Cheat Meal........

[MACKATTACK]

Is 2 slices of plain pizza for lunch an ok cheat meal??

[TRT,MAN]

every day? i was under the impresion that cheat meal was one time during the week?

[MACKATTACK]

its just for today, lol.............

[Phate]

Is 2 slices of plain pizza for lunch an ok cheat meal??

depends, it's not much of a cheat if you are going for leptin increase

[MACKATTACK]

depends, it's not much of a cheat if you are going for leptin increase

Leptin Increase?

So are u telling to add some peperroni on it? lol

[MACKATTACK]

bump......im about to choose my cheat meal.......lol

[Phate]

Leptin Increase?

So are u telling to add some peperroni on it? lol

Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.

Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance.

Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.

I can’t count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Par’s articles for a more detailed and scientific explanation.

So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.

Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed

Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.

How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).

A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.

During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:

Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers

Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.

You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.

Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.

Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you’re doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.

The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, it’s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.

that should about some it up, though this doesn't apply to people that cycling carb diets as they include high days

[DSM4Life]

So can i save that box of Oreo's for my refeed day and it be ok ?

[Phate]

So can i save that box of Oreo's for my refeed day and it be ok ?

is this an honest question

[ace001]

Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.

Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance.

Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.

I can’t count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Par’s articles for a more detailed and scientific explanation.

So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.

Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed

Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.

How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).

A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.

During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:

Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers

Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.

You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.

Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.

Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you’re doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.

The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, it’s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.

that should about some it up, though this doesn't apply to people that cycling carb diets as they include high days

Good info. I been thinking about doing some refeeds. Still researching when and how often I need to do it. Thats one of the best explanations I have read so far..

[MACKATTACK]

I went with plain grilled chicken on top of two plain slices of pizza.....

[DSM4Life]

is this an honest question

50/50

Technically it is fast acting carbs as long as its not over done.

[eatrainrest]

I went with plain grilled chicken on top of two plain slices of pizza.....

wouldnt pizza be one to stay away from since thers a good amount of fat per slice?

[Phate]

50/50

Technically it is fast acting carbs as long as its not over done.

fast acting and extremely processed, but it could be used as a refeed, i'd rather tell someone to have something like that that they are really looking forward to and thus they won't cheat intermittently than have them eat something that they don't really care for and risk them cheating when they aren't supposed to

[Phate]

wouldnt pizza be one to stay away from since thers a good amount of fat per slice?

yeah...but you can take off the cheese

[MACKATTACK]

wouldnt pizza be one to stay away from since thers a good amount of fat per slice?

I still have my lifting and 20 mins of cardio today (did the 40mins of cardio pre brkfst already) so some of it will be burned off. Its not like I am eating my cheat meal late at night. Plus I look at it as a reward in a way.

[eatrainrest]

I still have my lifting and 20 mins of cardio today (did the 40mins of cardio pre brkfst already) so some of it will be burned off. Its not like I am eating my cheat meal late at night. Plus I look at it as a reward in a way.

im seriosuly just asking because i was going to do the same exact cheat as you lol

[eatrainrest]

yeah...but you can take off the cheese

thats true, although its the oils they to cook the pizza whers it loaded

[MACKATTACK]

im seriosuly just asking because i was going to do the same exact cheat as you lol

I mean, obviously its not the "best" option because of the cheese and oil but I'll tell you one thing that shit tasted AWESOME!!! lol

I guess a better option would be a huge bowl of cheerios with 2% milk and a protein shake but the pizza with grilled chicken just sounded good.......

[eatrainrest]

I mean, obviously its not the "best" option because of the cheese and oil but I'll tell you one thing that shit tasted AWESOME!!! lol

I guess a better option would be a huge bowl of cheerios with 2% milk and a protein shake but the pizza with grilled chicken just sounded good.......

yea ill see if i lose self control, most likely will thansk for giving me the idea bro

[(1*)]

a friend of mine that competes does high carb days. when he does this he eats low and high glycemic carbs. he told me that on these days it doesn't matter where the carbs come from as long as they are fat free (or low fat) carbs.
could be white rice, breads, etc etc.
he also said it's good to throw in abunch of sugars like, sweet tarts, and gummie bears.
is this bad due to the refined sugars or are you fine doing this????????

[Phate]

a friend of mine that competes does high carb days. when he does this he eats low and high glycemic carbs. he told me that on these days it doesn't matter where the carbs come from as long as they are fat free (or low fat) carbs.
could be white rice, breads, etc etc.
he also said it's good to throw in abunch of sugars like, sweet tarts, and gummie bears.
is this bad due to the refined sugars or are you fine doing this????????

refined carbs are actually better at raising leptin than low GI carbs, so it's perfectly fine, in fact it's encouraged AS LONG AS YOU ARE STRICT ABOUT NON REFEED DAYS

[(1*)]

ok.. thanks. that's what he said. just wanted confirmation i guess.