AD Carb Refeeds - AnabolicMinds.com

AD Carb Refeeds

  1. Professional Member
    CryingEmo's Avatar
    Join Date
    Dec 2006
    Posts
    3,080
    Rep Power
    1635

    Reputation

    AD Carb Refeeds


    I read about people going into carb coma's and not liking carb ups. Honestly, I get a ton of energy from refeeds. I ate 1000 cals, 60% carbs before my WO yesterday, and I couldn't be stopped. I had unlimited energy, and felt great.


    That being said, I almost feel like I should do longer periods of time without a refeed, but then do a 24-36 hour refeed, instead of 12. Like 10 days low carb, 36 hour refeed.



    Thoughts?

  2. New Member
    Neil5585's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Jan 2008
    Posts
    310
    Rep Power
    237

    Reputation

    You can try it and see what works best. That's the great thing about the diet. You can and SHOULD experiment to see what configuration produces the best result.

    However on the flip side, Charles Poliquin worked with DiPasquale and they came up with a diet Charles uses with many of his athletes. That is, the same low carb most of the time, plus PWO carbs and a carb load every 4-7 days depending. On average he does every 4-5 days, but someone quite heavy might do every 7.

    Basically he says the carb loads depend on your current bodyfat. Above 10% and you get one carb meal every 4-7 days where you eat as much as you want in ONE sitting. 8-10% you get two such carb meals on that day. Below 8% and you get an entire day to refeed, every 4-5 days, and the macros aren't as important once you're this lean.

    His PWO carbs for this diet also depend on bodyfat. This is assuming regular bodybuilder types, and not endurance athletes which require more carbs. But basically someone 6% can do 200g carbs PWO and not gain fat or even harm health markers like triglycerides, but someone that's well over 10% should be doing zero carbs and using glutamine and glycine to restore glycogen levels without carbs until they get leaner.

    Also the selection of carbs should reflect your current body composition. Faster carbs and more fat for those that are leaner, and the opposite for those that are chubby.

    And the guide should be, you should keep track of your skinfolds after the carb load, especially the suprailliac, and they shouldn't be going up from the carb load. If they are, you're likely eating too many carbs or doing it too frequently, or perhaps even the wrong type of carbs.
  3. New Member
    amicold's Avatar
    Join Date
    Aug 2007
    Posts
    192
    Rep Power
    183

    Reputation

    I personally am very sensitive to carbs, I do two weeks of low carb, and one day, usually no more than 18 hours, of pounding carbs down.
    •   
       

  4. Professional Member
    CryingEmo's Avatar
    Join Date
    Dec 2006
    Posts
    3,080
    Rep Power
    1635

    Reputation

    It seems effective if I try to center the majority of carbs around a workout. I can eat 1000 calories, workout for 1 1/2 hours doing very hard **** like deadlifts and weighted lounges, then 2 1/2 hours later be hungry again. Eat a small carb shake, then 1 hour later 1000 more cals.
  5. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,664
    Rep Power
    2038264

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Maybe its because you keep your so short? I dont really go into coma until the following day. I usual start my load at abut 7-8pm friday night. Then saturday about 2pm its time for coma. I'm going to try a new spin on my carb refeeds.

    After talking with botch I think I'm going to do a very short load like your talking about on satudays...like noon til midnight
    Serious Nutrition Solutions Representative
  6. Professional Member
    CryingEmo's Avatar
    Join Date
    Dec 2006
    Posts
    3,080
    Rep Power
    1635

    Reputation

    I think a 12 hour refeed with mostly low GI sources is the way to go.


    I was eating kashi cereal, and milk, and ezikiel bread, and I almost consider those cheat carbs, as I could eat oatmeal and sweet poatoes instead.


    I seem to average 4 huge 1000+ calorie meals. My body handles the first meal easy, and any meal before and after a workout easy. I ate like 4600 calories yesterday. Today I plan to eat 2800.
  7. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136023

    Reputation Reputation Reputation

    I have been doing about 24hr refeed starting saturday night at about 5pm, going into sunday at 5pm. I don't really go into a "carb coma".

    The hardest part on the diet for me, is after a while i am running out of variety in the foods i eat.
  8. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,664
    Rep Power
    2038264

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by imprezivr6 View Post
    I have been doing about 24hr refeed starting saturday night at about 5pm, going into sunday at 5pm. I don't really go into a "carb coma".

    The hardest part on the diet for me, is after a while i am running out of variety in the foods i eat.
    hey bro hows the whole CKD/AD bulk going? I havent heard anything in awhile, you logging it or anything?

    I'm switching to a wed/sat 200-300gr carb refeed 80%complex/20%simple for my last 2-3 meals of the night
    Serious Nutrition Solutions Representative
  9. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136023

    Reputation Reputation Reputation

    Quote Originally Posted by Distilled Water View Post
    hey bro hows the whole CKD/AD bulk going? I havent heard anything in awhile, you logging it or anything?

    I'm switching to a wed/sat 200-300gr carb refeed 80%complex/20%simple for my last 2-3 meals of the night
    Nope not logging..

    It is going good. Slow progress on the scale, but progress none the less..

    I have been eating 3500-4k cals a day now for almost 2 months, and am up 5-6lbs or so from when i started the diet. I feel much better though on low carb. I don't feel so bloated, and nasty.

    I am not putting on much fat however, and my waist measures almost identical to what it was before the diet.

    Strength is steadily increasing. Which is great.

    I just wish i could get some more ideas of what to eat, and also increase my cals another 500cal.
  10. Professional Member
    CryingEmo's Avatar
    Join Date
    Dec 2006
    Posts
    3,080
    Rep Power
    1635

    Reputation

    Quote Originally Posted by imprezivr6 View Post
    Nope not logging..

    It is going good. Slow progress on the scale, but progress none the less..

    I have been eating 3500-4k cals a day now for almost 2 months, and am up 5-6lbs or so from when i started the diet. I feel much better though on low carb. I don't feel so bloated, and nasty.

    I am not putting on much fat however, and my waist measures almost identical to what it was before the diet.

    Strength is steadily increasing. Which is great.

    I just wish i could get some more ideas of what to eat, and also increase my cals another 500cal.


    I believe 1/4 LB - 1/2 LB is the most you can possibly gain as far as LBM in a week. So that would mean you are gaining LBM as fast as possible as long as you haven't gained any fat. That would mean slow progress in this case is the best you can possibly do. So, good job. :burg:
  11. New Member
    Neil5585's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Jan 2008
    Posts
    310
    Rep Power
    237

    Reputation

    People that tend to crash really badly probably have poor insulin sensitivity/blood glucose control. Maybe work on that issue while cutting back the quantity, as well as the quantity per meal (which affects glycemic load), and go with some lower GI choices.

    Some ideas to increase insulin sensitivity include high dose cod liver oil during the week; try 30-40g/day, up your mineral intake like ZMK, and obviously plenty of cardio.
  12. Cub
    Cub is offline
    Banned
    Cub's Avatar
    Stats
    5'11"  218 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    930
    Rep Power
    0

    Reputation

    Have a look at Dan Duchaine's Body Opus Diet if you're interested in doing longer re-feeds. CKD is intense! You must be pretty committed Emo Personally I couldn't handle losing weight, even if it was fat. It must be a psychological insecurity. I'd rather stay at 18%+ than be ripped
  13. New Member
    Medic's Avatar
    Join Date
    Dec 2007
    Posts
    99
    Rep Power
    132

    Reputation

    for carb refeeds for me are thursday 7pm - friday bed time

    30g carbs/15g protein before workout (thursday 7pm).....

    Get home, bodyweight in carb powder + 15g protein

    1/2 hour to 45 minutes later more carbs.....

    then friday carbs carbs carbs + rest.

    bodyweight x 5.5-7 g of carbs.... I like bodyweight x 6g
  14. Senior Member
    soontobbeast's Avatar
    Join Date
    May 2009
    Posts
    1,812
    Rep Power
    2248

    Reputation

    i am a little confused.

    i thought you aren't supposed to be lifting weights after the 3rd day of low carb? for example, i started my low carb on july 1st. i lifted at the gym, july 1st, 2nd, and 3rd, and from what i had read, you do cardio until the day before your refeed and you do another depletion workout to make you ultra sensitive to all the carbs you are about to eat.

    from what it sounds like, yall are lifting all through lowcarb/ketosis and even having pre WO and possibly post workout carbs?

    also, if i plan on doing my depletion workout friday, and carb loading saturday all day, should i have pre/post workout carbs on friday and do low carb the rest of the day till i wake up saturday?
    For me, the action IS the juice.
  15. New Member
    StellaArtois's Avatar
    Join Date
    May 2007
    Posts
    307
    Rep Power
    824

    Reputation

    is it better to refeed every 4th day or go 5 straight days and refeed on saturday and sunday only....mind you im taking in moderate carbs 185 grams during the week and 300-400 on refeeds.

    thanks

    weigh - 200lbs
  16. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    Quote Originally Posted by Neil5585 View Post
    You can try it and see what works best. That's the great thing about the diet. You can and SHOULD experiment to see what configuration produces the best result.

    However on the flip side, Charles Poliquin worked with DiPasquale and they came up with a diet Charles uses with many of his athletes. That is, the same low carb most of the time, plus PWO carbs and a carb load every 4-7 days depending. On average he does every 4-5 days, but someone quite heavy might do every 7.

    Basically he says the carb loads depend on your current bodyfat. Above 10% and you get one carb meal every 4-7 days where you eat as much as you want in ONE sitting. 8-10% you get two such carb meals on that day. Below 8% and you get an entire day to refeed, every 4-5 days, and the macros aren't as important once you're this lean.

    His PWO carbs for this diet also depend on bodyfat. This is assuming regular bodybuilder types, and not endurance athletes which require more carbs. But basically someone 6% can do 200g carbs PWO and not gain fat or even harm health markers like triglycerides, but someone that's well over 10% should be doing zero carbs and using glutamine and glycine to restore glycogen levels without carbs until they get leaner.

    Also the selection of carbs should reflect your current body composition. Faster carbs and more fat for those that are leaner, and the opposite for those that are chubby.

    And the guide should be, you should keep track of your skinfolds after the carb load, especially the suprailliac, and they shouldn't be going up from the carb load. If they are, you're likely eating too many carbs or doing it too frequently, or perhaps even the wrong type of carbs.
    Think I might try this plan some time just to see how it works for myself. Some of his stuff is useful.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  17. Advanced Member
    ThomasRivera's Avatar
    Stats
    5'10"  217 lbs.
    Join Date
    Jul 2008
    Posts
    814
    Rep Power
    483

    Reputation

    Quote Originally Posted by soontobbeast View Post
    i am a little confused.

    i thought you aren't supposed to be lifting weights after the 3rd day of low carb? for example, i started my low carb on july 1st. i lifted at the gym, july 1st, 2nd, and 3rd, and from what i had read, you do cardio until the day before your refeed and you do another depletion workout to make you ultra sensitive to all the carbs you are about to eat.

    from what it sounds like, yall are lifting all through lowcarb/ketosis and even having pre WO and possibly post workout carbs?

    also, if i plan on doing my depletion workout friday, and carb loading saturday all day, should i have pre/post workout carbs on friday and do low carb the rest of the day till i wake up saturday?
    It depends what plan you follow really there are many variants of the ketogenic diet. The CKD diet put forth by lyle mcdonalds Ketogenic Diet is very precise. With that in mind - with individual biology, mental attitudes it just doesn't work for everyone.
  •   

      
     

Similar Forum Threads

  1. Adding Carbs
    By jonnyblaze2001 in forum Exercise Science
    Replies: 5
    Last Post: 10-15-2007, 02:38 AM
  2. Adding Carbs
    By jonnyblaze2001 in forum Supplements
    Replies: 10
    Last Post: 10-01-2007, 11:06 AM
  3. Carb Refeed
    By CryingEmo in forum Weight Loss
    Replies: 5
    Last Post: 04-07-2007, 04:25 PM
  4. Ketosis on CKD between carb refeeds
    By Leggo my Ego in forum Weight Loss
    Replies: 8
    Last Post: 08-17-2006, 12:57 PM
  5. Carb Refeed
    By Ibanez in forum Weight Loss
    Replies: 1
    Last Post: 03-02-2003, 09:40 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in