The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    The Nothing
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    Refeeds/Carb ups

    For all of those who have or are cutting:

    Do you go all out on refeeds or do you count the amounts of carbs and calories you take in on refeeds? I'm asking this because I'm an endomorph, and i'm afraid if i go all out and just eat whatever on a refeed day i will f*ck up my progress instead of gaining the benefits.

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  3. #2
    Rory Parker Behemoth's Avatar
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    Basically my refeeds are like this. I eat my normal amount of protein, I stray away from most all fat I can avoid. And I allow myself to most any carb I want. I don't go all crazy and eat myself until my stomache hurts. I just eat as if I weren't a bodybuilder, casually like a normal 16 year old kid.
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  4. #3
    confused by simplicity bradley's Avatar
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    Re: Refeeds/Carb ups

    Originally posted by bryancore
    For all of those who have or are cutting:

    Do you go all out on refeeds or do you count the amounts of carbs and calories you take in on refeeds? I'm asking this because I'm an endomorph, and i'm afraid if i go all out and just eat whatever on a refeed day i will f*ck up my progress instead of gaining the benefits.
    I think you should plan your refeeds just as you would your diet. Hence the reason that they are called refeeds and not cheat days. I don't think you need to count every calorie or carb that you eat but just don't pick up a bag of cookies and a half a gallon of ice cream for the sake of a refeed.

    When overfeeding on both carbs and fat which is usually the case when someone is going "all out" your body will be using the carbs as energy/glycogen and the fat will be stored as fat.

    I do think it is okay to have cheat foods if you have the craving for them but just eating them all day is not the ideal way to go about refeeding IMO.

    Just stick to high carb foods that have minimal fat, and you will be fine. This can still be fun. Just pick up some kid cereal that you usually wouldn't get to have, etc. Be a little creative
    Last edited by bradley; 05-26-2003 at 02:05 PM.

  5. #4
    Senior Member GhettoSmurf's Avatar
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    IMO i wouldnt "go all out" i mean, i know if i were cutting or doing a CKD and was going to have a planned carb up, i'd look through the kid cereal section

    IMO i'd try to stick with high carb foods, and try to avoid high amounts of fat.
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  6. #5
    The Nothing
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    Pretty much the opposite of a CKD?

    Regular Days: Low Carbs, High Fats
    Refeeds: High Carbs, Low fats

    right?

  7. #6
    Senior Member GhettoSmurf's Avatar
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    exactly. i've heard quite a few people on the www.c-k-d.com board basically say that on the carb refeed days, they keep protein the same, but switch the fat and carb ratios.


    so like if you are eating 30/10/60 p/c/f (**just a ratio im using as an example**) on your normal days, then you would try to have 30/60(or more)/10(or less) on your refeed.

    but yes you are exactly correct
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  8. #7
    confused by simplicity bradley's Avatar
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    Here is an article that might be of help:

    http://www.thinkmuscle.com/articles/...genic-diet.htm

  9. #8
    Define Your Soul SoulOfKoRea's Avatar
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    hmmm, I just found out that many cereals contain partially hydrogenated oils.... that oreo case should be against cereals since most children and adults eat cereal for breakfast
    My profile picture is about 5 years old, I'll get around to taking some progress pics eventually.

  10. #9
    Senior Member GhettoSmurf's Avatar
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    what cereals contain partially hydrogenated oils? i thought MOST kids cereals were very low in fat, and therefor unlikely to have the oils? can you tell me some of those cereals that have the oils?
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  11. #10
    Hulking bulking bruiser Minotaur's Avatar
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    I eat whatever I want on my refeed days. I don't eat a lot, I don't make a pig of myself, I just eat what I want. And it's working.

  12. #11
    the stone cold stunner Ironman8's Avatar
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    Originally posted by GhettoSmurf
    what cereals contain partially hydrogenated oils?
    Doesn't some granola have some added partially hrydrogented fats?
    You kill me in a dream, you better wake up and apologize....

  13. #12
    Senior Member GhettoSmurf's Avatar
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    yes granola. but im talking about kids cereal (lucky charms, frosted flakes, cookie crisp, etc.)
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  14. #13
    the stone cold stunner Ironman8's Avatar
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    Oh.

    Is Honey Nut Clusters considered a kids cereal? I think that has partially hydrogented fat in it.
    You kill me in a dream, you better wake up and apologize....

  15. #14
    Senior Member GhettoSmurf's Avatar
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    well note the "nut" part of the title. there's your answer...
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  16. #15
    Push powerlifting heathj's Avatar
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    I'd say most "kid" cereals are just high sugar concentrated cereals, like cinnamon toast crunch, lucky charms, etc.

  17. #16
    Wannabebig Member
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    Re: Refeeds/Carb ups

    Originally posted by bryancore
    For all of those who have or are cutting:

    Do you go all out on refeeds or do you count the amounts of carbs and calories you take in on refeeds? I'm asking this because I'm an endomorph, and i'm afraid if i go all out and just eat whatever on a refeed day i will f*ck up my progress instead of gaining the benefits.
    I have been using 6 hour, more or less uncontrolled refeeds done twice a week. I can usually eat between 700-800 grams carbs before I start feeling sick. I try to limit fat to some extent but that is about it. I just have fun with the rest of it. So far it has been working.

    If you have a huge appetite like me and still don't want to count kcals, you might try the shorter refeeds first. Daylong refeeds can be a problem done like that sometimes.

  18. #17
    Senior Member GhettoSmurf's Avatar
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    yes, but is 6 hours long enough to refil muscle glycogen(sp?) that you lose while on keto?
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  19. #18
    confused by simplicity bradley's Avatar
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    Originally posted by GhettoSmurf
    yes, but is 6 hours long enough to refil muscle glycogen(sp?) that you lose while on keto?
    I wouldn't think so assuming that the individual is fully depleted. The enzymes that are involved in storing the glycogen will be what limits the amount of glycogen replenishment. Just cramming in the required amount of carbs over a 6 hour time period is not going to cause glycogen levels to be topped off.

    From what I have read you should be able to refill muscle glycogen completely with a 24 hour carb up assuming that you performed a depletion workout before beginning the carb up and a sufficient amount of carbs were consumed during the carb up.

    Although the first 6 hours after the depletion workout will be the time when the greatest amount of carbs can be used to refill muscle glycogen.

  20. #19
    the stone cold stunner Ironman8's Avatar
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    And wasn't there a theory that you should start your carb up before you go to sleep, and then continue the next day?
    You kill me in a dream, you better wake up and apologize....

  21. #20
    confused by simplicity bradley's Avatar
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    Originally posted by Ironman8
    And wasn't there a theory that you should start your carb up before you go to sleep, and then continue the next day?
    You are thinking about the NHE style carbs ups which is where the individual only carbs up over the last one or two meals of the day. Faigin recommends carbing up before going to sleep to avoid the swings in blood sugar that can cause hunger. What he refers to has "hormonal hunger."

    This would not really be relevant in what is discussed above, seeing as how you would be carbing up for just one day total.

  22. #21
    Define Your Soul SoulOfKoRea's Avatar
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    well the three cereals that I have in my pantry(Cinnamon toast crunch, LOW FAT granola cereal thingy from Kelloggs, and the Oreo cereal<~~die die die!) contain either Partially Hydrogenated Soybean Oil and/or Cottonseed Oil
    My profile picture is about 5 years old, I'll get around to taking some progress pics eventually.

  23. #22
    aka Boobalowski raniali's Avatar
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    from what i have read from lyle (and my own personal experience), an improper refeed may make or break your results. it is my opinion that refeeding the "right" way is just as important as keeping carbs low for a proper keto diet. too much/too long of a refeed means all the extra goes right back into fat storage.

    however - for all those who continue to make progress doing what they want, then more power to you. i just don't think that a keto newbie should start off with such flexibility.
    Size is SEXY!

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  24. #23
    Senior Member GhettoSmurf's Avatar
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    Originally posted by Ironman8
    And wasn't there a theory that you should start your carb up before you go to sleep, and then continue the next day?
    actually, with a CKD diet, people do carb up for 36 hours sometimes. right when they are done with there depleation session, and then continuing the next day.

    so i dont think that only applies to a NHE diet.

  25. #24
    confused by simplicity bradley's Avatar
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    Originally posted by GhettoSmurf


    actually, with a CKD diet, people do carb up for 36 hours sometimes. right when they are done with there depleation session, and then continuing the next day.

    so i dont think that only applies to a NHE diet.
    Yes I am aware of that, but I was referring to a 24 hour carb up(see the post above Ironman8's). Obviously if you are carbing up for more 24 hours you will have to sleep sometime, unless you plan to stay awake for the duration of your carb load.

  26. #25
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    on my carb up...i wake up on saturday morning and i eat whatever the hell i want all day through sunday night. 36 hours. i am at about 14 percent bodyfat and i am having great results. not anything unusual, the fat is coming off slowly but surely. i also have been doing this on and off for about 2 years. so i think my body is adjusted to it. i would not advise a newbie to do what i do. take time to do it right, then after you get comfortable adjust to what works for you!

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