flat while cutting

[Angelus]

hey guys ive been cutting for 2 weeks
how can i tell if the size that i lost is just glycogen or muscle?
I look flat (more than before starting to cut)
im getting enought protein and my calories are 500 below mantainance
cardio ED 45 min AM, 5 P/F meals and 1 C/P meal (lost 4 lbs so far)

[SwoleCat]

Not sure how many carbs you consume on training days and non-training days (ideally they should differ in approach) but if you are low-carbing it then you will be flatter than normal due to less muscle glycogen.

~SC~

[Angelus]

ok, thnx for the reply

[TinTin78]

Have one day a week when you recharge your glycogen and you will get a fuller look almost instantly. And after the cutting is over you can raise the carbs and take creatine, it will give you a really nice boost and you will look alot fuller.

[Angelus]

Ill do that thnx,
but how many grams of carbs per lb of body weight you advice for the one day recharge?

[TinTin78]

I eat pretty freely on the eating day, I just load up on carbs and don't count calories that day. It works for me and it keeps me going so I don't get tired of cutting and to see myself flat and without musclefullness.

[lucabratzi]

I eat pretty freely on the eating day, I just load up on carbs and don't count calories that day. It works for me and it keeps me going so I don't get tired of cutting and to see myself flat and without musclefullness.

exactly...i usually only had 1 cheat meal a week...that was a strict cutting...now i have one cheat meal a week but my carbs are higher throughout the week...what does ur diet look like now?....like tintin said a day of carb loading is good....

[Angelus]

im doing my carb loading today shootig for 400g of carbs, during the week i get like 120 ED
thnx guys

[novastepp]

usually a load day will consist of about 60g of carbs per meal. so 400 would work.

[Warrior]

Ill do that thnx,
but how many grams of carbs per lb of body weight you advice for the one day recharge?

If you have been low carb and training hard for two weeks you should take about 24-36 hours to refeed glycogen stores. That will boost your metabolism back up and fill you out. The day after you should still look lean - but full. If you are totally depleted your body will continue to burn fat, even while over eating because priority number one for those incoming carbs will be to replenish liver and muscle glycogen.

Try and keep fat relatively low (less fun - but more effective) and just pound carbs... I would go for at least 600-1000 grams depending on your LBM... I aim for as much as 1600 in my 36 hour window. BTW - you must hydrate yourself while carb loading - do not try and carb up dry if you want to be able to perform in the gym... if you don't get in adequate water, you will dehydrate fast... glycogen needs water to uptake...

[1buffsob]

My carb up day usually consists of 600-700g carbs in a 24 hour window. Mostly low GI carbs such as oats and yams. But, you can't forget the multi-grain pancakes at IHOP. mmmm

Like Warrior said, keeping fat intake minimal will help to not set you back in your cutting. Adequate water intake is essential for the gylcogen replenishment.

1buffsob

[Warrior]

how can i tell if the size that i lost is just glycogen or muscle?

BTW - the day after your carb load you should feel strong and finally be able to hold a pump. Use that day to get in some of the big power lifts. Keep track of the weights you use to judge if you are losing muscle. I don't care what Muscle and Fitness or other mainstream publications say, strength IS directly related to muscle mass. If your numbers on that day improve - it is safe to say you are maintaining or perhaps gaining muscle...

Also, getting in a full body routine prior to your carb load will help sensitize the entire body to the incoming carbs... the muscles that were recently worked will be more receptive... work them all with a good tension routine - then go Carb up!

Carb loads are a pretty interesting subject and something that has lots of research and history behind it... lots of info on Net...

[1buffsob]

My biggest problem with carb loads is the toll it takes on the digestive system. 7+ cups of oats can reek havoc on your insides. LOL

1buffsob

[Warrior]

My biggest problem with carb loads is the toll it takes on the digestive system. 7+ cups of oats can reek havoc on your insides. LOL

1buffsob

Deffinitly ... the day of the carb load is not the time of the week I look forward to... as many people think. It's the two or three days after it that I feel great...