Results 4,546 to 4,560 of 6177
Thread: Curt James' training journal
-
04-13-2015, 08:51 AM #4546
I'm confused by the math too...and kinetics was my PhD thesis.
Never did understand refeeds. Tried it one day and it drove me nuts, trying to keep everythiing straight AND chase after the kids.
Even on cheat "days" I make sure I eat my diet food and then eat whatever I want in addition to that. LOL.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-13-2015, 10:46 AM #4547
For a quick example
If you eat 200g protein, 150g carbs and 50g fat
Drop protein and fat slightly (say 175g Protein and 45g Fat)
double carb intake (300g)
When you raise kcals up towards maintainace (depending on individual and what that may be) it helps
1) Reach protein intake and utilize carbs (are protein sparing when minimums are met)
2) Increase metabolism from overfeeding in a dieting phase
3) Increase Leptin and Hormone levels from long term dieting
the result? Possibly increased fatloss and weightloss
again a general example.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-13-2015, 03:58 PM #4548
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
-
04-13-2015, 04:02 PM #4549
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
Bob, I know there's a science involved, but I am happy being a fan who lifts.
I'm not calculating anything. Not even for thirty seconds.
At least not right now.
Hope you had a great weekend!
Hope everyone had a great weekend.
...
Except two, maybe three, people. lol
I worked Sunday at the comic book shop, had a light cheat meal including three slices of pizza at Cibo's and a huge Angry Orchard beer.
-
04-13-2015, 04:49 PM #4550
thanks for the info, Bob. One day after my kids are done with school I will figure out what that means in terms of how to change up my diet. I'm still following the same diet that my coach wrote me in 2011. Calculating anything other than helping them their homework is too much at the moment.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-13-2015, 08:49 PM #4551
Sunny here is what you do
drop protein portions a touch
double carb intake
drop a fat source in one meal and you won't have to calculate on a meal plan
portions are kcals just a different way to allot them
a refeed would be a massive boost in carbs and calories and an easy way to do so2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
04-13-2015, 09:03 PM #45522016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
04-13-2015, 11:26 PM #4553
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
4/13/15
9:02 p.m. - 10:00 p.m.
Squat 135x8, 8, 150x8, 6
DB step-ups 25# plate in each hand x12, 12, 12, 12
Hack squat 90x8, 11*, 8
Chin up -70x12, -60x10, -50x8
[Db incline curl 20x12, 30x10, 35x4 -- dropset 25x4 skipped]
Alternating Hammer curls 20x12, 30x10, 35x6Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
-
04-13-2015, 11:58 PM #4554
Curt James' training journal
"Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.
Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance. Please read Par Deus's first article on Leptin and its benefits:
http://magazine.mindandmuscle.net/ma...D=51&issueID=3
A Quick, Laymans Explanation of Leptin:
Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.
Common sense dictates that the body seeks balance, and if you endeavor to upset that balance---you have to outwit your body. We were built for survival, and unfortunately for the fitness/bodybuilding-oriented folk, “survival” didnt mean 170 pounds of ripped mass at 6% bodyfat.
I cant count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Pars articles for a more detailed and scientific explanation.
Eat Your Way Out of Metabolic Hell
So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.
Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed
Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.
How do you know when you should refeed more often, or less often? Unfortunately, its a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if youre losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).
A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.
Appropriate Foods For a Refeed
During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:
Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers
Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.
You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.
Wrapping It Up---For Now
Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.
Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if youre doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.
The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, its up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.
Anyone carb cycling does not need to follow this refeed. Reason being is because the carb cycling diet uses the High Carb days (every 2 days) to raise Leptin.
I plan on adding more to this as I go. This is just the beginning.
I'd like to thank Dante for his edit's to this write up."Last edited by Hoss06; 04-13-2015 at 11:58 PM.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
-
04-14-2015, 04:22 PM #4555
-
04-14-2015, 08:20 PM #4556
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
4/14/15
8:00 p.m. - 8:30 p.m.*
30 minutes treadmill 3.0 speed 2.0 incline
*On treadmill now.
-
04-14-2015, 08:44 PM #4557
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
Dusty shell toes.
-
04-14-2015, 08:53 PM #4558
Work it Curt!
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
Despite everything, I believe that people are really good at heart - Anne Frank
-
04-15-2015, 12:15 AM #4559
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
4/14/15
8:40 p.m. - 10:00 p.m.
Machine bench 70x15, 90x12, 110x12, 130x10, 150x6
Assisted dips minus 100# x10, minus 80# x10, minus 60# x10, minus 50# x9
Cable crossovers 25x15, 30x12, 35x10, 40x10
Pec deck 50x10, 60x10, 70x10
Free Motion calves 260x20, 300x20, 340x20, 380x20, 400x20
Seated calves 45x20, 90x20, 115x15, 125x15Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
-
04-15-2015, 06:19 PM #4560
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149335
4/15/15
5:00 p.m. - 5:30 p.m.
30 minutes treadmill 3.0 speed 2.0 incline.
Bookmarks