Throughout this year, year and a half on the low carb diet, did you maintain a steady bf% whilst putting on lean muscle mass? Also, I would assume you never had to cut during this time as well. I plan on doing something similiar to this once I reach my desired bf level.
Would you outline how you space your carbs out on M-W-F? What ratio of carbs do you consume on your refeed day? Is it on Saturday?
Sorry for the onslaught of questions!:wavey:
Well for the first portion i was using the "Anabolic Diet" principles, with the goal of trying to add muscle, and picked up some fat in the process, not a ton, but more then i wanted.
Around May 08, i ditched the AD, for a low carb, with my only carbs coming PWO m-w-f. That said i shifted calories where i would lose weight SLOWLY, i mean maybe .2-.5lb per week. I did this till the new year(09), and was down like 10lbs in body weight, pretty lean, and also gained some good muscle, since calories were spot on.
Around new year i switched gears, to put on a bit more muscle while keeping fat in check. Bf stayed within 1-3% of my leanest, while adding significant muscle.
As for carbs, it varied. I tried a few different things. Keep in mind i train first thing in the morning, so preworkout was a 0 carb pro/fat meal.
1. Immedietly post workout i would consume WMS, then 30min later kid cereal. And that was it for the day. Nothing on non workout days, and weekly refeeds on saturday. Durring this time, i would lower the amount of carbs i consumed in these 2 feedings, as needed.
2. When i got fairly lean, and my fat loss started to stall i did the same as above BUT in my next two meals after my post workout meals, i added a SMALL amount of carbs, in place of the fat. And on off days into my first 2 meals. So for instance if i had 15g of fat(135cal), i replaced it with 33g of carb.
As for refeeds it depends. Refeeds adjusted as i got leaner. THey went from say my first meal, every saurday, in incriments, till all 7 of my meals were carbs, the leaner i got.
Here is a thread i started with some re-feed info, as it seems to be the biggest thing, people struggle with, and are confused about.
http://anabolicminds.com/forum/nutrition-health/111954-refeed-carb-up.html
HTH.