Refeeding and Leptin

[acer290]

shinobi did you read Par's articles. All the overall benefits are there so I'm not gonna go find them and list them. Basically it raises leptin. When leptin is lowered your body uses less fat for energy, thryroid and metablosim slow down, etc. 20g is fine, you would probably be able to take in even a little more. Stay away from products that claim to be low fat- they are filled with crap instead of the fat. Just stick to items that are naturlaly low fat like pasta,etc.

p60- why are you dieting with such a deficit. You don't wanna lose any muscle, but if it is working for you then keep going. Start out with refeeds every 7 days and then try every 5 days. Just play with it to see what works for you. Plus, once your bf drops you will need to do it more often. The reason you are so hungry by Thursday is because of your large calorie deficit.

 

[Par Deus]

Par is experimented with different styles of refeeds to see what gets the best results. I think he menitoned before that he does about 8 hours of dieting and then 16 hours of refeeding.

Take in your BMR+50%

When I am dieting, I do 36 hours of dieting and 12 hours of refeeding. I was experimenting with 12-16 hours of dieting and 8-12 hours of refeeding, but that was a bulking experiment.

And, I go 50% above maintenence, not BMR.

 

[Par Deus]

I can hold out till saturday with a little effort, but the truth is, by the 5th day (Thursday) I start to feel more hungry and I have less energy and my body temperature really drops.

I know that means my metabolism is shutting down, but how badly? Say I burn 3000 cals on Sunday (day after refeed) how much would I be burning on Thursday,, if i slowed down.

There is no data to give exact numbers -- puls, hormonal changes take place, so you might only burn 200 less calories, but where it comes from shifts from adipose tissue toward muscle tissue.

When you start to feel hungry and fatigued, leptin is already low -- you should do your refeed the day BEFORE this -- you certainly should not extend the diet.

You will have to do them more and more frequently as you get leaner. For most never-obese males, the 10% range is the magic number where the body starts really fighting back

 

[D00fy]

How do you know if a refeed day is necessary,what if you dont really crave carbs or anything? because during the diet you eat so much protein it kills carb appetite?

 

[Shinobi]

I dont think protein kills carbs craving AT ALL! Are u talking about protein bars(low carb)? Well if u do Im sorry to tell you that most or all of these protein/low carb bars are full of glicerin, sugar alcohol etc = carbs

 

[D00fy]

i eat real food:/ i dunno,maybe i dont crave carbs as much cause i dont do cardio

 

[acer290]

shinobi- You have to be eating a diet that already has carbs in it to get the ravaging effect. That is another reason for an isocaloric diet.

 

[acer290]

I eat about 400 under maintenance if eating carbs.

Try to stay away from syrup unless it is maple syrup.

Just eat low fat high GI carbs and you will be fine. Or just eat low fat carbs and you will be find. There are so many damn things to eat.

 

[acer290]

Eat the refined sugar. I only made the syrup comment becuase a lot of syrup is just high fructose corn syrup and that stuff is just terrible for your body.

 

[Shinobi]

acer: Im eating per day 150gr of carbs + 60grams of carbs(malto) post workout shake... total: 210gr of carbs per day... is that ok?