-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Refeeds and Leptin
- Thread starter Jodi
- Start date
I just do "high" and "low".
Unless you're on a specific set plan like UD2.0 or PSMF with refeeds, it doesn't matter. The bigger deal is to coordinate the diet with your training.
Unless you're on a specific set plan like UD2.0 or PSMF with refeeds, it doesn't matter. The bigger deal is to coordinate the diet with your training.
imcleish
Registered
- Joined
- Jul 13, 2006
- Messages
- 60
- Reaction score
- 1
- Points
- 0
- Age
- 47
I've been on a low carb diet (under 50 g/day) for a few months now. I just find that I prefer the meats, vegetables and nuts to anything else. I'm at 8% bf and trying to lean down, but have been stuck lately. I usually have a cheat meal once/week but I don't really put an emphasis on hitting the carbs too heavy (although sometimes it happens that way). I was skimming through a book written by Vince Gironda where he suggested a high carb meal every 3-4 days and I then made my way over to this thread.
My question is, is it more beneficial to have a high carb meal say twice/week when on a keto/low carb diet or once/week all day? I personally like the twice/week thing better but was wondering what everyone's take is on it. Also, is there a certain # of carbs I should try to hit in this one meal? I had my first refeed today and I had a 16 oz mashed sweet potato mixed with organic applesauce and cinnamon and some gluten free pancakes made with almond milk. Ended up at about 300 g carbs, 10 g fat and trace amounts of protein. I just replaced one of my regular meals with this today. Will probably do the same Friday. I felt sick afterwards I ate so much......
My question is, is it more beneficial to have a high carb meal say twice/week when on a keto/low carb diet or once/week all day? I personally like the twice/week thing better but was wondering what everyone's take is on it. Also, is there a certain # of carbs I should try to hit in this one meal? I had my first refeed today and I had a 16 oz mashed sweet potato mixed with organic applesauce and cinnamon and some gluten free pancakes made with almond milk. Ended up at about 300 g carbs, 10 g fat and trace amounts of protein. I just replaced one of my regular meals with this today. Will probably do the same Friday. I felt sick afterwards I ate so much......
What does a <50g/day carb meal plan look like? From the veggies, nuts, protein shake, and little bit of milk in my diet the lowest I get is ~90-100g carbs/day (see attached). I don't have any sugar or breads. Just wondering what you eat to get this low. If anyone can share their details I'd much appreciate.
imcleish
Registered
- Joined
- Jul 13, 2006
- Messages
- 60
- Reaction score
- 1
- Points
- 0
- Age
- 47
What does a <50g/day carb meal plan look like? From the veggies, nuts, protein shake, and little bit of milk in my diet the lowest I get is ~90-100g carbs/day (see attached). I don't have any sugar or breads. Just wondering what you eat to get this low. If anyone can share their details I'd much appreciate.
I pretty much eat broccoli, avocados, coconut oil, shredded coconut, steak, grass fed ground beef, chicken, asparagus, spinach, eggs and organic sausage/bacon. I don't do dairy or protein shakes which saves me a few grams. I pretty much have a piece of meat, 3 or 4 cups of broccoli and fill the rest in with coconut oil, shredded coconut, olive oil and an avocado once/day. I probably am lucky to get 30 g of net carbs/day.....
PhatLiLPanda
Registered
Hey guys, i was wondering what would be a appropriate refeed for someone like me.
Im 5'11, 170 pounds and around 18% body fat.
However my situtation is different then most others. Recently, ive been on a 4 month low carb diet <80 carbs a day. When i was on my low carb diet i took in about 1500-1800 calories a day even though my maintence is ~2500-3400 depending on if i have work that day or not and 4500 if go the gym/work as well (according to my bodybugg). I sorta believe that i was starving myself and putting my body into starvation mode so now its hard for me to lose weight even though i go to the gym everyday, and upped my calories to ~2500 a day (which is about a 1000 deflict) with <170 carbs day. My question is should i still just do the 1 day refeed or should i add another day or 2 to rejump my metabalism so i can kick my body out of starvation mode.
thanks guys!
Im 5'11, 170 pounds and around 18% body fat.
However my situtation is different then most others. Recently, ive been on a 4 month low carb diet <80 carbs a day. When i was on my low carb diet i took in about 1500-1800 calories a day even though my maintence is ~2500-3400 depending on if i have work that day or not and 4500 if go the gym/work as well (according to my bodybugg). I sorta believe that i was starving myself and putting my body into starvation mode so now its hard for me to lose weight even though i go to the gym everyday, and upped my calories to ~2500 a day (which is about a 1000 deflict) with <170 carbs day. My question is should i still just do the 1 day refeed or should i add another day or 2 to rejump my metabalism so i can kick my body out of starvation mode.
thanks guys!
subbed
I remember you being on a very low carb diet in the past (if I remember correctly) but by saying you're on a Keto diet I assume you are on a 0 carb diet, correct?
It must be working for your goals because you're doing it.
How is it?
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
Palumbo's keto diet calls for six meals per day. I assumed the refeed during keto was the high carb meal he recommends as a substitute for meal 6 once per week.
Just read the article and I guess I've been messing up, though. My cheat or refeed includes EVERYTHING AND ANYTHING, not just bagels, pasta, rice, bread, cereal, ice cream, pancakes, and waffles. I started my last cheat off with microwave popcorn and a Special Dark chocolate bar. Then came the lasagna, a glass of wine, chicken parmesan, and a sundae!
Tomorrow is my cheat meal and it's going to be Outback Steakhouse with my family. I'm going to embarrass them by ordering the menu.
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
You still here?
Alcohol ingestion decreases both diurnal and nocturnal secretion of leptin in healthy individuals
CONCLUSION Ingestion of moderate amounts of alcohol has an inhibitory effect on leptin secretion in normal subjects.
canadairon
Registered
Refeeds are about done while cutting; that is, creating a caloric arrears so your anatomy is affected to await on fat as an activity source. Most bodies on any low carb diet. (i.e.) beneath than 1 gram per batter of bodyweight per day or implementing any acute caloric arrears should absorb a refeed.
Refeeds are acclimated to accession Leptin, bushing beef and Liver glycogen, as able-bodied as accouterment acumen absolution from dieting as your anatomy is briefly befuddled into a accompaniment of metabolic balance.
Leptin is advised an anti-starvation/metabolic antithesis hormone. As your Leptin levels decrease, the arresting is beatific to acquaint that your anatomy is activity into starvation mode. As your anatomy goes into starvation approach we all apperceive what happens your fat accident slows bottomward badly or in some cases to a arrest halt. So in adjustment to bang fat accident into accessory again, you charge to accession Leptin.
Refeeds are acclimated to accession Leptin, bushing beef and Liver glycogen, as able-bodied as accouterment acumen absolution from dieting as your anatomy is briefly befuddled into a accompaniment of metabolic balance.
Leptin is advised an anti-starvation/metabolic antithesis hormone. As your Leptin levels decrease, the arresting is beatific to acquaint that your anatomy is activity into starvation mode. As your anatomy goes into starvation approach we all apperceive what happens your fat accident slows bottomward badly or in some cases to a arrest halt. So in adjustment to bang fat accident into accessory again, you charge to accession Leptin.
michelhussey
Registered
It really depends on what diet I am doing. 2.0 reseeds are more like a crab orgy.I can easily consume 1400 grams of crabs. During crab cycling your protein and fat remain consistent throughout, no matter what day your That is my thought anyway, I would like to hear Tip's thought as its his diet concepts and he know more about it than I.
Was this a google translated passage. canadairon?
JPN
Registered
thanks awswome
Refeeds:
Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet that is less than 1 gram per pound of bodyweight per day or implementing any extreme caloric deficit should incorporate a refeed.
Leptin:
Leptin, part of the cytokine family, is synthesized primarily by your adipose tissue, with a small contribution coming from the skeletal muscles and brain. The synthesis rate of leptin is mostly controlled by both numbers of body fat cells as well as size of your current bodyfat cells.
Leptin's main function in the body is to play a significant role in regulating both hunger, food intake and energy expenditure. As leptin levels fall, the greater your cravings become for all those wonderful foods that you used to eat when you weren't dieting.
So if you are experiencing more intense cravings on a daily basis, take some relief in knowing that this is actually your body responding to a physiological signal, not just your mind playing nasty games with you and making your life miserable.
Along with hunger pangs, leptin also signifies a slowing metabolism. Whenever you are on a hypocalorie diet for an extended period of time, your body will begin to slow its metabolic functions in an effort to 'make due' with the amount of fuel that it is being given. Know what this means for you? Little or no fat loss. Not a good situation.
Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet that is less than 1 gram per pound of bodyweight per day or implementing any extreme caloric deficit should incorporate a refeed.
Leptin:
Leptin, part of the cytokine family, is synthesized primarily by your adipose tissue, with a small contribution coming from the skeletal muscles and brain. The synthesis rate of leptin is mostly controlled by both numbers of body fat cells as well as size of your current bodyfat cells.
Leptin's main function in the body is to play a significant role in regulating both hunger, food intake and energy expenditure. As leptin levels fall, the greater your cravings become for all those wonderful foods that you used to eat when you weren't dieting.
So if you are experiencing more intense cravings on a daily basis, take some relief in knowing that this is actually your body responding to a physiological signal, not just your mind playing nasty games with you and making your life miserable.
Along with hunger pangs, leptin also signifies a slowing metabolism. Whenever you are on a hypocalorie diet for an extended period of time, your body will begin to slow its metabolic functions in an effort to 'make due' with the amount of fuel that it is being given. Know what this means for you? Little or no fat loss. Not a good situation.
darkknightza
Banned Member
7 day
O that's nice one and informative one post Judi thanks for sharing this info with all the member's of the forum.... And will you please share more data about the related topic....??? Thanks in advance...........
ChrisSmithWebGuy
Registered
Brilliant
thanks for sharing this with us...
thanks for sharing this with us...
Excellent thread! I've been doing a keto diet for the past month or so at around <30 net carbs per day, and I do cardio 5x a week for an hour in intervals while working out 1 muscle group per day mon-fri. I've been feeling very VERY drained lately with my approx. 1500 cal intake + exertion. By the way, I'm 5' 8", 25, 175 lbs, and about 18-20% BF. Looking to lean down as much as possible with minimal muscle loss (hopefully). This whole deal with keeping leptin levels up with consistent refeeds really explains why I would hit a wall after a week or two of intense workouts while low carbing. My only solution until now was to slightly increase my carb intake on weekends, but after trying a true refeed on sunday, my energy levels were once again incredible on monday! Excellent! I had double the energy and twice the power! I consumed approx. 900 grams carbs/20 fat/130 protein and a total of 6000 calories! Jeez! Well worth the temporary bloating I'm sure, LOL. Thx for the helpful info from all of you. 
Excellent thread! I've been doing a keto diet for the past month or so at around <30 net carbs per day, and I do cardio 5x a week for an hour in intervals while working out 1 muscle group per day mon-fri. I've been feeling very VERY drained lately with my approx. 1500 cal intake + exertion. By the way, I'm 5' 8", 25, 175 lbs, and about 18-20% BF. Looking to lean down as much as possible with minimal muscle loss (hopefully). This whole deal with keeping leptin levels up with consistent refeeds really explains why I would hit a wall after a week or two of intense workouts while low carbing. My only solution until now was to slightly increase my carb intake on weekends, but after trying a true refeed on sunday, my energy levels were once again incredible on monday! Excellent! I had double the energy and twice the power! I consumed approx. 900 grams carbs/20 fat/130 protein and a total of 6000 calories! Jeez! Well worth the temporary bloating I'm sure, LOL. Thx for the helpful info from all of you.
An hour of cardio and 1500 calories a day is probably the main reason you feel drained, not because of lack of carbs, per se...at least I would say. Your workout including cardio is probably what, 1000 calories? That leaves you with 500. The heart alone burns more than that.
The excess cardio and low cals are most likely the leading cause of feeling drained. This week I'm gonna try up-ing my cals to 2400 on cardio days 3x a week (Mon/Wed/Fri), and 1800 on weight training days (Tue, Thurs), but on Fri I'm thinking of a bit more total to fuel an exhaustive so called depletion workout. I was thinking of keeping the fat low/Protein high starting Fri morning, with glucose pre workout & gluc/prot post workout, and then same 2 hrs. later, after which I'll just carb up low fat, moderate protein, high carb.
Couldn't have said it better myself.
jagbender
Registered
water weight swings just for kicks
last night after carb load 249.5
This Am 246
This afternoon after 15 mile ride 242
after protein shake , water and lunch 244
Amazing how much a body can fluctuate in weight so fast
244 is where I was before the carb load.
last night after carb load 249.5
This Am 246
This afternoon after 15 mile ride 242
after protein shake , water and lunch 244
Amazing how much a body can fluctuate in weight so fast
244 is where I was before the carb load.
