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Refeed/super saturation day
The guys that compete, how often do you do them? My carbs are 102g which are extremely low. Better to have one every 4 or 5 days vs once a week where your blasting 1000g of carbs or even more?
I know leaner you are, the more frequent and more carbs your suppose to eat. Like to hear your thoughts!
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Originally Posted by
animal23
The guys that compete, how often do you do them? My carbs are 102g which are extremely low. Better to have one every 4 or 5 days vs once a week where your blasting 1000g of carbs or even more?
I know leaner you are, the more frequent and more carbs your suppose to eat. Like to hear your thoughts!
Typically I’ll do my refeed day on Friday or Saturday. Then deplete down through the week to refeed again.
However I’ve found it’s vital to do pre-refeed weigh in & post refeed weigh in to see 2 things:
1) how many pounds you’ve gone up from the refeed
2) how many days it takes you to get back to pre refeed weight.
Typical rule of thumb is if you’re clearing the refeed weight gain within 1-3 days then you can bump the carb intake next refeed. If it takes longer then 3 days then keep it the same until you clear the food faster. This is a good way to keep an eye on how your metabolism is working and to make sure you’re taking in enough to be saturated but not overly saturated.
For me personally my metabolism catches fire and sometimes I’ll drop a pound or remind the same after a refeed. So I’ll have to do another one the following day which will usually get my weight up a bit. However if you’re gaining some weight from the refeed then just watch how long it takes to come down and adjust from there.
Personally 1000g is a bit high to start at. I only got up to 700 or 800g carbs with moderate fats and low protein for my refeed day. And I think I started at 400-500g
Last thing to note on refeed frequency is how close you are to making weigh in’s. If you have a ways to go then refeeds may not be the best option. Instead have 1 high carb meal of 400g or so one day then go back to the diet. That way you get some refilling of glycogen but not too much to where it’ll possibly stagnate dropping weight
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Originally Posted by
Primemuscle
Typically I’ll do my refeed day on Friday or Saturday. Then deplete down through the week to refeed again.
However I’ve found it’s vital to do pre-refeed weigh in & post refeed weigh in to see 2 things:
1) how many pounds you’ve gone up from the refeed
2) how many days it takes you to get back to pre refeed weight.
Typical rule of thumb is if you’re clearing the refeed weight gain within 1-3 days then you can bump the carb intake next refeed. If it takes longer then 3 days then keep it the same until you clear the food faster. This is a good way to keep an eye on how your metabolism is working and to make sure you’re taking in enough to be saturated but not overly saturated.
For me personally my metabolism catches fire and sometimes I’ll drop a pound or remind the same after a refeed. So I’ll have to do another one the following day which will usually get my weight up a bit. However if you’re gaining some weight from the refeed then just watch how long it takes to come down and adjust from there.
Personally 1000g is a bit high to start at. I only got up to 700 or 800g carbs with moderate fats and low protein for my refeed day. And I think I started at 400-500g
Last thing to note on refeed frequency is how close you are to making weigh in’s. If you have a ways to go then refeeds may not be the best option. Instead have 1 high carb meal of 400g or so one day then go back to the diet. That way you get some refilling of glycogen but not too much to where it’ll possibly stagnate dropping weight
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Makes total sense bro. This is my 3rd one this year. First one was 700 carbs plus a treat, last week was 900 plus 2 treats and I am down 2.6lbs from last weeks refeed. This week I am giong for 1000 carbs and I will have some treats. Carb sources today are mainly jasmine rice, cream of rice, rice cakes, and fat free pretzels. My treats is what I get concerned about it, but I won't know till I try. Last week I only had 5 days between a small cheat and my refeed. I feel very depleted and drained.
I did increase my sodium. How high you keep your sodium?
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Originally Posted by
animal23
Makes total sense bro. This is my 3rd one this year. First one was 700 carbs plus a treat, last week was 900 plus 2 treats and I am down 2.6lbs from last weeks refeed. This week I am giong for 1000 carbs and I will have some treats. Carb sources today are mainly jasmine rice, cream of rice, rice cakes, and fat free pretzels. My treats is what I get concerned about it, but I won't know till I try. Last week I only had 5 days between a small cheat and my refeed. I feel very depleted and drained.
I did increase my sodium. How high you keep your sodium?
Be careful with the treats. The closest I get is cereal, Rice Krispies or gluten free muffins. The treats can become a slippery slope that can lead to binging. So just be wary with those.
How far out are you from your show?
Typically I keep sodium constant throughout prep. I may pull it 2 days out from the show for a day but aside from that I keep sodium in and relatively high
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Originally Posted by
Primemuscle
Be careful with the treats. The closest I get is cereal, Rice Krispies or gluten free muffins. The treats can become a slippery slope that can lead to binging. So just be wary with those.
How far out are you from your show?
Typically I keep sodium constant throughout prep. I may pull it 2 days out from the show for a day but aside from that I keep sodium in and relatively high
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Your going to think I'm nuts, but im not competing. I do this for myself and try to learn anything I can. I do have some pics up and im doing a log for flash right now under var
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Same as Prime..
usually a carb up day is on Saturdays so i can enjoy with the family, then a small fasting followup on Sunday..
tho i fuckin NEED sugary goodness or i WILL NOT saturate... the shit just torches..
i’ve been able to stomach up to 800-ish grams of carbs.. and i’m roughly 50lbs lighter than Prime(5’9” 195 )
but!
i have an extremely physically active lifestyle/job...
and i’m one of those naturally skinny dudes that lives off carbs..
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Originally Posted by
animal23
Your going to think I'm nuts, but im not competing. I do this for myself and try to learn anything I can. I do have some pics up and im doing a log for flash right now under var
Not at all man. Nothing wrong with learning your body and taking it to its best form
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Originally Posted by
animal23
Your going to think I'm nuts, but im not competing. I do this for myself and try to learn anything I can. I do have some pics up and im doing a log for flash right now under var
Not nuts at all!
especially if you plan to compete in the future..
take a couple of trial runs depleteing and re-carbing so you can get the timing and feels right..
dont forget water intake as well..
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I have seen different ways. Some guys will do a burger and a fry as well as clean carbs. I'm sure today I'm over doing it, but we shall see. I do have a hard physical job, so it is an advantage lol
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