Refeed with carb diet necessary?

Discussion in 'Fitness & Nutrition' started by Hebrew Hammer, May 1, 2007.

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  1. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    Should I add a refeed day with a low carb diet? If so how often? I haven't been sure because my losses have been steady but if it would help I deffinately would like a refeed once in a while.
     
  2. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    nice 20'th post...

    :ugh::rofl:
     
  3. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    yeah I guess. Just always thinking of ways to improve.
     
  4. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    AE ban imminent
     
  5. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    average, around 50-70

    5'9.5'', 185

    Im cutting after a 16 year bulk :rofl:

    I have been seriously working out for 10 months.
     
  6. Genghis.Tron

    Genghis.Tron New Member

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  7. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    4 - because it sucks alot of water out of your fat cells making you see the real progress
     
  8. DatacomGuy

    DatacomGuy is moving to Canada

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  9. EG6

    EG6 OT Supporter

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    :rofl::rofl::rofl:
     
  10. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    So how often? I see tate does it once a week, do you think that would be good or once ever couple of weeks?
     
  11. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    :run:
     
  12. michael

    michael FLORIDA > *

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    just stop low carbing.
     
  13. Genghis.Tron

    Genghis.Tron New Member

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    Depends on your carbs intake and it depends on your activity level. Glycogen stores are around 500 g (100 g for liver, 400g for muscles for an average 180 lbs guy) and 2h of cardio is usually used in studies to deplete the glycogen stores so maybe expect 30 min of cardio to deplete 1/4 of it (120 g). An average lifting session depletes 1/3 of the glycogen stores (167g for the average 180 lbs guy).

    The usual guideline for nutritionist is that 130 g is needed just to function properly but it varies, let's just say 100g is a bare minimum if you don't function well on low-carb.

    So if you take 200g of carbs a day, substract 100g to function and then activities. Glycogen supercompensation isn't effective if you try it too often though, once in a while you could eat a whole bunch of carbs without even thinking about it.

    Just play with these numbers a little until you find a sweet spot. There's something called glycogen supercompensation which lets your muscle take in a higher amount of glycogen than they usually do if the glycogen levels are low. To facilitate glycogen supercompensation further, one should do some intense cardio during 2-3 min (maybe at the end of a lifting session) and eat up some carbs right after it (less than 30 min) and then you have a 24h window to replenish the glycogen stores. The amount of carb you could take after the depletion is HUGE, usually they suggest 5-7 g of carbs/lb but a safest bet would be around 2g/lb in the next 24h (which is similar to what Justin Harris takes in during his high-carb day, he's the one doing Tate's diet).

    So you'd have a pretty high intake during a day, a couple of moderate days, a couple of low days (to deplete glycogen stores) and then do it again. This is more or less what Dave Tate does right now (he's not using the glycogen supercompensation but basically he's playing with glycogen stores).
     
  14. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    any reason why? This is how I dropped 40 pounds last year, while gaining 3 lbs of muscle.
     
  15. Ricey McRicerton

    Ricey McRicerton New Member

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    How did you determine that over a year you dropped 40 lbs and gained back 3 in muscle? :confused:
     
  16. Hebrew Hammer

    Hebrew Hammer Resident Jew goalie OT Supporter

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    body fat%
     
  17. Drewski

    Drewski New Member

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    there is the theory that it keeps your metabolism from adapting by going down. But I'm not a doctor or scientist so I'll stick to the other points...

     
  18. michael

    michael FLORIDA > *

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    for a short-term weight loss (cut before a show, meet, etc), it's fine.. i cant see it being beneficial in the long run.. you're gonna have to eat carbs eventually..
     
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