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Bodyweight training: Are carb refeeds overkill?

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  • Bodyweight training: Are carb refeeds overkill?

    I currently eat pretty low carb (50-100g/day) high fat (150g/day) moderate protein (140g) and really like my results. I'm doing LHT bodyweight training twice a week with some gymnastics skill training and lots of slow movement on my rest days and just began doing a carb refeed of ~250 grams for my post workout meal (as I mentioned, twice a week). Is this amount of carb overkill considering that i'm not doing super intense barbell training like Stronglifts or Starting Strength? Does anybody else on the PBF plan incorporate refeeds into their post workout nutrition?
    I'm a 25y active male, 5'8 and 155 pounds looking to lean out a bit more and put on just a little more muscle.

    Thanks

  • #2
    Don't fear the carbs. I have found that neglecting them really was affecting my performance and even fat loss. Yes, you can lose fat eating high amounts of carbs.

    My workout days I eat 200-300g carbs, in all forms - Fruit, sweet potatoes, molasses, honey, potatoes, etc. I try to mix it up so that I get various types of carbs based on what I am eating, whether it's with a meal, snack or a smoothie.

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    • #3
      Just what I wanted to hear. It is such a psychological relief from the low carbing to enjoy a mound of starch a few times a week. Don't get me wrong, I love the high fat meals...but refeed days have lately been the thing to look forward to!
      I'm just worried that since my diet is pretty high fat at around 150g a day, that these 250g influxes of carbs in one meal might be metabolically damaging. I keep fat at 50g on the workout days to mitigate this, however

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      • #4
        Yeah, that's similar to the Leangains-style of cycling carbs. Keep fat low and carbs high on workout days. Lower carbs and moderate fat increase on non workout. Protein remains more or less constant. Seems to work for many out there.

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        • #5
          Had the same experience.

          I work out 4 days a week in the morning so I backload my carbs the night before and might have a hi GI carb after workout if its intense .


          From London England UK

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          • #6
            Nice. But I see that Martin and the folks over at leangains are focusing on deadlifts, heavy squats and other barbell related training sessions. I'm focusing on twice a week pushups and pullups (albeit one hand), pistol squats and planks, plus some gymnastics work (handstands, back levers etc) so I'd like to know if i'd be overdoing it by consuming 200g of rice and potatoes after these workouts. Even though i'm doing bodyweight, i'm sore a few days after training so I know that i'm pushing myself.

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            • #7
              Also I put on 5 pounds (i'm guessing of water weight and glycogen) that's still here two days after my first refeed. So if i'm doing this twice a week in between low carb eating, does that mean i'm going to be perpetually bloated or will my metabolism perhaps adjust a bit so I can enjoy some periods of leanness?

              Before refeed:

              IMAG0008.jpg

              After refeed:

              2013-08-26 16.45.46.jpg
              Last edited by NothingLasts; 08-26-2013, 02:00 PM.

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              • #8
                Update: Just had an intense LHT session last night (added a backpack with 25 pounds weight) and finished with a post workout meal of tons of white potatoes, white rice and turkey. I was quite stuffed but I woke up this morning surprisingly lean and ready to take on the day. My muscles are sore as hell though - much more than I expected despite the intense workout. Is this a typical effect of eating lots of carbs PWO??

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                • #9
                  Originally posted by NothingLasts View Post
                  Update: Just had an intense LHT session last night (added a backpack with 25 pounds weight) and finished with a post workout meal of tons of white potatoes, white rice and turkey. I was quite stuffed but I woke up this morning surprisingly lean and ready to take on the day. My muscles are sore as hell though - much more than I expected despite the intense workout. Is this a typical effect of eating lots of carbs PWO??
                  No... A sign you didn't eat enough protein.... Or maybe you just worked out harder than usual

                  I carb refeed once a week and I am not killing myself in the gym either... Just 3-4x of lifting lighter weights at high reps and some elliptical. I am 25 yo female if that makes any difference.
                  ------
                  HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

                  My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


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                  • #10
                    Whatever the case, as long as you eat real food, that's the main thing.

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                    • #11
                      It wouldn't have been the protein, i'm 155lbs and I ate 200g yesterday which is about 50 grams more than usual. But I did add a 25 pound plate in a backpack to all my usual bodyweight exercises so this is probably the explanation.

                      I just hope i'm not overdoing this by having 300g carb days twice a week...I could do it once instead but I so enjoy the post workout meal of potatoes and rice

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                      • #12
                        I do this 4x times a week.

                        What time in the day do u have ur carbs?


                        From London England UK

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                        • #13
                          4X? damn. Do you do super low carb for the rest of the week?
                          I'm eating right around 75-90g carb a day and then 300g refeed meals on my 2 workout days for dinner. I only eat twice a day so they're both pretty sizable meals, each with around 80g protein

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                          • #14
                            Originally posted by NothingLasts View Post
                            4X? damn. Do you do super low carb for the rest of the week?
                            I'm eating right around 75-90g carb a day and then 300g refeed meals on my 2 workout days for dinner. I only eat twice a day so they're both pretty sizable meals, each with around 80g protein
                            Yes same eat twice a day .

                            Rest cardio days I basically have very low carb , only coming from fibrous green veg. Maybe 25g that's 3 days a week and I IF those days.

                            I backload , so have my carbs the night before workout to get the benefit from it.
                            I usually do 225-300g . But all after 7pm . I do have some high GI fruit after workouts but this is to grow muscle at the moment if I wanted to lean out I would remove it.


                            From London England UK

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                            • #15
                              Modified experiment- is this overkill? : I'm going to try to LHT 3X a week (no sprinting, the rest recovery, walking and light gymnastics skill work) and do 300g carbs on the workout days mostly PWO, then keep the other 4 days high fat/low carb. Calories remain around maintainence @2400 for all days, so just macro cycling.
                              Is this going overboard with the starches??

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