Originally Posted by sicko

Now I dont need any comments on changing oats to something else (free to say if you want )

Originally Posted by Emma-Leigh

There is a good article here if you want to read it...

Originally Posted by Emma-Leigh

Your diet looks ok. A few comments I'll make (feel free to ignore them):
1. It needs more vegetables (2 small salads a day is not going to do it)
2. Consider a peice of fruit (your diet is viod of micronutrients)
3. Decrease omega-6 fats and add in mono-unsaturated fats (replace 1 or 2 of the flaxseed oils with olive oil) and spread the fats around (for example - just have fish oil pre-workout, take out the flaxseed oil and add olive oil in the meal previously instead)


Re-feeding frequency will depend on your calorie intake, your carbs intake, your BF%, your activity, as well as your body type and goals. If you want to maintain and if what you are currently doing is achieving your goals then stick to it.

So - look at a few things:
1. Calorie intake is ?? - but it certainly doesn't look like much. Although I am unsure as you do not put quantities for your fish/flax oil... If I based on the other things (whole foods) + if I guess that you are eating whole chicken breasts, large egg whites and taking 2 x fish oils + 0.5 tbs flax (when you take it) then:

70g oats + 7 whites + fish + flax = 271 + (7 x 17) + (2 x 18) + 65

Chicken Breast + small Salad = 260 + neg. cals

70g Oat bran + 7 whites + fish + flax = 170 + (7x 17) + (2 x 18) + 65

70g Oat + 7 whites = 271 + (7 x 17)

Perch + small salad = ? assuming 4 oz ~120 + neg. cals

Chicken Breast + fish + flax = 260 + (2 x 18) + 65

TOTAL ~ 2000 cals
If you have 1 tbs of flax them this increases to = 2200

2. carb intake is ~ 2 x 70g oats + 70g oatbran = 45 + 45 + 30 = 120g.
This is not a lot of carbs (not even 1g per pound lean mass)

3. You are sub 10%

4. You are moderate-highly active (7 sessions exercise/week + daily life)

5. You are young

So all these suggest you need frequent re-feeds and once/week may or may not be enough... You could try one every 5 days and see if you require it....

But as I said - if what you are doing is working then don't change.

There is a good article here if you want to read it...

Originally Posted by juggernaut

what bout the farting question-I'mbeing serious!

Originally Posted by grant

Hmm, fructose during a refeed???

Originally Posted by sicko

I dont use any fructose. Just the amount I get from cereals. I think fructose would not help much more than just filling my liver-storage(and stomach).

Originally Posted by grant

I wasn't referring to you but rather the article....sorry for confusion

Originally Posted by SPIKE1257

Great article.. thx I didn't realize that fats needed to be that high, during the diet and the refeed.. I kept mine lower, more around 40 grams..

Originally Posted by sicko

Hmm, if I do my refeeds every 3 days instead of once a week ,shall I switch to Low GI Carbs?I am probably eating 3 x times my daily calorie with High GI Carbs and I dont even get bloated. The next 1-2 days I am still under 6 to 7%. Although If iam going to follow with Low GI i think i will get bloated.(all the fibre ).

I can also use only HIGH GI (every 3 days) with 2 x times my daily calorie instead of 3x .(well that would spill my triple-orgy-refeed day damn )

What do you think?

Originally Posted by juggernaut

3x a week does sound excessive.

Originally Posted by Emma-Leigh

As I said before - If what you are doing now is working to reach your goals then you could stick with it. Don't go re-feeding more than needed because people say you should. All that will happen is that you will get fat.

If you DO want to change/test things then consider doing it much more slowly - try one refeed every 5 days for a few weeks. If your BF% increases then go back to what you do now. If it does you no harm then you could then try a re-feed once every 3 days...

But I certainly wouldn't increase the frequency to 3 x a week and stick to the same food load as you are doing now...

If you just want to temp it then try once every 5 days at your normal food load...

OR... decrease your load to ~1.25 x maintainence. So, with your stats I would think your maintainence would be close-ish to 2600 cals, which would mean you want to re-feed at about 3200 cals. So you could try a re-feed with something like, every 5 days, try:
130-170g protein (1-1.25 x lean mass) - say 150g for a happy medium
Less than 40g fat (0.3 x lean mass) - 6g being fish oils
~550g carbs (4 x lean mass)
If this doesn't spill over then slowly work your way up to find your 'breaking point'.

Similarly, you could try once/3 days on 1.25 x maintainence.

I would also do a mix of low and high GI carbs - stick to your higher GI at the beginning of the re-feed (post-workout) and then gradually ween onto lower GI over the course of things (need not be too high in fibre if you don't want bloat). But I don't think your re-feed foods are too bad at the moment.


Yum (that is exactly like the ones I have - only I add mushrooms )... But maybe add another one or two (minus the oil) to some of your other meals as well.

Originally Posted by juggernaut

how many times are you going to mention 6-7% bodyfat?