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03-15-2010, 05:52 PM #521
Has anyone noticed that an excessive carb-load cancels out weight loss? My buddy said he ate nothing but junk for 2 days and a ton of cals and says he looks like he gained back several lbs. I told him it's probly just bloat from such a hard cheat but figured I'd check for him. He's been good until now, so who knows.
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03-15-2010, 06:48 PM #522
Hey Guys I have been looking for an all in one drink for the Carb-up days that has maltodextrin/protein without any fructose and finally came across one today. The funny thing is my gym sells it and its been staring me in the face for months now. Its alil expensive but its a big load off my mind just going to the fridge and having a perfect pre-made drink to chug every friday.
http://www.bodybuilding.com/store/abb/massrecovery.html
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03-15-2010, 07:46 PM #523Member
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this is what is confusing. lots of people on hear claim that they gain back more weight then they lose on their carb ups, even if they are strict with the carb ups and dont eat junk and stuff. How can you lose weight when you lose 4 in 5 days and put back on 6 in two days? I know TOP has said it over and over that this diet is not about losing weight it is about losing fat, but for those that need to lose a lot of fat there is now way that can be done without also losing weight.
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03-15-2010, 07:47 PM #524Junior Member
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what do you think is going to happen if you eat junk for 2 days straight!!!!!, like Top says the carb up isn't a cheat day.. stay disciplined or your wasting your time
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03-15-2010, 09:11 PM #525Member
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Maybe you misunderstood me. I am not eating junk. However if you read other post and I can tell you from my own experience that even eating good clean carbs on carb up days will let you put on more weight (maybe not BF) then you lost during the week.
So my point is two fold.
1. I would think that in order to lose BF quickly one would also need to lose weight, maybe this applys more to those that are 15% or higher. I am no expert but sharing what I have experienced.
2. My body might not like fats therefore I am not losing weight. This is possible. I am down in BF % and yes I do look better but how much of that is due to the workouts and cardio?? I will never know unless I try another diet. I will stick this out for maybe 12 weeks (four more) and then compare a 40/40/20 diet for 12 weeks.
People like MG1228 and fireguy don't follow this diet, is that because they cut better with carbs???
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03-16-2010, 05:08 AM #526Junior Member
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03-16-2010, 06:51 AM #527
Discount supps has it for cheaper, just click the banner at the top if the page.
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03-16-2010, 08:56 AM #528Member
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03-16-2010, 09:25 AM #529
The first 4 and last 4 meals should be liquid for the refeed, for the rest I use bagels,pasta and cereal
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03-16-2010, 09:42 AM #530Member
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So would you use the same drink as above for you last 4 meals or would drinking whey and oats be better?
This is where I think this is very debatable. Why spike your insulin levels that drastic, especially the last 4 meals. Wouldn't a slower digesting carb such as sweet potatos, brown rice, etc be better for those last 4 meals?
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03-16-2010, 11:48 AM #531
Hey guys sorry ive been MIA. I had to be somewhere for work for a week and then i came back and im trying to close on some real estate. Hopefully everything will be back to normal soon...TOP
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03-16-2010, 11:50 AM #532
good to have you back mate!!
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03-16-2010, 12:02 PM #533
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03-16-2010, 12:02 PM #534
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03-16-2010, 12:07 PM #535
This is what i like to see! Sounds as if you are doing everything correct.
If its done correctly you will not lose any strength! I have actually watched a few guys get stronger as they have lost weight. all due to the 3 day carb load priming the body for ultimate utilization!
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03-16-2010, 12:07 PM #536
well mate, i think i do better on fats than carbs.....i feel great during the week and sickly when i do the carb load lol......i dont weigh myself so i just go off the mirror and peoples coments...and both are good..
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03-16-2010, 12:35 PM #537Associate Member
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03-16-2010, 12:56 PM #538Member
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03-16-2010, 07:25 PM #539
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03-17-2010, 02:54 PM #540
So I found this:
"""
Duration and Amount of Carb Load
Arguably the two most critical aspects of a successful carb-load are the duration of the carb-load and the total amount of carbohydrates consumed during this time period. In brief, to achieve optimal glycogen levels, both the duration of the carb-load and the amount of carbs eaten must be correct. The rate limiting step in glycogen resynthesis appears to be activity of the enzymes involved in glycogen synthesis (1). Regardless of carbohydrate intake, there is a maximal amount of glycogen which can be synthesized in a given amount of time. That is to say, consuming all of your carbohydrates in a 4 hour time span, with the goal of returning to ketogenic eating that much sooner, will not work. Only when the proper amount of carbohydrates is consumed over a sufficient period of time, can glycogen compensation and/or supercompensation occur. Following exhaustive exercise and full glycogen depletion, glycogen can be resynthesized to 100% of normal levels (roughly 100-110 mmol/kg) within 24 hours as long as sufficient amounts of carbohydrate are consumed (1,2). Assuming full depletion of the involved muscles, the amount of carbohydrate needed during this time period is 8-10 grams of carbohydrate per kilogram of lean body mass (8-10 g/kg). With 36 hours of carb-loading, roughly 150% compensation can occur, reaching levels of 150-160 mmol/kg of muscle glycogen. To achieve greater levels of muscle glycogen than this (175 mmol/kg or more) generally requires 3-4 days of high carbohydrate eating following exhaustive exercise (3). It should be noted that carb-loading has primarily been studies following endurance training, not weight training and there may be differences in how the body handles carbs following weight training. The first 6 hours after training appear to be the most critical as enzyme activity and resynthesis rates are the highest, around 12 mmol/kg/hour (4). Following weight training, with a carbohydrate intake of 1.5 grams carbohydrate/kg lean body mass taken immediately after training and again 2 hours later, a total of 44 mmol/kg can be resynthesized (4). Over the the first 24 hours, the average rate of glycogen resynthesis ranges from 5-12 mmol/kg/hour depending on the type of exercise performed (5). In general, aerobic exercise shows the lowest rate of glycogen resynthesis (2-8 mmol/kg/hour), weight training the second highest (1.3-11 mmol/kg/hour), and sprint training the highest (15 to 33.6 mmol/kg/hour). (5,6). The reason that glycogen resynthesis is lower after weight training than after sprint training may be related to the amount of lactic acid generated as well as the muscle damage that typically occurs during weight training (5). At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates total to maximize glycogen resynthesis. These values are for a 154 pound (70 kilogram) person. Significantly heavier or lighter individuals will need proportionally more or less carbohydrate. Simply keep the value of 8-10 grams of carbohydrate per kilogram of lean body mass as a guide. In the second 24 hours, glycogen resynthesis rates decrease (1) and a carbohydrate intake of 5 grams/kg is recommended to further refill muscle glycogen stores while minimizing the chance of fat gain. For many individuals, the small amount of additional glycogen resynthesis which occurs during the second 24 hours of carbohydrate loading is not worth the risk of regaining some of the bodyfat which was lost during the preceding week.
"""
The last part is the most important part to me, because i am going to start this diet soon and am not sure if i should have just one or two carb up days. I read the bodypus book and I know it says from friday post workout till mid of sunday, but if i can get full supercompensation by midnight on saturday, why should i continue it on sunday?
If i wasnt going to continue it on sunday how would my diet look? Start the keto process on sunday and go untill friday workout then carbload?
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03-17-2010, 07:17 PM #541
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03-18-2010, 10:16 AM #542Junior Member
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Alternatives to liquid carbs.. What would be the next best option for your first 4 and last 4 meals during carb up?
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03-18-2010, 12:17 PM #543
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03-18-2010, 03:43 PM #544Junior Member
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thanks Damienm05, usually i ust count carbs for my carb up and don't care which ones they are. so your saying these high GI carbs should be after workout and right when finishing my carb up
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03-19-2010, 04:39 AM #545Member
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Week 9 update......weigh in upon awaking up...up 3 lbs!! Back to 180lbs. No cheat meals all week. Ate same thing everyday same workouts and cardio and even added clen on Wed. Tonight I start the carb load.
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03-19-2010, 04:51 AM #546
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03-19-2010, 04:59 AM #547Member
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I measured 4 weeks ago, will try to do again soon................look better??? Yes, for some reason this week I look bloated thou, I look better then I did 10 weeks ago before diet and working out but how much of that is due to the workout and how much due to the diet???? I hear of people not even working out losing lbs and lbs.
Oh, for what its worth, I pissed on a keto stick yesterday and according to that I'm in ketosis, besides I feel the normal effects of being in Ketosis.
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03-19-2010, 05:08 AM #548Associate Member
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I thought <100g of carbs a day would result in ketosis. Why restrict them to <30g?
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03-19-2010, 06:02 AM #549Junior Member
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Has anyone tried bulking on this diet by adding 500 more calories than your tdee? Im contiplating on what my bulking diet will be.
Thanks,
Chris
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03-19-2010, 06:08 AM #550
I thought about doing it in the near future, but IMO carbs become alot more crucial when it comes to bulking. I am going to run another 40/40/20 diet but with surplus calories/day in hopes of putting on lean mass. I will be keeping the diet super clean to hopefully minimize bodyfat gains.
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03-19-2010, 06:08 AM #551Member
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03-19-2010, 07:05 AM #552
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03-19-2010, 09:23 AM #553Member
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^^^ problem is I am trying to cut!
So would it be a good idea to have a couple pieces of fruit before my workout tonight which then I start carb loading right after? Should I skip the post workout LIT cardio and just have my first liquid carb load meal?
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03-19-2010, 10:04 AM #554
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03-19-2010, 10:11 AM #555
i have a banana and snickers bar before my training tonight....well in a few hours...get in!!!!
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03-19-2010, 10:24 AM #556
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03-19-2010, 10:27 AM #557
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03-19-2010, 10:31 AM #558
banana and snickers are fully loaded with fructose and sucrose which will kick me out of ketosis and let me drain liver glycogen further before my workout....
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03-19-2010, 12:35 PM #559Member
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03-19-2010, 01:39 PM #560
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