for 3-4 days, then you carb up. The other plan you are referring to sounds like CKD which is zero to low carb for 5 days and then a 2 day refeed. Pick one. Are you male or female?

Yes lifting 4 times a week is fine. You aren't getting enough calories and your protein is very low. Protein won't turn to fat so don't worry about that.


Posted by: jmythng

I'm female, and I prefer the every 4th day refeed, I'm not into pigging out for 2 days, I'd never get back to low carbs again. I've posted in the last week and you've been very helpful, thankyou. Sometimes I think I'm thinking too hard about it, but at 38 yrs old my hard work in the gym since 25 has paid off. I'm always looking to improve and having goals keeps me strong in the gym. Can't say that for my eating in the past 25 yrs. I've never eaten bad, just never enough, and no fat, bad, bad, bad. anyways about the increase in carb some day, do I still have to refeed if I'm doing 50-60g carbs? And should my protein be around 140-150g?


Posted by: Jodi

Quote:
Originally posted by jmythng
I'm female, and I prefer the every 4th day refeed, I'm not into pigging out for 2 days, I'd never get back to low carbs again. I've posted in the last week and you've been very helpful, thankyou. Sometimes I think I'm thinking too hard about it, but at 38 yrs old my hard work in the gym since 25 has paid off. I'm always looking to improve and having goals keeps me strong in the gym. Can't say that for my eating in the past 25 yrs. I've never eaten bad, just never enough, and no fat, bad, bad, bad. anyways about the increase in carb some day, do I still have to refeed if I'm doing 50-60g carbs? And should my protein be around 140-150g?
Good for you! Glad to see your want to get your diet in order.

Your protein should be around 180-200G a day you want approx. 1.5G per pound of bodyweight. Don't confuse refeed with carb-up. Which do you prefer to do, a day of carbs (refeed), moderate protein low fat OR a single meal on the 4th day consisting of almost 100G of carbs (carb-up)? You can't do both but choose to do one or the other, the refeed or carb-up.


Posted by: jmythng

The refeed for the day sound much more appetizing. I read the carb-up and tried it last Sunday. I can't possibly eat that much food in one sitting. I was able to get in the 1/2 c oatmeal, 1/2 banana & only 2 oz of sweet potato. I thought I was going to burst. So for the refeed, should I be getting around 100g Carbs for the whole day?


Posted by: Fit Freak

Personally I am in NO way a fan of the carb-up meal every 4th day...much prefer a refeed...just my 2 cents.


Posted by: Jodi

Quote:
Originally posted by jmythng
The refeed for the day sound much more appetizing. I read the carb-up and tried it last Sunday. I can't possibly eat that much food in one sitting. I was able to get in the 1/2 c oatmeal, 1/2 banana & only 2 oz of sweet potato. I thought I was going to burst. So for the refeed, should I be getting around 100g Carbs for the whole day?
100G, thats a carb-up not a refeed

Try 270 - 300 G for the whole day!

And I'm not kidding either


Posted by: hardasnails1973

Carb up bloats me, refeeds I dnio;t bloat at all and just get tighter !! Jodi question : could you add ALA to your meals with alittle extra carbs and still benefit from the refeeds. Beverly suggested 75 grams minus fiber to if i eat 30 grams of fiber that 105 grams of carbs and if I took ALA it should off sett the carbs even more correct? I take 750 mgs with ALA with my carb up meal when I'm in he finally 4 weeks before contest. My diet is done in to 3-4 week first phase (body weight times 20 ) at 45% P 26C and rest is fat (1/2 from EFAS) next phase is reduce carbs by 20% and then cut EFAS in half finally phase is ( 450 protein 75 grams complex carbs with 100-120 grams fats (3/4 EFAS) ) carb up with 4 th day and the ever m,th with 2 cups oatmeal 10 oz yam, 1 cup veggies, 1TSBP HEMP, 1 banna with 750 mgs ALA and no water. Cardio is kept to 3 times a week with EC stack 3 times a day with tons of BCAAS and glutemine at each meal . And the day after carb up I cut the uneccessary at and just get it from my solid food. I ride this all way into contest. Just would like to have feed back on this from the experts in here.


Posted by: Jodi

Quote:
Jodi question : could you add ALA to your meals with alittle extra carbs and still benefit from the refeeds. Beverly suggested 75 grams minus fiber to if i eat 30 grams of fiber that 105 grams of carbs and if I took ALA it should off sett the carbs even more correct?
Sure you would still benefit but I'm not sure if the ALA will help that much. It should slow down the digestion and help lower the blood sugar levels faster but I don't know to what extent. I'd be afraid of too much turning to fat stores.



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