Diet Diet Diet.....

DJ wrote:

AlexRon wrote: Would like to ask for a bit more info on the reefed please, you mention chicken burgers etc, I see in your topic you also speak of brownies etc, should I be doing the same?

And how many chips and burgers etc, not sure on the cal on a reefeed

I would go for 1 burger with pineapple,600g of oven bake chips, and 500ml of frozen yoghurt will be enough for now as a refeed. When u get leaner and leaner u will need more calories.

I do massive refeeds because of the amount of training and cardio I do a day. I will refeed on 6500-9000calories depending on length of time I refeed for, how intense my cardio has been during the week and how low my body temperature is. U are just starting out, I am 9weeks into heavy prep.

I have seen a bit about this Refeed story. Is it something that should be introduced and should i be doing this? Silly question but only "refeed"i did was a carb cycle last week.

Once a week is perfect. The point of it is to replenish glycogen stores, boost leptin levels and get metabolic rate going again. When leptin rises so does thyroid output. Leptin drops when u have been on low calorie diet. After 3-4 days leptin levels start to drop making your body think you are starving yourself. Carbs are the only macro that really has an effect on leptin. So in order to boost leptin u need to eat more calories than maintaince. So if u are doing cardio for 500 calories and u have cut out 500calories from your diet that means u are in a 1000calorie defecit. So eat your current daily diet and add in a meal thats about 500calories above maintenance so a meal thats roughly 1500calories thats mainly in the form of carbs, low protein, low fst and low fiber. The reason for that is fiber fat and protein slow down the digestion of carbs and can make u feel ill when getting that meal in. Best to stsrt with a combination of slow and fast acting carbs.

Ok did my measurements now:

Before (12 days) and then current (today)

Neck - 41cm - 40
Shoulders - 126cm - 124
Chest - 109cm - 107
Waist - 96cm - 96
Hips - 95cm - 98 - could this have gone up as my ass got bigger from squats???? Seems odd
Biceps - 38cm - 38
Forearms - 31cm - 31
Quads - 58cm - 56
Calves - 38cm - 38

Water loss.

DJ wrote: Once a week is perfect. The point of it is to replenish glycogen stores, boost leptin levels and get metabolic rate going again. When leptin rises so does thyroid output. Leptin drops when u have been on low calorie diet. After 3-4 days leptin levels start to drop making your body think you are starving yourself. Carbs are the only macro that really has an effect on leptin. So in order to boost leptin u need to eat more calories than maintaince. So if u are doing cardio for 500 calories and u have cut out 500calories from your diet that means u are in a 1000calorie defecit. So eat your current daily diet and add in a meal thats about 500calories above maintenance so a meal thats roughly 1500calories thats mainly in the form of carbs, low protein, low fst and low fiber. The reason for that is fiber fat and protein slow down the digestion of carbs and can make u feel ill when getting that meal in. Best to stsrt with a combination of slow and fast acting carbs.

Ok what i did last week was eat my normal meals daily only just leaving out the basmathi rice which i normally have meal 1,2,3 x100g per meal cooked. This was Monday and Tuesday. Wednesday i Tripled my normal daily carb intake so meal 1,2,3 was 300g basmathi rice cooked per meal.
This was rather unpleasant.
Is this the same concept or should i have chosen another route?

Same concept. U are just using rice as your carb source.

DJ et al.

This thread is worth gold. Thanks for all the info.

Weight down to 90.1 this morning

Having bad pains in my knees and that's with out doing leg days, any thoughts on this, been taking 2 fish oil omega 3,6 caps each day..

Feels like I just finished a hectic leg workout without doing the workout

It's most likely from road running... glucosamine, rest, ice and elevation is the best thing for it.

Get some arthroguard or arthrochoice. Works really well.

For cardio stick to steady state (fast walking) or HIIT. Running and retaining muscle do not go well together.

Hmmm today it seems I have no appetite at all, woke up not feeling hungry and now when its time to eat, not hungry at all

Muscleaddict wrote: For cardio stick to steady state (fast walking) or HIIT. Running and retaining muscle do not go well together.

MA,

sorri vir die hijack, maar sal jy dan nie "draf" advise nie?

Twinkell wrote:

Muscleaddict wrote: For cardio stick to steady state (fast walking) or HIIT. Running and retaining muscle do not go well together.

MA,

sorri vir die hijack, maar sal jy dan nie "draf" advise nie?

3

sprint short and quick as fast as u can will help burn fat and build muscle but draf ...jogging ect over 20 minutes gaan jy spier brand

mike123 wrote:

Twinkell wrote:

Muscleaddict wrote: For cardio stick to steady state (fast walking) or HIIT. Running and retaining muscle do not go well together.

MA,

sorri vir die hijack, maar sal jy dan nie "draf" advise nie?

3

sprint short and quick as fast as u can will help burn fat and build muscle but draf ...jogging ect over 20 minutes gaan jy spier brand

Deadmill Sprints are the best.....15s sprint and 30s rest x 5

Running really doesn't smash muscle as much as you guys think...........

Jeez you guys are patient...

Interestingly, lifmeister suggested google fatsecret - this program is linked to the S-Health App on S4's Galaxy Note 3 etc.

This gives a very detailed breakdown of calorie as well as Fat/Protein/Carb contents of foods. You can select portion size by cup or grams. This will make calculating values alot easier and you can "program" your meal plans to make sure you stick to your eating plan. It also uses the Katch-McArdle formula to calculate your daily calorie requirements for bulking, maintaining or losing weight

Whats even better is that this isn't some American site that you have to try and extrapolate for our food. It even gives values for products by name eg Gelnryck Pilchards in Tomato. Woolworths Smoked Chicken breast etc etc. You can also upload anything that isn't there.

It also has most major supplement products so you can make direct comparisons.

I thought i would hijack this thread instead of creating another.

DJ a mate needs a bit of advise please maybe you can give some guidelines and input.
His diet is bad even while it's clean. He is carb sensitive and needs "help" as he put it. lol

Male 34, 105kgs, 5'9" BF%/ 15%-20% body fat range. Please take into account that he is carb sensitive.

I asked for a run down of his diet which i am still waiting for.
As soon as i get it i will post it.

Open a new thread T-Style

To be honest if u say his diet isn't clean when it's clean then it's not carb sensitivity. He needs to be eating less and more clean before carb sensitivity is an issue. He can be eating 50% of calories from carbs as long as he is in a defecit he will loose fat. End of story

ive totally lost my appetite about 4 days ago, nothing at all

Aids ....
















Just kidding.

hmmm doubt it, next!!!

PoisonedPulse wrote: Aids ....

BAAAHAHAHAHAHA.....sorry that was FUNNY AS HELL!!!!! :lol:















Just kidding.