Carb refeed - pancakes or oatmeal?

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  1. Great thread. I would choose the single source of carbs you crave the most. For me that would be Beer lol.


  2. Can someone give me advice on a refeed? Is it one meal or one day?

    My general carb intake is 150-200g a day, I'm 93kgs 10% BF or so.
    My diet isn't that clean, but I notice I struggle always on lower calories.

    I bought frozen chips low fat, pancakes low fat, rice cakes, pretzels, low fat yogurt ice cream etc

    No idea what I should aim for in 1 meal? It's hard to find low fat options, use to have 97% fat free pizza but they stopped making it 😂

    Thanks.
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  3. Quote Originally Posted by AdelV View Post
    Can someone give me advice on a refeed? Is it one meal or one day?

    My general carb intake is 150-200g a day, I'm 93kgs 10% BF or so.
    My diet isn't that clean, but I notice I struggle always on lower calories.

    I bought frozen chips low fat, pancakes low fat, rice cakes, pretzels, low fat yogurt ice cream etc

    No idea what I should aim for in 1 meal? It's hard to find low fat options, use to have 97% fat free pizza but they stopped making it 😂

    Thanks.
    It is a full day. You should go to maintenance cals or slightly above. It depends on how deep of a deficit you are in.

    You should keep protein at 1 gram/lb of body weight, keep carbs to a minimum and eat the rest of your cals in carbs.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  4. Quote Originally Posted by AntM1564 View Post
    It is a full day. You should go to maintenance cals or slightly above. It depends on how deep of a deficit you are in.

    You should keep protein at 1 gram/lb of body weight, keep carbs to a minimum and eat the rest of your cals in carbs.
    Does that apply if your on a keto diet when its strictly low carb all week?

  5. Quote Originally Posted by AntM1564 View Post
    You should keep protein at 1 gram/lb of body weight, keep carbs to a minimum and eat the rest of your cals in carbs.
    Keep fats to a minimum?
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  6. Quote Originally Posted by money0351 View Post
    Keep fats to a minimum?
    From everything I've read about refeeds, yes.

    http://leanmuscleproject.com/refeed-day/
    http://www.gainsthetics.com/refeed/
    https://www.muscleforlife.com/refeed/
    http://www.iifym.com/refeed-vs-cheat-meals/

    And look around on some other popular forums that I cannot link.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  7. Quote Originally Posted by Oriza7 View Post
    Does that apply if your on a keto diet when its strictly low carb all week?
    I'm not well versed on keto, but I would think refeeding while on keto would be pointless. I would think that single day would take you out of ketosis, which is the state you want to be in. Just a thought, I could be wrong.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. Quote Originally Posted by AntM1564 View Post
    I'm not well versed on keto, but I would think refeeding while on keto would be pointless. I would think that single day would take you out of ketosis, which is the state you want to be in. Just a thought, I could be wrong.
    Yeah, just started it and trying to learn as much as possible. There are 3 types and the one im interested is CKD or Cyclic Ketogenic Diet which calls for minimal carbs and high fat throughout the week with 1 day of refeed or carb load.
  9. AnabolicMinds Site Rep
    The Solution's Avatar

    This is what you want right here:




    Also if you read the Keto Book by Lyle McDonald Refeeds are essential on a keto diet especially during long bouts of being in ketosis. the effects of carbs have benefits for ones t3, leptin, and hormone levels regardless of being in a deficit or using it to gain. The extra boost in calories can have effects on the metabolism and aid fatloss, or be a good tool to add kcals for a bulk. I highly suggest you look into getting that book

    Another famous contest prep coach Dave Palumbo has clients eat a full cheat day or even a prolonged cheat meal (2-3 meals) to help restore glycogen stores from being in a weekly keto based diet.

    if you ever look up Skiploading, this is another form of refeeding by Ken "Skip" Hill. Actually was very successful in a lot of his clients leading up to the stage and in offseason (keto and non-keto) depending on the individuals metabolism and how they respond to carb based or fat based diets.

    and a good video on carb meabolism

    Primaforce Anabolic Minds Rep
    Anabolic Minds Site Rep
    www.anabolicminds.com

  10. [QUOTE=The Solution;5691105]This is what you want right here:

    Also if you read the Keto Book by Lyle McDonald Refeeds are essential on a keto diet especially during long bouts of being in ketosis. the effects of carbs have benefits for ones t3, leptin, and hormone levels regardless of being in a deficit or using it to gain. The extra boost in calories can have effects on the metabolism and aid fatloss, or be a good tool to add kcals for a bulk. I highly suggest you look into getting that book

    Another famous contest prep coach Dave Palumbo has clients eat a full cheat day or even a prolonged cheat meal (2-3 meals) to help restore glycogen stores from being in a weekly keto based diet.

    if you ever look up Skiploading, this is another form of refeeding by Ken "Skip" Hill. Actually was very successful in a lot of his clients leading up to the stage and in offseason (keto and non-keto) depending on the individuals metabolism and how they respond to carb based or fat based diets.

    and a good video on carb meabolism



    Excellent! Great info here. Thanks for taking the time to post this.

  11. Quote Originally Posted by Bmac63095 View Post
    Makes my poops green but they come out easy it may work different for others but it worked for me.
    Anyone else have this effect? Does it increase motility for most people?

  12. What are ways people are trying to do this and stay on a clean , higher quality diet? Gluten free, and choosing foods that have a lower chance to have an allergenic or immune response?

    Most of the higher quality carbs I eat are enhanced with fat and lots of it (ghee, olive oil, coconut oil) .. sweet potatoes ( orange, japenese, purple), acorn squash (w/honey), butternut squash, yucca root,

    Thinking maybe a tapioca, white rice, and/or arrowroot bread/muffin? Use apple sauce to keep bread/muffins moist and just a little ghee or coconut oil? Even add cricket flour for more protein.

    My ex wife ran half marathons and I used to make her "cardio" muffins.. I used to mix up the flours ( coocnut, almond, tapoica, arrowroot, or white rice flour) coconut oil for MCTs, eggs, ghee for taste, honey and/or maple syrup for sweeteners etc... etc.. They worked really well for her and caused much less GI stress then the standard bagel type stuff distance runners eat in the morning before training... Would be an interesting challenge to make them tasty and keep them lower fat. In theory, you could probably use a mix like this for pancakes and waffles too.

  13. Should I time my carb refeed within a 6 hour window around training? I thought I could eat 300-400g carbs 3 hours before training, and afterwards.

    I'm basically got low fat oven chips(less fat than sweet potatoes), pretzels, cereal, fat free mango sorbet, pancakes blah blah blah unsure weather to go boring aka rice, oats.

    Just deciding weather to spread or across the day or focus on 80-90% around my training.

  14. Don't over complicate it. Enjoy the refeed and try and keep fats on the lower end.

    Do you get paid to stay fit year around? This is a hobby for the majority of people on this board.
    Psalms 62:1-62:2

  15. Quote Originally Posted by AntM1564 View Post
    From everything I've read about refeeds, yes.

    http://leanmuscleproject.com/refeed-day/
    http://www.gainsthetics.com/refeed/
    https://www.muscleforlife.com/refeed/
    http://www.iifym.com/refeed-vs-cheat-meals/

    And look around on some other popular forums that I cannot link.
    I'm well aware .
    Your post said 'keep carbs to a minimum'
    I was pretty sure you meant fats so I figured I'd quote it haha

  16. Quote Originally Posted by AdelV View Post
    Should I time my carb refeed within a 6 hour window around training? I thought I could eat 300-400g carbs 3 hours before training, and afterwards.

    I'm basically got low fat oven chips(less fat than sweet potatoes), pretzels, cereal, fat free mango sorbet, pancakes blah blah blah unsure weather to go boring aka rice, oats.

    Just deciding weather to spread or across the day or focus on 80-90% around my training.
    If I was paid, I wouldn't be asking on here, haha.

    I generally don't diet, and sit around 11% all year. I want to get to 6-8% tho, so figured I'd start researching some simple diet tools, and maybe...just maybe add some cardio. 😂

    High carb, low fat day. I don't count calories or marcos, but I generally max out at 200-300g on an avg day mostly from rice. I'll aim for 600-800g of carbs!

    Thanks.

  17. Just wanted to point out to anyone who's been following this thread, there's a great article from press on cheat days that discusses carb refeeding that is worth a read.

  18. That was a decent read
    Psalms 62:1-62:2
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