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  1. #4546
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by The Solution View Post
    Math?
    It takes 30 seconds.
    Take your carb intake . nearly double it
    drop fat and protein like i just suggested above = done.
    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.
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  2. #4547
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Sunnyday View Post
    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.
    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.
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  3. #4548
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    The plan:

    Monday - Quads and Biceps

    Quads
    Squat 4x12,10,8,6
    Hack squat 4x12,10,8,6
    Db step up 4x12,10,8,6

    Biceps
    Chin up 4x10
    Db incline curl 3x10,8,6
    Alternating Hammer curls 3x10,8,6

    Last workout's numbers:

    Quote Originally Posted by Curt James View Post
    4/6/15

    7:30 p.m. - 8:40 p.m.

    Superset
    Squat 135x8, 8, 8, 8
    DB step-ups 25# plate in each hand x12, 12, 12, 12

    Hack squat 70x12, 90x10, 100x8, 105x6
    Chin up -70x10, -60x6
    Db incline curl 20x12, 30x10, 35x4 -- dropset 25x4
    Alternating Hammer curls 20x12, 30x10, 35x8

  4. #4549
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    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.

  5. #4550
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by The Solution View Post
    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.
    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.
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  6. #4551
    OLYMPIAN The Solution's Avatar
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    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 so
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  7. #4552
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by The Solution View Post
    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 so
    Got it. Okee doke!
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  8. #4553
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    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, 35x6

  9. #4554
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    Default 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

  10. #4555
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    The plan:

    Tuesday - Chest and Calves

    Chest
    Incline db bench 4x12,10,8,6
    Chest dips 4x10
    Cable crossover 4x12
    Flat db flyes 4x12,10,8,6

    Calves
    Seated calves 4x10,8,6
    Standing calves 3x15

    Previous workout:

    Quote Originally Posted by Curt James View Post
    4/7/15

    9:20 p.m. - 10:00 p.m.

    Machine bench 90x12, 110x10, 130x8, 150x6
    Assisted dips minus 100# x10, minus 80# x10, minus 60# x8, minus 50# x6
    Cable crossover 25x15, 30x12, 35x10, 40x8
    Pec deck 50x10, 60x10
    Free Motion calves 260x20, 300x20, 340x20, 380x20, 400x20
    Seated calves 45x12, 90x12, 115x12, 125x12
    See if I can get in the gym earlier tonight.

  11. #4556
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/14/15

    8:00 p.m. - 8:30 p.m.*

    30 minutes treadmill 3.0 speed 2.0 incline

    *On treadmill now.

  12. #4557
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Dusty shell toes.

  13. #4558
    OLYMPIAN Ibarramedia's Avatar
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    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

  14. #4559
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    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, 125x15

  15. #4560
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/15/15

    5:00 p.m. - 5:30 p.m.

    30 minutes treadmill 3.0 speed 2.0 incline.

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