MS - I could use a little help!

[macrophage69alpha]

to amplify the lipolytic effect of Yohimburn add EC or NYC...

are you using DF or original? could be some water..

glucorellR could not hurt either.

the addition of tyrosine or n-acetyl-tyrosine will enhance fat burning effects of stims..

when are you using the yohimburn?

 

[spatts]

I'm a little confused. MS is a natty BB, and she competes, AND she does refeeds.

 

[JJFigure]

Spatts - that's why I wanted some input from her - I wanted to her how she refeeds - how often, how many kcals, and what foods. I have a feeling she doesn't refeed on Lucky Charms, like many others do.

Macro - I have the DF formula and use it first thing in the morning before am cardio. I don't use it on carb load days due to the higher kcal content of those days.

 

[newgirl-chargeback]

I have no input here but have been following this thread....JJ I just wish you all the positive things in the world....and much luck and great success in your cutting and competition.

 

[JJFigure]

Well - I think I've read everything "refeed" and "leptin" oriented on every board out there - BTW - wannabebig.com seemed to have the most info, surprisingly. I expected to see more in Avant Labs, but did get some decent advice from str8flexed over there. Basically, he told me to switch from a 2 day low gi carb load to a higher gi "refeed" 2x week, 250-350 grams of carb, post workout (ideally), and 6 hours in duration.

So, yesterday I put this into practice. I had my normal protein/fat meals up until my lift at 3:00, then at 4:00 I started my refeed with rice cakes and finished the evening with oatmeal. I may have gone a little conservative - my kcals for the day were ~2300 and carbs were 280. Depending on how I feel, I'll do the next one on either Tuesday or Wednesday, and maybe let loose a little more.

I did a sprint workout this morning and felt pretty darn good - 10x100s, a few plyos, and 2x100 walking lunges. The only downside (if you can call it that) to the refeed is I haven't been hungry at all today. I've noticed that in the past; when I've been averaging 1500 kcals/day, then eat a higher kcal day, the next day I don't have any appetite at all.

 

[JJFigure]

Allright, today I'm back to feeling really fatigued - just did 30 minutes on the elliptical and thought I was going to die.

 

[The Shadow]

death by ellipting - lol

 

[slinky]

Wanted to wish you the best, JJ. Good job so far, too on the cutting as well as the strength gains.

I agree with Cornholio about picking up the healthy fats. But I'm wondering if you should go the other way with HIIT. Pick up your HIIT and drop the steady cardio down a bit.

If you're use to performing steady cardio, you're body may be rather prepared and will hold onto the last vestiges of fat. In other words, you'll have to "trick" your body into convincing it to give up that last few percentages of BF.

Your contest isn't until June 7, right? For that reason, I'm thinking your kinda in this panic state too early, too. What I've done in the past is get practically in contest shape (above a few percentages in BF) by about 3-weeks out. Then I have a refeed day. I did this before my last contest; had steaks (two that day), just ate mucho food. My body thought I was taking in plenty of food so that it didn't need to hold onto that extra BF and my metabolism became the furnace it once was. I was the leanest in my class - and didn't sacrifice much in the way of LBM.

Don't scrimp on your refeed days. They'll maintain your strength, hold the fatigue at bay and keep your metabolism burning.

 

[JJFigure]

Thanks Slinky! Unfortunately, I've got two comps - one May 10 and the big guy on June 7. I'm looking pretty good; probably good enough for the May 10 one, but should definitely drop a couple more bodyfat % for the June 7. I need to get into the "7 week out" mindset instead of the "3 week out", and quit freaking. I actually just started doing some steady state 3 weeks ago - I had been doing solely HIIT, and still do 3 sessions/week. Knowing me, I'm just trying to do too much.

I think I went to low in kcal on my Sat refeed, so as soon as I can get to the store, I'll start up again tonight through tomorrow night and bump the kcals/carbs.

I swear, I feel like I'm walking underwater today.

Death by elliptical - I like that one Corn!

 

[MS]

Hi JJ

Apologies for taking so long to reply. I had some incredible backpacking I had to do (6-9 hours per day of cardio for 5 days and lots and lots of carbs and fats ).

First of all, don't panic. Second of all, what Wilson6 said. What works for me may not work for you. I have never used the anabolic diet, and I am a different person than you are. However I have had pretty good succes both personally and professionally with 1-3 all you wish to eat high carb refeeds per week. I have found counting calories or carbs on these refeeds to be non-productive. I personally have one meal refeeds that last several hours. For instance, on a Saturday morning I have my one 'endurance' session of the week (up and down a hill at low-moderate intensity for 2 hours) followed by a large serving of oatmeal for my first meal. Then I eat all I want of pasta, low-fat ice cream and Hershey's choc sauce for my last meal (plus a couple of whiskys before the meal). For me this is usually a Saturday, and I do this from week one of my diet. By week 4-6 I am adding in a second meal exactly the same on the Friday night (I train legs on Saturday morning at this stage so it goes to good use). By weeks 8-12, I often add a third night IN A ROW (Sunday night). I am approx 16-18% body fat at the start of my 12 week diet, around 12%bf when I add in the second refeed, and below 12% I need the third refeed to keep the fat loss going. I don't use a scale much except in the last 2 weeks if I'm trying to make a weight class. In your case weight doesn't matter, so don't worry at all about any water weight gain with the refeeds. Go by looks. Hopefully you have an impartial person to have a look at you on a regular basis to tell you how you are progressing.

The other side of the diet is the cardio. I increase my moderate intensity cardio as I get leaner and eat more. I actually increase my daily calorie intake as I get leaner, but I am also increasing my cardio gradually-from 3x30 minutes per week to 6x60 minutes, plus one 2 hour session, plus 6x30 evening sessions per week. This is A LOT of cardio, and I don not recommend you do this unless you are also increasing your calories.

I also add in thermogenics, glutamine and essential free form amino acids when I dip below 12%bf. I mean a lot. Additionally I take a protein drink to bed and sip that through the night when I am below 12%. It is a lot of work, and requires fine tuning for sure. So in my last 4 weeks pre-comp, my day might look something like this:

In bed at 7:30pm

10:30 pm get up to pee and sip some protein
2:30 am get up to pee and sip some protein
4:30 am down 10g glutamine plus 4g aminos, rub on or swallow some yohimbine, go for hour mixed cardio...also mix glutamine in water bottle to sip while doing cardio. Take another 4g aminos and a slug of glutamine straight after cardio.

7:30 am
breakfast (50g carbs, 35g protein, 10g EFAs, 3g creatine)

10 am weight train

11 am meal number 2 (35g carbs, 35 g protein)

1 pm meal number 3 (20g carbs plus fibrous veggies and 35g protein)

3 pm nap

4 pm meal number 4 (fibrous veggies and 35g protein)

5:30 pm 30 minute mixed cardio (with glutamine and aminos)

7 pm meal 5 (fibrous veggies and 35g protein)

And on, say Saturday, it would look the same except cardio is a cruisy 2 hour walk, meal number 1 would be 75g carbs from oats instead of 50, and meal number 5 would be whisky, unilimited pasta, ice cream and choc sauce....

PLEASE keep in mind YMMV and I have no expereince with the Anabolic diet.