carb loading and refeeds

[Nomak666]

im currently taking in 210 grams of carbs for 3 days and i carb up every 4th day. on the days i take in 210 grams of carbs, i split it between my fist 4 meals. my question is, on the high carb day, should i split them throughout the first 4 meals or just have a high carb meal at meal 6. ive read somewhere that someone eats 2 potatoes and like 2-3 cups of brown rice for their last meal on the high carb day. i want to know anyones expierience with this and if you can enlighten me on this topic.


thanks

 

[SouthernLord]

im currently taking in 210 grams of carbs for 3 days and i carb up every 4th day. on the days i take in 210 grams of carbs, i split it between my fist 4 meals. my question is, on the high carb day, should i split them throughout the first 4 meals or just have a high carb meal at meal 6. ive read somewhere that someone eats 2 potatoes and like 2-3 cups of brown rice for their last meal on the high carb day. i want to know anyones expierience with this and if you can enlighten me on this topic.


thanks

I am doing this soon too. I plan on doing the low CHO for three days followed by a high CHO day. I was planning on Carbing up every fourth day and just loading starchy carbs with every meal. I will basically double my CHO intake on the high day while lowering my PRO slightly.

 

[timtim]

im currently taking in 210 grams of carbs for 3 days and i carb up every 4th day. on the days i take in 210 grams of carbs, i split it between my fist 4 meals. my question is, on the high carb day, should i split them throughout the first 4 meals or just have a high carb meal at meal 6. ive read somewhere that someone eats 2 potatoes and like 2-3 cups of brown rice for their last meal on the high carb day. i want to know anyones expierience with this and if you can enlighten me on this topic.


thanks

eating all the carbs in one sitting will lead to a spillover effect. break them up between meals.

 

[eliteandy]

whats refeed?

 

[dabuffguy]

I'm cycling right now as well. Doing 5 days of 150gm, then 1 day of 350. Rinse and repeat. GEtting lean real quick and not losing any muscle or strength yet. Being on helps though.

I spread the carbs through out the day everyday, except for PWO on lifting days I do 50grams of my 150. I do all green veggies and complex carbs like oatmeal and brown rice, except PWO.

 

[Lean and Mean]

I have also seen a cutting diet used successfully where the individual would reload on carbs for his last meal every 3rd or 4th day.

What is the idea behind loading up on carbs for the last meal? Anyone know?

 

[dabuffguy]

I have also seen a cutting diet used successfully where the individual would reload on carbs for his last meal every 3rd or 4th day.

What is the idea behind loading up on carbs for the last meal? Anyone know?

It keeps the thyroid active. If you go low carb too long your body goes into survival mode and tries to keep the fat on. Your body fat cells release leptin to indicate how much fat the body has. The lower the BF, the less leptin and the more the body tries to keep fat on. If you have re-load days, your thyroid is being told that your body has food and it keeps going with the metabolism thus reducing your BF more.


I don't think I explained that very well.


Study the effects of leptin, grehlin(hunger hormone) and the thyroid when trying to lose fat.

 

[djeasye]

eating all the carbs in one sitting will lead to a spillover effect. break them up between meals.

how many grams of carbs will cause the spill over effect?do u find that you retain water on high carb days?

 

[timtim]

how many grams of carbs will cause the spill over effect?do u find that you retain water on high carb days?

depends on the individual really. gotta try a couple of times to see where you are. for me, i go 80 as my high in one sitting. water retention, not really but i drink 1.5 gallons of water a day.

 

[cobracock1979]

It keeps the thyroid active. If you go low carb too long your body goes into survival mode and tries to keep the fat on. Your body fat cells release leptin to indicate how much fat the body has. The lower the BF, the less leptin and the more the body tries to keep fat on. If you have re-load days, your thyroid is being told that your body has food and it keeps going with the metabolism thus reducing your BF more.


I don't think I explained that very well.


Study the effects of leptin, grehlin(hunger hormone) and the thyroid when trying to lose fat.

In addition a CKD (Keto with a loading phase) allows you to train properly and reglycogenate. A keto with no loading phase would not work if you train 4 times a week.

 

[cobracock1979]

I been doin the same as SL and DB actually for 3 weeks + 25 mins LI cardio 4 times a week + ECA stack. 150g carbs 3 days and 300 g on day 4 (altering fats accordingly). I have been really pleased (I have done a CKD and would compare the results favourably)...except...I have had 5 days off from the gym an I feel like I have seriously shrunk and turned from an Ecto to a SUPERECTO!

I think on this kinda diet its advisable (for an Ecto anyway) to limit activity in the gy and train 3 excercises per body part max. Im just trying to maintain muscle mass + recomposition of bodyshape. I should be there in about 5-6 weeks

 

[Nomak666]

do you guys eat complex carbs on the high carb days like swet potatoes/yams/brown rice/oatmeal or do you use white rice and white potatoes?

 

[dabuffguy]

do you guys eat complex carbs on the high carb days like swet potatoes/yams/brown rice/oatmeal or do you use white rice and white potatoes?

Complex carbs. You don't want to spike your insulin too much.

 

[Nomak666]

Complex carbs. You don't want to spike your insulin too much.

oh sounds right. i just read an article and it says that the fiber in the slower burning carbs can be counter-productive on the refeed, it also said to eat white rice, white bread, white pasta, etc. so i got happy for a bit thinking i can get away with eating white carbs.

 

[dabuffguy]

oh sounds right. i just read an article and it says that the fiber in the slower burning carbs can be counter-productive on the refeed, it also said to eat white rice, white bread, white pasta, etc. so i got happy for a bit thinking i can get away with eating white carbs.

Well, I guess there is some truth to that. I read that somewhere also about the fiber. But, if you are eating that much more carbs, you should be getting enough restoration.

Either way, I guess and in fact, come to think of it, getting some high GI carbs is good.

Even on my low carb days, I do a high GI PWO carbs with 50 grams. It helps with the glycogen replenishment, but then the whole rest of the day you are burning fat. I was suggested to use a carrot/orange juice mix PWO by a very wise man. Grape juice sometimes takes it's place, but it's the same idea.

 

[Nomak666]

Well, I guess there is some truth to that. I read that somewhere also about the fiber. But, if you are eating that much more carbs, you should be getting enough restoration.

Either way, I guess and in fact, come to think of it, getting some high GI carbs is good.

Even on my low carb days, I do a high GI PWO carbs with 50 grams. It helps with the glycogen replenishment, but then the whole rest of the day you are burning fat. I was suggested to use a carrot/orange juice mix PWO by a very wise man. Grape juice sometimes takes it's place, but it's the same idea.

i think some high gi carbs for breakfast and postworkout would be alright, but i really dont think you can get that shreded eating high gi carbs. carrot and orange juice? sounds "exotic". have you tried waxy maize or dextrose? i have used waxy maize in the past an i honestly didnt see a difference then eating brown rice and chicken pwo.

 

[dabuffguy]

i think some high gi carbs for breakfast and postworkout would be alright, but i really dont think you can get that shreded eating high gi carbs. carrot and orange juice? sounds "exotic". have you tried waxy maize or dextrose? i have used waxy maize in the past an i honestly didnt see a difference then eating brown rice and chicken pwo.

I actually normally use waxy PWO. The reason I use carrot juice is because it is really high glycemic. It restores the liver glycogen and helps me stay out of hypoglycemia, which I struggle with on low carb.


Grape juice sugars are dextrose.

 

[timtim]

i think some high gi carbs for breakfast and postworkout would be alright, but i really dont think you can get that shreded eating high gi carbs. carrot and orange juice? sounds "exotic". have you tried waxy maize or dextrose? i have used waxy maize in the past an i honestly didnt see a difference then eating brown rice and chicken pwo.

ive been doing a variation of this and i use white pasta for my 2 first meals on my carb load day and oats the rest of the day. unless youre competing, you wont be able to see a difference. as long as the carbs are mixed with a lean protein, the gi drops drastically blunting a huge insulin spike.

 

[cobracock1979]

On the reefeed its best to start with High gi carbs for the first meal then move to low GI. if you are on keto, obviously avoid fruit sugars completely.

 

[Lean and Mean]

I understand the carb up's are essential to keep the body burning fat.

But why do some people have their carb up meal for the last meal of the day?

For example I know someone that had much success with this: (note the carb load as the last meal 2 days a week)

breakfast

3 egg white 1 yolk 1 grapefruit 6oz hamburger patty


10 AM

50g protein shake

lunch

6-8 oz chick breast, 1 can green beans


3 PM

50g protein shake


dinner

8-10 oz chicken breast, salad



10 PM

50 gram protein shake




monday and thursday night at 10pm


dont take shake at night, 1 bowl of oatmeal, 1/2 cup of vegetables, 1 banana, 1 box of raisins

 

[Lean and Mean]

Ttt

 

[Lean and Mean]

Ttt

 

[Lean and Mean]

TTT.....

Still interested in finding out the reason why some choose to carb reload at night for their last meal.

 

[SaiBoT]

TTT.....

Still interested in finding out the reason why some choose to carb reload at night for their last meal.

Some people do it as the last meal of the day, because they do it as a cheat meal, If they choosed to make it earlier in the day, they probably would cheat all day long.

 

[Nomak666]

im loving this 3 days medium carbs (185) and 1 day 370. it makes dieting alot easier because i have something to look forward too.

 

[SouthernLord]

im loving this 3 days medium carbs (185) and 1 day 370. it makes dieting alot easier because i have something to look forward too.

I carbed up today after going low for three days.

There is a six pound difference in my weight from this morning and just now. I am so filled out right now too. I am doing 100-200 on low days and 400-500 on high days for now. I hit right at 400 today. That's quite a bit of complex carbs.

 

[Nomak666]

I carbed up today after going low for three days.

There is a six pound difference in my weight from this morning and just now. I am so filled out right now too. I am doing 100-200 on low days and 400-500 on high days for now. I hit right at 400 today. That's quite a bit of complex carbs.

Definitely is bro. My weight is usually up a few pounds on high carb days but it goes back down during the low days.

 

[SouthernLord]

I carbed up again today.

I managed to eat three pounds of sweet potatoes. That's a huge PR for me lol.

I've gained 9 pounds since this morning. I trained back/traps/forearms and the pumps were absolutely sick. All those carbs after being depleted plus Amp02 has everything pumped and tight. Feels like I am on the sauce. I love this shit.