HELP me CARB-UP......................im cluelesssssssss

[rperry]

im 175ish with about 10%bf now, im eating on average 250g of protein per day and uner 30carbs at breakfast in the form of a grapefruit. i also eat vegis and sugar free jello, lots of meat, red/tuna/chicken/sometimes pork for the fat..............when, how much, what time of day, what te eat..........ETC...........


im thinking of carbing up every 5-7 days because ive beed dieting like this for the last 7 days and i feel like im loosing lots of water and some fat but im feeling verry depleated, irritable at times, and my muscles feel flat.............




last question: after i stop dieting and get ready to bulk up again, have you guys experienced fast growht or slow, i gain muscel verry slow but i have deard that muscel memory will help get your muscels back verry soon and you will also pick up some water verry fast after bulking again............

 

[Kid Dynamite]

About 1500-2000 cals a/day from carbs on a carb up. I gain size really quick after a diet, and I say do a search on refeeds or carb-ups.

 

[rperry]

i think this is what im going to do on top of my current diet......
add 1.5cup of eatmeal to breakfast, add 1.5 cup of rice to lunch, and a mid sized(1cup) baked potato to dinner.

how will i know if its enough???? what should i feel like or what??

 

[DanielBishop]

I'm on a pretty strict keto diet at the moment.... no carbs where I can avoid it, except a tiny amount post workout.

And some guys on this board told me I should have high-carb days once in a while.... and so being a complete ass, I really over-did it.

And I had a high-carb WEEK. In fact, it wasn't just a high-carb week.... but quite a high fat week too.... it was really pathetic. Stopped going to the gym too. I'm not usually that lame.... usually I'm quite consistent and disciplined. I don't know what came over me.

Anyway.... no more of that. I'll have another high carb day in 2 weeks, but it will only be complex carbs, low fat and low sugar.

 

[aggro]

check out the bodyopus diet, coming out of ketosis with a 3 day carb-up can give you some freaky pumps and vascularity, its also a good way to maintain low bf and still look full, good luck

 

[DanielBishop]

Hmmmm.... I'm intrigued. Where would I find information on the BodyOpus diet?

 

[Ceebs]

BodyOpus is a CKD - cyclic ketogenic diet. It consists of a period of ketosis, followed by a period of carbing up to replenish glycogen stores.

Most folks split it with eating ketogenically all week (monday -> friday) and carbing up during the weekend (saturday and sunday). IMHO, you should let your activity level and insulin sensitivity dictate how often you carb up - if you find that you have trouble controlling yourself when you carb, and you're not excercising like crazy to deplete your intramuscular glycogen stores, don't do it as often.

Your plan of having 2 refeed days every 2 weeks sounds good - I lift 4-5 days a week as well as run ~10 miles, and I find having 2 refeed days every 3 weeks suits my needs.

 

[vitor97]

hmm

I usally refeed very very slowly, When you are so depleated a little bit of carbs go a long way for me. Ive experimented with a ton of carbs, alittle bit, and spaced out and strange things happen. I prefer a 2 day refeed, and introduce them slowly, like on saturday I might have 5 50gram carb meals, with my protein, low fat, and on saturday do the same. I use some Hi GI, and some Low, I just find myself getting so bloated and smooth looking after a refeed. I could weight 220 on friday, and 230 by sunday is real strange,

 

[DanielBishop]

Thanks for that, Ceebs.

Right now I'm lifting about 4-5 days a week like yourself.... and doing cardio at least once a day for at least 20 minutes. But it really varies.... like today I went running this morning for probably 20 minutes or so, went walking twice (one at a pretty slow pace and one a bit faster) and then did fast walking on the treadmill for 40 minutes. But that's rare.... usually it's cardio once or twice a day. I think my activity levels are pretty good overall at the moment.

I've only been back on my keto diet since Monday morning (I'm writing this on Wednesday night) so when do you think would be a good time for me to carb up again? And what sort of foods should I eat? I've been reading the thread on refeeding, and also read Par Deus' articles about it but it's still kinda hazy and I'm getting conflicting information. I've pretty much established that you need to keep your fat intake low, and eat a fair bit during the refeed for it to have any benefit. That's fine with me. Eating TOO much has always been my problem. But could you recommend some good refeeding foods?

Unfortunately I have no idea what my bodyfat levels are so I can't tell you.... if I was forced to estimate, I'd probably say between 10 and 15% but I've never had it measured so I could be way off.

Thanks for your help.

 

[LaviathanX]

You start off with high GI carbs in the morning (dextrose/maltodextrin in the form of chewy spree or sweet tarts), then switch to medium GI carbs like regular potatoes around lunchtime, and then low GI carbs in the evening like oatmeal and sweet potatoes. Keep the fat low, and DON'T eat fructose. It refills liver glycogen, not muscle glycogen. Once liver glycogen is full, it spills over into the fat cells.

50g carbs every 2 hours.

 

[DanielBishop]

I'm not sure that we get Chewy Spree or Sweet Tarts here in Australia.... I certainly haven't seen them, but I'll go and have another look.

Any other dextrose/maltodextrin foods you could recommend?

Thanks!