Results 1 to 4 of 4

Thread: Help me quick!

  1. #1
    Shades McCool is offline New Member
    Join Date
    Apr 2002
    Location
    Alabama
    Posts
    20

    Help me quick!

    For the past 4 days I have been on the following ratio
    .60:.30:.10 Protien/Fat/Carbs

    I take in about 1900 Calories a day. I am 6' 200lbs and 10% body fat.

    How important are refeed days? Will I suffer if I dont get these refeed days. Someone please explain this to me! I also do 3 days a week of good empty stomach am cardio!

    Also I am taking in close to 300g of protien a day. Is that enough to make sure I dont loose any of my muscle?

    I would really like some help here because I havent been getting many responses on Elite Fitness. I just need some good help from more that just one or two people!

  2. #2
    wild-one is offline Female Member
    Join Date
    Nov 2001
    Posts
    258
    Not carbing up when you're supposed to will the reduce thyroid hormones responsible for metabolism...when they drop, so does your metabolism

    I suggest you carb up twice a week. On the two days you carb up, your calorie intake will jump...this will prevent your body from getting used to a certain level of kcals.

    Functions of a carb up meal (taken directly from another post):

    Refuels glycogen stores

    Prevents decline in metabolism, (T3 synthesis remains optimal)

    Provides variety – mental ease

    Facilitates muscular growth by inducing uptake of Amino Acids and insulin

    surge drives IGF-1 production. Optimizes “anabolic ” effect of insulin, while minimizing the lipogenic (fat producing) effect.

    A carb up would normally consist of 1/2-1 cup oats, 8-10 oz sweet potato, a banana, cup of veggies & 1 tbsp of fat...flax, peanut butter, etc......done in your 6th meal twice a week.

  3. #3
    wild-one is offline Female Member
    Join Date
    Nov 2001
    Posts
    258
    BTW...you're 6' 200lbs @ 1900 kcals?

    For comparison sake...I cut at 1800-1900 kcals for competition and I'm a 120lb female!

    I think your kcals are too low

  4. #4
    Pembo is offline Junior Member
    Join Date
    May 2002
    Location
    Manchester, England
    Posts
    103
    I am a similar height and weight to you and i cut on a 2300kcal diet. IMO 1900 is to aggressive you take the chance of losing muscle. If your not cutting for competition don't restrict your kcals to aggressivly and I would use glutamine first thing in the morning before cardio to prevent catabolism.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

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