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Carb re-feeds... my experience

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  • Carb re-feeds... my experience

    I started to doing two carb re-feeds per week a few weeks ago in an attempt to get my body to let go of fat stores. I do crossfit on M/T/TH/F so I have been doing higher carb/lower fat on Mondays and Thursdays. After just a few weeks, I've lost a pant size (which hadn't happened in the 10 months that I've been doing Primal, even with a whole 30.) Plus, my workouts are much better now. I have more energy, my strength is increasing (more on this in a moment) and my recovery is faster. An additional thing I've noticed is that I am hot a lot more often... as in, my body temperature is running a full degree higher as a general rule (I've always assumed that it was my thyroid issues that caused my body temp to run at about 97.4 - for the past twenty or so years since I've paid attention... but now I wonder if it was thyroid + metabolic derangement?)

    Re: strength gains, I've been doing a Wendler Cycles for the strict press and back squat. The first time I did the 4 week cycle, I wasn't carb re-feeding and I gained a measly 5lbs on both. This time, I haven't tested out yet (next week is de-load, then test the following week) but this week, I was able to bang out 6 reps at my 95% on both sp and bs (last time, I could eek out two on the sp and three on the bs... and I do mean eek out LOL.) I can't wait to test out and see a nice jump in my 1 rep max on both.

    So, for me at least, the carb re-feed seems to work for both fat loss and fitness gains. I'm happy with the results Oh, and if you're wondering, I'm getting my carbs on re-feed days from sweet potatoes (mostly), a bit of rice (mainly in sushi), and once in a blue moon a white potato.

    I hope that helps someone else who might benefit from re-feeds or higher carbs in general. Thanks to Choco Taco for all the help!!

  • #2
    What do these refeeds look like?
    This time, like all times, is a very good one, if we but know what to do with it. Ralph Waldo Emerson

    Any given day you are surrounded by 10,000 idiots.
    Lao Tsu, founder of Taoism

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    • #3
      Yes, please give details!

      Congrats. This is really interesting and something I'd like to try to break my own weightloss plateau. (I've been primal for 1.5 years with most of the weight loss in first 2 months... now I'm probably 15 lbs from being lean.) Are you doing re-feeds in the post-workout window or all day? Are you training in fasted state (as per LeanGains)? When you say you eat primal does that include fruit or (like me) were you experimenting with minimizing ffruit as a plateau-busting means?

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      • #4
        Originally posted by Digby View Post
        What do these refeeds look like?
        +1

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        • #5
          Awesome man! I just started doing refeeds recently and can already feel an improvement in energy and recovery. Hearing that it also helped you drop another pants size after a lengthy plateau is also very very encouraging!

          Thanks for sharing your experience with it!
          My Journal
          Fat Kid Turned Personal Trainer, Nutrition + Lifestyle Coach
          http://www.kentmccannfitness.com to contact me!
          Also on Twitter, FB, and Fitocracy!

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          • #6
            chicken breast
            potatoes
            rice
            piece of fruit or two
            buffalo or game lean meat
            fish
            shrimp
            any veggies you want but no fat
            tuna

            no cooking oil, no added fats and surely i would stay away from fat free dairy stuffs horrible for you
            Get on my Level
            http://malpaz.wordpress.com/

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            • #7
              Look to these Peruvian recipes for delicious ways to carb-refeed, both high carb minimal-ish fat...

              - Ceviche

              - Causa

              Both have fish as the protein source (ceviche can be made with quite a few kinds of fish, causa is typically made with tuna, but it can be made with chicken also, never seen it done with beef)

              Ceviche in particular is the SHIT. Very easy to make, only thing is its something you want to eat that same day, according to my mom, fish in lime juice shouldn't be kept for more than a day so unless you're doing back-to-back refeeds you might want to not make too much.

              If I wasn't such a lazy cook I'd be dabbling in this as well, if I eat what's made at home it's usually both high carb and high fat (or moderate fat, but high for carb refeed purposes) but soon enough I'll have a real go at this.
              I used to seriously post here, now I prefer to troll.

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              • #8
                Originally posted by MalPaz View Post
                chicken breast
                potatoes
                rice
                piece of fruit or two
                buffalo or game lean meat
                fish
                shrimp
                any veggies you want but no fat
                tuna

                no cooking oil, no added fats and surely i would stay away from fat free dairy stuffs horrible for you
                So your carb refeeds are then always low fat? What is the rational for the low fat?
                This time, like all times, is a very good one, if we but know what to do with it. Ralph Waldo Emerson

                Any given day you are surrounded by 10,000 idiots.
                Lao Tsu, founder of Taoism

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                • #9
                  Originally posted by Digby View Post
                  So your carb refeeds are then always low fat? What is the rational for the low fat?
                  If I recall correctly (which I may not...) ti's two-fold: Firist, fat "blunts" the insulin/leptin boost that the carb refeed aims to produce, and second to keep overall calories from being too high though I think the first one is most important given that people doing carb refeeds should be on the leaner side already and should be able to afford higher cal days.
                  I used to seriously post here, now I prefer to troll.

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                  • #10
                    Originally posted by Digby View Post
                    So your carb refeeds are then always low fat? What is the rational for the low fat?
                    Yes, that is the key to the carb refeeds - almost no fat is allowed (up to 50 grams). If you just "refeed" with carb+fats, it's just a cheat/junk meal/day
                    If you are interested in the research and rationale of the carb refeeds, you can search in the Lyle McDonald site articles and forums.
                    Me@twitter

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                    • #11
                      Yup, this has been great for me too! In just over a week, my clothes are fitting better. (Awhile ago, I had all my pants tailored exactly to my body, so they're a perfect test of what my body shape is.) Anyway, this feels like when I first went paleo. I'm glad I dove in, too.

                      Best improvement: my mood (and I noticed the body temperature part, too). This may be because I'm also counting to make sure I'm above 50 grams carbs a day, every day.

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                      • #12
                        Originally posted by Digby View Post
                        What do these refeeds look like?
                        Check out the link in my signature. I break it down.
                        Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                        • #13
                          Originally posted by Digby View Post
                          So your carb refeeds are then always low fat? What is the rational for the low fat?
                          i dont carb refeed traditionally, but those are good sources
                          Get on my Level
                          http://malpaz.wordpress.com/

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                          • #14
                            Choco Taco's carb re-feed primer is DA BOMB. Here's what I do... in general... I am NOT anal retentive, measuring everything, so nothing here is measured to a decimal or anything LOL

                            I do workout fasted... I've tried eating before crossfit and every time I've almost puked, so I prefer to work out fasted.

                            7:00am wake up, drink (swiss water decaf) coffee, sometimes with some coconut milk in it.

                            8:15 get to crossfit and warm up, work out 8:30 - 9ish
                            shrimp
                            Somewhere between 9:30 - 10ish eat 2 eggs + 2 eggwhites, one small (my fist size) sweet potato or 1/2 of a large sweet potato. OR, I've tried making a shake with Jay Robb's egg white protein powder, some frozen berries and water. For some reason, when I drink the shake, I'm starving an hour or two later. Not sure why since I use two scoops (48g protein.)

                            1ish I'll eat a BAS with a can of tuna (in water), or a couple of chicken breasts (or I'll have leftover grilled meat... always a lean cut, typically salsa for "dressing". Or, alternatively, I'll have sushi... typically spicy tuna rolls (without the mayo, just the spices), salmon, etc.

                            6 or 7 I'll have grilled fish or shrimp, grilled veg or roasted veg and another sweet potato or some (as in 1/4c) rice. Or, I'll have sushi if I didn't have that for lunch.

                            Sometimes I'll have some (as in a couple of bites) of coconut ice cream... but that's rare.

                            No idea what the actual numbers of carbs are, but considering I eat NO rice, potatoes or fruit any other day, my typical diet is very low carb.

                            I'm sure this approach doesn't work for everyone, but there are tons of suggestions here in the forums that don't work for me... so it's just one more possibility.

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