opinion on refeed strategy

[fitnessgirl25]

Ive been reading posts for about 2 hours now, cant seem to find what im looking for, so heres my questions....just looking for some personal experiences or opinions...

Interested in hearing what type of refeed strategy worked for you the best, im debating on changing my refeeed strategies. I'm about 16 weeks out from figure comp at around 18% bf last i checked. Ive been doing 6 days ckd diet, then 1 day refeed starting hi gi carbs then switching to low totalling 450 grams all day. I like dieting liek this, I handle the low carb thing well so I dont wanna change that but I jsut dont feel like Im benefiting from refeeding this way,

I was considering these options, what do you think:

1. 5 days hi fat/hi protein, on end of 5th day have a 6 hour refeed of 300 grams.

2. Having 2 6 hour refeeds weekly of about 250 carbs each.

3. 5 days hi fat/hi protein then 2 days carbs.

These are some options Ive read on different threads, my last question is I know how many carbs Im suppose to have on ckd from the ckd calculator, but how do I find these numbers for the anabolic diet or bodyopus?? anyone know the formula

 

[obiwan9962]

mr X the man to ask

 

[Stryc-9]

I don't have the formulas you're after - but I can offer you my personal experiences with different kinds of refeeds.

What worked best for me was 5 days low carb with a 2 day refeed. Anything shorter and I didn't acheive adequate glycogen recompensation - and I was exhausted in the gym. My lifts were much better upon re-entering the low-carb phase after refeeding for longer durations. Eventually I could "sense" when I had consumed enough. Trial and error really.

I also found that I had better results keeping things really clean (i.e., keeping fat really low and avoiding fructose).

Good luck!!

 

[overhead]

I am not sure about the others, but the anabolic diet does not give a any specific info on the refeed. If I remember correctly he just says eat carbs until you feel yourself start to "smooth out".

 

[fitnessgirl25]

ok thx for the info, maybe ill try the 2 day refeed, just dunno how many carbs, wish i had a number, on ckd my number was 450 Hi Gi for first day and 250 low Gi for second day, personally I dont like these numbers, Ive been doing 1 day of 450 every saturday, just feel like 6 days low carb is not helping me maintain some mucscle mass while trying to lean out, guess ill try the 2 day carb up and see how i feel.

 

[kicklikebrucelee]

Sorry I can't give you any specific ratio's, but........Refeed for one day worked excellent for me....however I had only one meal of hi gi carbs then the rest low to moderate. Used w/ R-ALA, and I could feel my glycogen stores replenish...so when they started to feel full I cut off. I noticed it first in my legs....so if that helps!

 

[Mr.X]

Ive been reading posts for about 2 hours now, cant seem to find what im looking for, so heres my questions....just looking for some personal experiences or opinions...

Interested in hearing what type of refeed strategy worked for you the best, im debating on changing my refeeed strategies. I'm about 16 weeks out from figure comp at around 18% bf last i checked. Ive been doing 6 days ckd diet, then 1 day refeed starting hi gi carbs then switching to low totalling 450 grams all day. I like dieting liek this, I handle the low carb thing well so I dont wanna change that but I jsut dont feel like Im benefiting from refeeding this way,

I was considering these options, what do you think:

1. 5 days hi fat/hi protein, on end of 5th day have a 6 hour refeed of 300 grams.

2. Having 2 6 hour refeeds weekly of about 250 carbs each.

3. 5 days hi fat/hi protein then 2 days carbs.

I would go w/ the 2 day carb up, (3), because the others don't make any sense, the amount of carbohydrates and day choices will most likely overspill into fat gain or not be enough to do any good. Usually 2 day carb ups are for glycogen supercompensation, but I'm not sure that's what you're looking for. Thus, you might do good w/ friday night/ and whole sat (or end of day 5 and whole day 6) for a refeed

These are some options Ive read on different threads, my last question is I know how many carbs Im suppose to have on ckd from the ckd calculator, but how do I find these numbers for the anabolic diet or bodyopus?? anyone know the formula
read my CKD manual, it's fairly simple there: www.MMSFitness.com
Mr.X's Articles"

Mr.X

 

[fitnessgirl25]

thankyou mr. x, yes i read your ckd manual, i will probably do the friday night into saturday. you said,
"but I'm not sure that's what you're looking for. "

Im looking to maintain muscle mass as much as possible and loose body fat for figure competiton (now 16 weeks away). i started dieting 20 weeks out. i am all natural , right now im not doing any cardio just heavy weight training (5x5), I feel like im getting fatter on my carb up day, ive followed every day to the exact gram of what im suppose to be eating NO cheating not even on thanksgiving, the carb up day has been confusing me the most!! Ive read and reread posts and articles and so on.... some say all hi GI some say 1/2 and 1/2, some say all low gi until you get to a sticking point with your body fat then do hi gi refeeds every 5 th day............... just very confusing...I want to step on stage knowing I did every day the best I could, that i did all my research and gave it 100%, thats all i need to win in my head..............so i appreciate greatly all your help and advice, thanks

ps. Im taking ala on carb up days and with post workout shake which contains whey, creatine, glutamine, dextrose . i also take zma before bed, multi vitamin, adn aminos throughout the day.

 

[serbyte]

You are at 18%bf, and you plan on going into competition in 16 weeks? I think you should have started dieting earlier.

 

[Deleted member 33117]

serb she is a woman, not a male bodybuilder. Female Fitness competators aren't trying to get to 4%. 16 weeks is enough.