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anabolicanimal1
New member
Posted this here guys cuz need some really goood knowledge and advice here!
Hey guys well Sunday was my second refeed day in keto in the 6 weeks so far iv been cutting, ti get into keto i skipped cheat meals or refeed day till i was ffully into ketosis.
Last week was my first Refeed day which was
m1 6 pancakes 50g whey 0fat.
m2 one pitta 100g turkey steak teaspoon salsa spinach 0g fat
m3 ligth blueberrymuffin mix 60g cab 30g Protein 0g fat
m4 jsu another pitta turkey steak and tea spoon salsa by meal 5 back into ketosis meal for 5 and 6 and it went grear put ob 3 lbs and here shedded by the tuesday and this week was my best week so far after measruing on saturday bodyfat to be 9.3%
Was follwing this diet
40 mins cardio
m1 50 g isolate whey teaspoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
m2 200g cod 100g mushrooms
m3 200g turkey steaks grilled 100 g gren veg
m4 post workout 50 g whey isolate
35 mins cardio
m5 200 g chicken 100g green veg
m6 whey isolate teaspoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
refeed day every sunday
Then from last saturday to try hit 6% in the next weeks I adjusted my diet too
55 mins cardio
m1 30 g isolate whey tablespoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
m2 200g cod 100g mushrooms
m3 200g turkey steaks grilled 100 g gren veg
m4 post workout 50 g whey isolate tablespoon Peanut Butter
35 mins cardio
m5 200 g chicken 100g green veg
m6 200 g cod 100 g mushrooms desset spoon macadamia nut oil
refeed day every sunday
This was under the idea to make my last 3 weeks especially tough and get down to 6% befor eoding my next carb cycling phase part of my show prep
BUT
Sundays refeed clearly I overloaded on carbs big time
Meal 1 6 pancakes syrups lemon juice whateve rnof at sauces i could use reli 50gwhey
meal 2. 2 bagels one with jam. 200 g grilled chciken and other bgel usd no fat sauce spinach and chciekns in bagel
meal 3 6 pancakes jam syrup whatever no fat sauces again 50g whey
m4 another 2 bqgels one with jam other with 200g grilled turey steaks and non fat saces
meal 5 back into keto m6 didnt help as i ate prob a 100g more of cod before bed by misweighting things
Next day I looked horrible looked like i have a pot belly every where else was fine but i jus hae this lump of fatnow under my belly button
Lik on sudnay mornign weight in was 184kg ! monday mornings near 196lbs altho i think my scales were off and i rexied he scales incase then it came up 189lbs.but still it could wel of been 196 lbs. So monday I brunt 1500 calories in cardio not including my chest workout and abs ,
this morning just finished first cardio session bruning 1000 cals again but iv stil got this pot belly not as bad but is this normal? and how long will it take till it goes away and my thin abs come back to appearence ? Did i compeltley overload on carbs ? I m starting clen as always planned tomoro for 2 weeks then finishing of flast week of keto with just the last week of dieting and cardio as per usual no orals unles si stil have some of my T3/t4 mix tabs left . Can anyone help me out here as Its really pissing me off ! especially when im tyring to work extra ahrd these last 3 weesk with huge cals being burnt but this has been a major st back seing this should the bloat go down and for the remainder 3 weeks shall i just stick to full 7 day keto and forget 4 fat free refeed meals on the sunday ?
All helpwould be really appreicated thanks guys
Hey guys well Sunday was my second refeed day in keto in the 6 weeks so far iv been cutting, ti get into keto i skipped cheat meals or refeed day till i was ffully into ketosis.
Last week was my first Refeed day which was
m1 6 pancakes 50g whey 0fat.
m2 one pitta 100g turkey steak teaspoon salsa spinach 0g fat
m3 ligth blueberrymuffin mix 60g cab 30g Protein 0g fat
m4 jsu another pitta turkey steak and tea spoon salsa by meal 5 back into ketosis meal for 5 and 6 and it went grear put ob 3 lbs and here shedded by the tuesday and this week was my best week so far after measruing on saturday bodyfat to be 9.3%
Was follwing this diet
40 mins cardio
m1 50 g isolate whey teaspoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
m2 200g cod 100g mushrooms
m3 200g turkey steaks grilled 100 g gren veg
m4 post workout 50 g whey isolate
35 mins cardio
m5 200 g chicken 100g green veg
m6 whey isolate teaspoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
refeed day every sunday
Then from last saturday to try hit 6% in the next weeks I adjusted my diet too
55 mins cardio
m1 30 g isolate whey tablespoon [URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"][URL="http://www.needtobuildmuscle.net/store/Protein-Products/Power-butter-PB--p49.html"]Peanut Butter[/URL][/URL] 5 egg whites
m2 200g cod 100g mushrooms
m3 200g turkey steaks grilled 100 g gren veg
m4 post workout 50 g whey isolate tablespoon Peanut Butter
35 mins cardio
m5 200 g chicken 100g green veg
m6 200 g cod 100 g mushrooms desset spoon macadamia nut oil
refeed day every sunday
This was under the idea to make my last 3 weeks especially tough and get down to 6% befor eoding my next carb cycling phase part of my show prep
BUT
Sundays refeed clearly I overloaded on carbs big time
Meal 1 6 pancakes syrups lemon juice whateve rnof at sauces i could use reli 50gwhey
meal 2. 2 bagels one with jam. 200 g grilled chciken and other bgel usd no fat sauce spinach and chciekns in bagel
meal 3 6 pancakes jam syrup whatever no fat sauces again 50g whey
m4 another 2 bqgels one with jam other with 200g grilled turey steaks and non fat saces
meal 5 back into keto m6 didnt help as i ate prob a 100g more of cod before bed by misweighting things
Next day I looked horrible looked like i have a pot belly every where else was fine but i jus hae this lump of fatnow under my belly button
Lik on sudnay mornign weight in was 184kg ! monday mornings near 196lbs altho i think my scales were off and i rexied he scales incase then it came up 189lbs.but still it could wel of been 196 lbs. So monday I brunt 1500 calories in cardio not including my chest workout and abs ,
this morning just finished first cardio session bruning 1000 cals again but iv stil got this pot belly not as bad but is this normal? and how long will it take till it goes away and my thin abs come back to appearence ? Did i compeltley overload on carbs ? I m starting clen as always planned tomoro for 2 weeks then finishing of flast week of keto with just the last week of dieting and cardio as per usual no orals unles si stil have some of my T3/t4 mix tabs left . Can anyone help me out here as Its really pissing me off ! especially when im tyring to work extra ahrd these last 3 weesk with huge cals being burnt but this has been a major st back seing this should the bloat go down and for the remainder 3 weeks shall i just stick to full 7 day keto and forget 4 fat free refeed meals on the sunday ?
All helpwould be really appreicated thanks guys
