Refeeds mess me up. How to gain control of these?

[JJFigure]

I've been refeeding on oatmeal (since I really miss it) and honey. Depending on how many calories I'm allowing for that day, I either do 1 cup of oatmeal plus 1T. honey or 1 1/2 cups oatmeal plus 1T honey. This give me both my starches for muscle glycogen and a small amount of simple sugars for liver glycogen. I usually feel fine the next day, with just a small amount of water retention. I refeed every 4 days.

 

[valerie]

Just one more thought on refeeds, I have found it to be helpful to take a look at myself the next morning after the carb up. This can help you determine which foods to go with. Personally I don't carb up with wheat products. They cause me to hold more water and also I suspect that I have a sensitivity with them. My joints feel way better when I'm wheat free. You could start by using the foods you mentioned and then check yourself out in a mirror the next morning and see how your physique looks. Keep a record and this can be used when you are ready for that final carb up pre-contest. You can also note your strength and energy levels after carbing up with those foods. What I have also used this for those times I'm really craving crap or even worse have already eaten crap and the next day I literally can see the foods on my physique,most obviously my abs. Just by using a little observation and awareness you can fiqure out which foods work best for you. There are many foods out there that can cause problems for us . I look at it as a science project-your body is your project. Good Luck-Valerie

 

[NorwayFitness]

Does everybody experience water retention when carbing up ?

I'm fairly lean ( guess about 10-12 % ) and even if I totally pig out for a day and eat whatever, and that means FAT I usually look even more cut the day after.
The only time I notice slight water retention is around my period, and only now when I'm really lean.
Am I a freak ???

NF

 

[JJFigure]

I'm fairly lean, and my leg definition definitely blurs after a fairly limited carb up. Of course, I'm using oatmeal and have been resistant to changing to something else. I probably should try rice or something else - I just really miss my oatmeal :-(

 

[SteelWeaver]

Yes, NF, you are a freak!

LOL. Well, maybe not, I dunno But if you're cheating on fat, it won't give you water retention. Only carbs and sodium do that, as far as I know. I believe it's a fairly common strategy in the last few days pre-comp, when carbing up carefully and trying to avoid spillover, to fat load.

Also, like has been said on this thread - it's the TYPE and AMOUNT of carbs, and I believe timing also has a lot to do with it. If you eat a truckload of sugar in two hours, it'll probably give you more bloat than a truckload of chick peas over two days. Maybe MS can explain why - I think it's just to do with carb/sugar/insulin sensitivity or lack of. Slower/faster absorption times. The max your muscles can absorb at one time?

JJ - it's funny you're into oatmeal right now - I just switched it OUT of my diet for brown rice - it was making me gag. But maybe that's because it's the only carb I ate (besides refeeds) for my entire diet last time. Eugh!

Valerie and Sassy - what are the approximate carb numbers there? Looks like about 100g. Is that enough to be called a carb-up? Where does it take you to total daily calorie (aaarrrgg that nasty word) wise?

 

[valerie]

Hi Steel-yes the numbers aren't real high. The cream of rice is 22 grams cho per 3 tablespoons and I use 6 tbls, the yam or sweet potatoe is 6 ozs=35 grams, fruit really depends on choice for ex. I'm using blueberries cause they are in season here and yummy, these add 20 grams per 1 cup serving ( I eat maybe half that ) a banana would be 26 grams per 4 oz serving. The one to two cups veggies would depend on choice as well. So for me the total number of carb grams is around 100.

Please keep in mind that I am 5'6 136, you may need to add to that amount. I would not up the amount alot. Perhaps an 8 oz yam or sweet potatoe, just up a little bit. Remember this carb up is to keep your thyroid happy, your mind clear and help spare your muscles,etc. The way I use it , is have this carb up meal as the last meal of the day in place of my normal meal not in addition to the days meals, for me the total number of meals stays the same-5.

I would suggest going to Beverly International website, www.bodybuildingworld.com . They have lots of contest diets posted or you can e-mail them for a diet . Just a note- I do sell their products. I have had much success with using their diets and products. They have helped me win several contests. Please don't take this as an ad for them. They are an honest company and they know their stuff.

I do my carb ups on mondays and thursdays when dieting for a contest as this can take up right up to contest time. Hope this helps-Valerie

 

[NorwayFitness]

Yes, you do have a point there Steel about the fat and water retention...
I just wanted to be a freak...for once

How is the dieting going ?? Getting nuts ??

NF

 

[JJFigure]

I hit the wall big time this past week, so I think I'm going to increase my carb intake a little on my load days. I've been carb-loading with 75-100 grams/carb spread over my last two meals; based on my research of refeeds, this doesn't seem to be enough. You're supposed to increase calories 20-50% over maintenance; I was staying within my maintenance calories (albeit at the higher end). Yesterday, I tried using three meals instead of two so I would be carb loading during the last 6 hours of the day, and went 500 calories over my cutting maintenance limit. I had a great run this morning and definitely don't feel as fatigued and I'm not hungry. It looks like I'll be under maintenance calories today, because I'm just not hungry - AMEN! I kept it clean - oatmeal all the way, and I'm not holding excess water or bloat today. That whole leptin thing just sucks though - why can't our bodies just cooperate a little?

I might try cream of wheat as a switchup - I couldn't finish my last bowl of oatmeal. Maybe I'm finally getting sick of it.

 

[SteelWeaver]

based on my research of refeeds, this doesn't seem to be enough. You're supposed to increase calories 20-50% over maintenance;

Yes, actually that's true. And much as it's difficult to believe, it works, except if you go off the rails like I did before this post, lol. Although, technically I didn't go off the rails, because I managed to stick to pretty much pure carbs - I wasn't eating pizza and shoe creams and chocolate eclairs. I just went on too long, too much. Like MS has said a few times - one really needs to be very in touch with one's body if doing this without numbers or a trainer. I think I'm slowly getting there - practice makes perfect.

I might try cream of wheat as a switchup - I couldn't finish my last bowl of oatmeal. Maybe I'm finally getting sick of it.

LMAO - doesn't take long, does it? Baked sweet potatoes with cinnamon and splenda/equal are simply yummy. Or chick peas with yoghurt and black pepper and some fresh herbs. Or legume tomato curry.

 

[JJFigure]

I was just in the grocery store, and wandered down the cereal isle (something I never do). I checked out the cream of wheat/oatmeal section and was amazed by the new varieties. I usually only eat whole oats and I buy them from a healthfood store in bulk, so I don't look at the instant stuff very often. There's bananu nut oatmeal, cinnamon roll oatmeal, baked apple oatmeal... the list just goes on! It actually made me want to eat some more oatmeal. Plus, these things are in packets so it's easy to control calorie/carb intake.

I bought a variety pack and will let you guys know how it tastes during my next refeed. I also bought some maple brown sugar cream of wheat. YUM!