R E F E E D S:
I mentioned on the weekend that I hit my lowest weight on this prep after eating about 700 calories in a super refeed of a stack of Chocolate Pancakes with Fruit. 😍
Everytime I refeed on prep I lose between 0.5 and 1 kg.
How so? 🤔
Refeeds can work differently for people but my body responds very well to high simple sugar refeeds when I start to plateau.
Refeeds can be cleverly used as a mechanism to kick start metabolism when dieting. They also help regulate our two hunger hormones ... Ghrelin and Leptin. .
Leptin is produced by fat cells and tells our body when we are full and to stop eating and ghrelin is produced by the stomach and tells our brain when we are hungry and that we should eat more food. .
During dieting our leptin levels fall and grehlin levels increase so we get cravings, feel hungry and a slower metabolism. Ghrelin tells our brain we are hungry and our appetite increases. As metabolism is slower our fat burning slows down or comes to a halt. .
Having a controlled refeed meal that is high in carbohydrates or simple sugars boosts leptin levels and therefore kick starts metabolism and so BOOM...... fat burning again 🔥🔥🔥🔥👊👊👊 .
Introducing a refeed at just the right time in prep this week helped me to lose 0.7kg after a plateau. It's important to know when your body is really in need of a refeed and that it will be of benefit to your goal don't just have them because you hit a plateau in your diet. Listen to your body... and listen to your coach! 😊👌 .
Thats the super basics about refeeds but I hope it makes sense 🙌
Prepped by: @Nathan.nelsonpt
Fuelled by: @qntsportnutrition @thehealthhut_
Throwing my hat into the ketone ring here expanding on @darthluiggi post below
Since we follow a real keto diet or better yet a well formulated ketogenic diet for optimal health, fat loss and muscle preservation not medical ketosis- epileptic ratios pushed by Johnny come lately keto zealots on FB and Instagram (I first started keto in the mid 1990s before these mlm's and charlatans could even spell ketogenic) who refuse to expand their knowledge on the subject
I had to dust off my ketone meter since my meter is the mirror, the scale (how clothes fit) and my blood work results
On average I consume 215 to 250 grams of protein a day (1.25 to 1.5 grams per LB of lean mass) and maintain adequate ketone levels since I don't chase ketones... I chase results (do you like the 30lbs of protein in the photo background? Lol. )
Last but not least...did you know there are people out there who think "too much protein converts to glucose and kicks you out of ketosis" Some people also believe the earth is flat....
@Regrann from @darthluiggi - To further add to our latest post in Ketogains by @ketomyburrito : on Ketone Testing, protein intake... here I am, eating at an average on 120-140g protein a day (as recommended by Dr Phinney and the ketogains macro calculator) -1.5g protein / kg or 0.8g by LEAN lb) and having "perfect" nutritional ketones (which I frankly, really don't care about). Picture for the haters of protein.
Back progress update as haven't posted one in a while. I don't tend to hold much fat on my back so it's generally the first to 'lean' out. It's gonna be different for everyone in terms of where they store fat.
⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩
Just when you thought I'd post a vain photo without providing you with some knowledge gains, bang here we go! Today's topic, refeeds! What are they and why are they used? Refeeds are a method of increasing carbohydrates in the diet. Generally, this method is thought to replenish glycogen (energy) stores within the muscle and liver. There's a lot of misconceptions when it comes to refeeds. It's really nothing special and there's definitely no magic benefits in terms of additional fat loss. Essentially refeeds have been touted for the physiological break from long-term dieting. Realistically 1 single day of high carbohydrates is not going to have any significant impact on muscle glycogen. Refeeds are quite often misused as an excuse to overconsume hyperpalatable foods (nice tasting). Yes dieting isn't an easy process for everyone but for majority of people with general fat loss goals. You'd be much better off sticking to the basics especially from the beginning. Stick to the fundamentals, calories, macros, energy expenditure, gym performance. An argument can be made for a refeed in leaner individuals, but not completely necessary. Any questions drop them below or pm me! ⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩
SWIPE RIGHT 👉🏽
So many people enter the weekend thinking "this is my free pass to eat everything!"
WORST MENTALITY! Why put in all that hard work all week long only to binge it all away and be set right back.? You can EASILY eat a weeks worth of calories in one day on a weekend. Some people need these kinds of days when dieting and in a large defect, however the majority of people are not working hard enough and/or are not depleted enough to require a day like this, let alone a whole weekend.
Be smart about "cheats". I don't believe you should live a life of restriction, but binge eating is just as unhealthy. Eating a meal out here and there is totally cool, but keep in mind a few things:
-if you're going to have a cheat meal, instead of letting it spiral into a whole day maybe lessen carbs and fats for your meals before your cheat
-don't eat yourself sick, satisfied yes, but super full and sick feeling isn't ideal
-put that shit to work, aka throw in a bit extra the day of and day post in your workouts to utilize the extra cal!
Eat smart kids! 💪🏽🍩
@dave_laus x @byvalerianova
Let's talk #refeeds
I have an analogy for this... Your body is like your bank account..yes that's right I said bank account. So, here goes nothing. If your bank account is sitting at zero, then most likely when you get some money you hold on to it. You try to save it, right? (Unless you have spending probs, but we won't go in to that) Now on the other hand, if you have plenty in the bank, then you don't mind burning through what you've got coming in. Following me so far? Ok. Now let's put this in to body terms. If your body is always at zero...meaning you are in a deficit for a long time and never refeeding, then when you do refeed or slip up, your body is going to hold on to all that fat. It will not use it as fuel. It will just store it away because your body doesn't know when it will get fat again. Vice versa. If your body is getting refeeds when needed, then it realizes that it can burn that as fuel because it has that extra constantly coming in.
Refeeds are important for your Health, not only mentally but physically. The pictures above prove my point. Yesterday, not only did I eat what is pictured, the rest of my meals were carb loaded. As you can see, I woke up this morning looking just like normal! Don't be afraid of refeeds. One meal/one day will not destroy your progress, especially when strategically placed. If you do slip up & they aren't strategically placed then do not let that slip up spill over in to multiple slip ups. Our body is a machine..if you fuel it right, it will do any job you will it to.
Periods of low stress training should be implemented into all training plans how's it's implemented is dependent your training age⚖️. Someone who is at the beginner stage/ novice who can progress quite linearly increasing loads week to week, something as simple as using 10% less load and reducing a set of each exercise can be enough to help reduce the fatigue accumulated over the training block. An advanced or intermediate will require far a more complex approach.
Why deload ? 🔋A deload shouldn't be seen as any different to regular training , they are simply a period of time(generally a week) of low stress training as a way to manage training fatigue in order to continue progressing📈Its like a pit stop were you change the tyres and refill your fuel before you get back out on the track or in our case attack another block of training 🔌
SPECIFIC REP RANGES FOR MUSCLE GAIN/ HYPERTROPHY🔧
Recent study's have shown that there is no specific rep ranges you need to train within to produce a hypertrophic response/ stimulate muscle growth as long as total volume is the same👀.Volume as we know is the main driver to help stimulate muscle growth. 🔌
So typically working in the 6-12 rep range won't produce some magic muscle gain response but it does make your training time efficient 👀🕐 __
1️⃣ 6x3 @50kg = 900 Total Volume
2️⃣3x6 @50kg =900 TotalVolume
A typical 6x3 could take 30mins +⬆️
Where as a typical 3x6 could take 10-20mins ↙️ __
So next time you setup for a lift in the > 5 rep range question why you are doing so ?
What is a refeed ? A refeed is when your carbohydrate intake is increased back to maintenance calories or potentially even in a slight surplus for 1-4 days when your dieting(in a calorie deficit). 🏎
Why refeed ?👀 When in dieting phase the deficit needed is primarily created from reducing carbohydrate intake, so after a while your body's stored carb source glycogen gets depleted this is where a refeed is used to help replenish glycogen stores but you probably won't get 100% replenishment after a 24hr refeed this is where your typical 2-4 day refeed is used🔋. The length of the refeed is generally dependent on how long you've been in a deficit.
People who are lean or are approaching quit low levels of bodyfat seem to get the best results from refeed due to nutrient partitioning.🔌
__ ✅24hr Refeeds are only really beneficial for physiological reasons to help with adherence and may have positive impact on performance for the coming days after the refeed. The 24hr refeed can be the light at the end of the tunnel 🌅
✅2-4 Day Refeeds are more beneficial for glycogen replenishment, and hormone support
Refeeds are only necessary when you've been dieting for 6+ weeks don't think 💭 that just because you've been in a calorie deficit for a week means you need a refeed no you may need to be more disciplined. 🙋♂️ __
Using refeeds to help with adherence is quite individual some people can thrive with a refeed others will binge and go off the rails 🚆 If you are in a contest prep and plan on competing I think refeeds certainly should be taken advantage of 🔧
I'm for sure going to regret this tonight, but it still felt awesome to get moving after a pretty lazy day (except for some shopping and moving about the house). 💪
Why am I going to regret this, and how do I know? Well, about one month into my diet, I started having problems to keep up the high calorie deficits (meeting family and other people around easter didn't make it easier 🙂), and my weight loss started running into a plateau. You can see it if you check my initial diet post on June 20, between day 30 and 40. So I decided to add running to my schedule.
This worked really well, and brought me back on track, because it made it much easier to achieve strong calorie deficits and still eat relatively much. 😀 Eventually, I also noticed that running at very high pulse kept my heart rate high for several hours after the run, which my Garmin tracker translated into a quite high calorie burn. (swipe right for a rather extreme example of that)
After several weeks of doing this in combination with four times of gym a week, this regimen literally started to rob my sleep, though, and I started feeling tired all the time and also falling asleep on every occasion. 😉 After I finally understood why, I reduced the running in frequency and intensity, and I also changed the diet (more on that later). I think the diet had nothing to do with it, but my sleep problem got fixed pretty quickly.
Hence, long story short: After this run I will probably sleep badly today. 😂
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym#workout#tracker#garmin#vivosmart#overtraining#sleepproblem#heartrate#afterburn#highintensity#running
Diet food, example 2: The second-most important thing about dieting (besides having a calorie deficit) is keeping up your protein intake. This might sound to you like a typical gymrat opinion, but it is actually true for everyone.
If you just switch to eating salad or eating a lot less of the same as before, your body will tend to not only burn fat, but also anything else it can find, including muscle.
This will have a negative impact on your appearance, even if you lose a lot of weight. It will also lower your daily calorie burn, and make it more likely to fall into the trap of the yoyo effect, when you return to your old eating habits.
One creative kind of high-protein food is shown in the photo. It's made of quark, cottage cheese, gelatin, and has about 70kcal per 100g, almost no fat, low carbs and about 17g of protein. The taste can be tweaked by adding different protein powders, some fruit or nuts, and by adding sweetener. Go follow @lizzlans for the full recipe. 🙂
Finally: if you go to the gym, keep your weights heavy during the diet!
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym#workout#dietfood#quarkcake
Now that I've written several times about how much deficit you need for a certain amount of fat loss per week, you might be wondering which tools you can use to know the amount of calories you're consuming and spending.
In order to enter calories spent, I worked with the MyFitnessPal (MFP) app on Android and weighed and entered most of my food. Sometimes when you don't have any scales, you have to make estimates, which worked ok for me, but requires some practice.
How did I know how many calories I spent? For the first few weeks, I just trusted the numbers that were saved in MFP. At some point I was tempted to get more precise and got myself a fitness tracker, the Garmin vivosmart HR. Besides counting steps, it also measures the heart rate on your wrist, and can give you a fairly accurate idea of how many calories you're spending during workouts!
Keep in mind, you'll never know with perfect accuracy how much you eat and how much you spend! So be sure to check your progress -- if you don't lose weight as fast as you think you should, something needs to be fixed!
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym#workout#tracker#garmin#vivosmart
I have kept you all updated pretty regularly the last few months up until the last few weeks, reasons being:
I am working not only my regular part time job, and in the works of starting a second one but also putting a lot of effort into my clients.
I am home for the summer and when I'm not working or working to reach my personal goals I am with my family/friends/loved ones.
This past week I haven't really been feeling myself. I've sort of fell off track to be completely honest. The last time I weighed in I was down to 140.2 (which I felt great about!) but after that I kinda just let go a little for whatever reason it may have been. I have been eating clean but not as strictly as I have been the last 10 weeks I have been "cutting" and still working out but not being completely there mentally. I've been completely exhausted and sluggish since I "let go" and it's time to get back on track.
Since I have been dieting for 10 weeks now I definitely think it's time for a little "diet break" where I will increase calories/macros for a week or two and then slowly bring them back down again. I have had allowed myself multiple cheats/refeeds but I definitely think this will be a great approach to help my metabolism out a little and give me the energy my body is in desperate need of!
What I want all of you to take away from this is that we all fall off track every now and then you just have to realize when you're ready to get back up. Listen to your body and take care of it as needed because no matter how much control you believe you have on it you could actually end up causing damage📝
Feeling #slim this morning. I've been focused on getting my bloating under control to help slim my #waist keeping my #diet#onpoint i feel sooooo much better when i have #cleanfood in my belly rather than garbage... the garbage tastes bomb don't get me wrong, but i feel like garbage for like 2 days. I control my #refeeds and I'm definitely seeing #progress 💪
Here are some more details on the EOD scheme. If you don't have any exercise included in your schedule, you can basically just switch back and forth between diet and refeed days. This way you do have hard diet days, but you always know that tomorrow will be a refeed day where you're also allowed to eat less healthy things (but not in crazy amounts!). If you do have training days, you can combine them such with the EOD that you get your refeeds on the training days (giving you some energy plus "material" for recovery), while you put the diet days on the rest days. On the first picture you can see what I did last year -- I had three training days per week, and four rest days. With this scheme, I had 4000 kcal deficit per week, which gives almost 600g fat loss per week.
This year, it was a little more complicated (swipe right), because I went to the gym four times per week, and doing "only" 1000kcal deficit on rest days would have given me only 3000kcal per week, meaning only about 430g of fat loss. I wanted to be on the safe side and put 500kcal deficit onto the upper body training days (UB), and ate full calories only on lower body (LB) days.
A nice side effect of doing refeeds on training days is that you spend calories doing your training, and that allows you to eat quite much -- I often had more than 3000kcal on refeed days and still managed to get about 500g weight loss per week! (Yes, you pay for it on diet days ;) )
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym
Ok everyone, so now back to the meat. 🙂 A few posts ago I mentioned that in order to lose 500g of fat every week, you have to have an average daily deficit of 500kcal.
You could just go and do that every day, and you would eventually reach your goal. I've tried this before, and it can work. But what's bad about this approach is that you'll probably hate it pretty soon -- you're on diet every single day!
Plus, if you ever eat that piece of cake or pizza you're craving on top of what you're supposed to eat, you destroy the effort of a whole day, or more.
An alternative that worked better for me, and actually allowed me to eat quite a lot, is called "EOD refeeds". EOD is not "Eat Or Die" (can you come up with other funny alternatives? 😉), but "Every Other Day". What it means is, every second day you get to eat just the amount of calories you need to keep your weight.
Of course that means you'll have to diet twice as hard on the days in between. 😉 More details tomorrow!
PS: By now you're probably wondering what the protein bar has to do with this. Nothing at all, 🙂 but I'm gonna eat that now! 💪
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym
Due to working at a hospital & traveling for promo work with @one1brands I have very few weekends at home. So when I do I enjoy nothing more than spending time with those I ❤️ the most, taking #refeeds & hanging with #friends !🤗❤️
🌟 #Family >#Fitness 🌟
I can't express the love I have for my father who basically raised me from middle school through high school because my mom had to move away for work & couldn't always be there as she wished to be. & my sweet nephew... 😻😻 He has my 💙 wrapped around his tiny finger more than he will ever know. I pray daily for a child like him one day 🙏🏼🙌🏼 #Godstiming#god1st 🙏 #family#love#priorities#theygivemelife ❤
Before I share further wisdom 😉, I would like to mention some of the sources I used to inform myself.
My starting point was a German webpage, www.fitness-experts.de, which I really recommend to anyone speaking German and wanting to get science-based info on training and dieting.
For the non-German speaking folks I can recommend the webpages of Mark Rippetoe (www.starting-strength.com; there's also a very useful book of the same name, see above) for strength training, and Lyle McDonald (www.bodyrecomposition.com) for training and nutrition.
Much of what you'll find there is based on a lot of experience and science studies -- should be a good starting point for anyone, and definitely was for me. 😎
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym#basicexercises
The most basic science is also the most important: how much energy do you actually have to save in food in order to lose fat?
Lucky for you, Einstein's famous formula does not apply here (don't even try to calculate how much energy that would be 😉), since we're not actually converting fat to energy, we're just getting rid of it.
In order to get rid of 1 gram of fat, you need to eat 7 kcal less than what you would need to maintain your weight. Since coincidentally a week has seven days, that leads to a really simple rule of thumb:
If you want to shed X grams of fat per week, you need to save X kcal *per day*! Applied to my case: to lose 0.5kg per week, I need an average deficit of 500 kcal per day!
#diet#eod#refeed#weightloss#fatloss#weightreduction#highprotein#lowcarb with regular #refeeds#training#gym