Usually I'm strict 100% with whatever I eat, even on high carb days i'll just eat a shit load of brown rice lol. Todayy I switched it up and had some angel cake with fat free whip creammm whatt?!! The angel cake was so delicious, it has me feeling good and ready for tommorow.. This is now a must have on my high carb days. What 'cheat' foods do you guys like to get away with on high carb days?
Also do you guys who have been carb cycling for a while now do you guys prefer a moderate carb up .. like around 2 g carbs per lb of bw. or extreme carbs up say 3+ g carbs per lb of bw...
I keep fat at zero.. Do any of you guys still take fish oil on high days?
I have my high carb days on legs, and fish oil helps me recover greatly, so I take it then. And how much depending on how hard I destroyed my legs in the gym. And it doesn't really matter of they are "cheat" foods or not, you can have white or brown rice, they will fill your glycogen up all the same.
I prefere a moderate carb up on high carb days. As you said, like 2g per pound of bodyweight.
Still take 4 caps of Flameout on highcarb days.
Usually, I just go for "clean" carb sources, like yams, sweet potatoes, baked potatoes, brown rice. I might also have sushi. I "allow" myself 2 cheat meals a week, but usually I just go for steak and potatoes. Once every 2 weeks or so i might have a pizza or some traditional Swiss dish.
I ate the angel food cake with whip cream after being used to eating strict low G.I. carbs and like i said damn it was delicious but about an hour and a half later I was done! NO ENERGY what so ever.. Elusive I dont know how you can manage to eat what you do on low days and feel fueled.
As far as cheat meals when carb cycling... Since high days are aimed for 0 fat pizza and shit like that is out of the question.. No fat ice cream, angel food cake, sushi, ect are all in. Lol i consider those cheats.
Dratner why would fish oil make you recover faster? I have a pretty nasty leg day on my high day as well but since I'm eating around 400 grams of carbs I recover just fine. There is a reason more so than just total calories for fat intake being as low as possible on high days.
How's everyone fat loss coming along? Elusive didn't you try some methods from Lyle McDonald? How did that go..
Paragon I saw you posted about your bench increase on CT's forum.. Is his peri-workout protocol messing up with your fat loss? I'm starting to experiment with it but I honestly think it's a bit to much and geeky.
my friend, you have lots of reading to do to answer why fish oil would help one recover faster....lol. But yeah, I'll have pancakes, sushi, grits, milk, etc. Because you don't eat like this EVERYDAY (ultra high carb) day in, day out, and you keep it on a day in which you'll burn tons of calories, it really doesn't make a difference where your carb sources come from. The whole point is to fill up your glycogen stores, and eating white over brown rice won't make too much of a difference.
I used and still use lots of the methods that Lyle preaches. I've read most of his books now and try to listen to most of his interviews. The science behind his nutritional approach is different (for lack of a better word) and simple, actually.
Back in March I created a carb cycling/boarder line CKD with a weekly refeed that was inspired by lots of Lyle's work along with Justin Harris', Shelby's and Skip's information. I got very lean, very quickly.
A few weeks later, after slacking I did a customized PSMF similar to the RFL and lost a ton of fat.
However, for the past 2 months or so I haven't been very focused on my nutrition and weightlifting. I've slacked a bunch and have had other stuff weighing in on my mind. I just don't have the drive I had right now. We'll see what happens in the near future. I'd like to get back on track, but at the same time I don't really care.
Dratner you have to ask yourself WHY? ALWAYS! "Doing this and that will make you bigger." WHY? "Eat this and you will lean out." WHY? Once you start answering your 'WHY'S' for yourself NO ONE CAN FUK WITH YOU! You will save countless hours reading if you truly know WHY!
I've read many carb cycling articles.. The majority of them tell you to keep your fat intake to a minimum on high carb days. Including EFA's. After reading these diets I had to answer the question to WHY fat's should be kept at a minimum INCLUDING EFA'S!?
Many people including yourself think that the whole point of a high carb day is to fill up glycogen storage. THIS IS NOT TRUE!!! The whole point is not just to fill up glycogen but to also stimulate the royal fat burning hormone known as Leptin!! Leptin is released by stored fat white adipose tissue and travels to your brain letting your brain know hey I'm fueled! Let's roll! The amounts of leptin released tell your brain how much energy or fuel your body has similar to a gas gauge in a car. When Leptin level's get high your brain get's the message that "Hey we're fueled and not only are we fueled we're spilling gas out we need to drive and burn some gas!" With this message the brain increases fat burning and energy expenditure, stimulates fat burning in your muscle and liver. Resulting in fat loss.. And a much leaner physique!!
Studies have shown that insulin levels are 50% lower in individuals who supplement with fish oil and other EFA's.. This is great!! BUT NOT ON A HIGH CARB DAY! ON A HIGH CARB DAY WE WANT HIGH INSULIN LEVELS THROUGHOUT THE DAY TO PROMOTE THE RELEASE OF LEPTIN FROM WHITE ADIPOSE TISSUE! A 50% DECREASE IN INSULIN IS KEEPING THE FULL POTENTIAL OF HOW MUCH LEPTIN TRAVELS TO YOUR BRAIN. IN DECREASING THE POTENTIAL OF LEPTIN BY TAKING FISH OIL'S ON HIGH DAYS YOUR DECREASING YOUR POTENTIAL OF A RIPPED PHYSIQUE. YOU HAVE TO REALLY TRICK YOUR MIND AND BODY TO GET DOWN TO 3% BODYFAT FROM CARB CYCLING THAT IS THE WHOLE POINT.
ill have pancakes, rice pudding, white rice/brown rice, sweet potatoes, baked potatoes, yogurt, milk & cereal.. <---i consider all these cheats since i love them all anyway, even though they are all great choices for a high carb day for even somebody eating fairly clean. i was on a CKD for a few months, so all carbs tastes like deserts to me now that im eating them again..lol
Currently, I'm trying to gain mass. Not to lose fat. I eat a lot of carbs not counting the peri-workout protocol. My weight went from 211 to 225. My bodyfat dropped from 10% to 8%. Which in absolute numbers equals a loss of 3 pounds or so.
If I wanted to lose fat (I probably enter a contests spring 2010) I would still follow the protocol for sure! I'd simply go low-carbs besides the protocol and droppe those carbs. But I would never stop doing the protocol. I believe it can even help you build (a little) muscle and lose fat at the same time. Which - for me - doesn't work following a "regular" diet and not following the protocol.
LMAO!!! Yeah than we can serve sushi off of some Asian women and eat off their lilly pads and sacred flowers. You know how Asian's got to have their carbs too.. I'll have that fat free whip cream for them, dont forget the honey!