Recently I stumbled upon Par Deus’s articles on Leptin and its benefits, but I am really confused about how to apply the knowledge to my specific fat loss needs. Please help if you can!
Here are some things you should definately know before I ask any individual questions regarding leptin…
I am 15 yrs old
5ft 9in
140 lbs
~10-11% bf
So far I have been training and dieting for nearly two weeks and I want to continue to get significantly leaner.
I am a complete and utter training novice so the first week I attempted to do a consecutive 5-day split of arms, shoulders, chest, back, and legs in addition to HIIT cardio, plyometrics, or an abdominal workout on those days. Saturday and Sunday I just did low-intensity cardio.
I lost a significant amount of fat for that first week, and even gained some muscle (which I attribute largely to the my current nutrition plan and the fact that I am a total beginner).
BUT… I felt EXTREMELY burnt out from this and coupled with my poor sleeping quality/quantity I decided to just lift every other day and do some form of cardio, plyo, or abs on the non-weight training days.
My current diet is as follows…
1st Meal: 1 Scoop of 100% Whey Protein
1 Scoop of 100% Casein Protein
1/3 Cup of 100% Whole-Grain Oatmeal
1 Generous Amount of Ground Cinnamon
1 Fish Oil Capsule
1 Multivitamin
1 Yerba Mate Tea
2nd Meal: 1oz of Beef Jerky
1 Serving of Almonds
1 Serving of Cashews
3rd Meal: 1 Grilled Chicken Breast
1 Tbsp of Natural Peanut Butter
3 Fish Oil Capsules
1 Serving of Vegetables
4th Meal: 3 Egg Whites & 2 Whole Eggs
1/2 Cup of Low-Fat Cottage Cheese
1 Generous Amount of Ground Cinnamon
1 Serving of Vegetables
1 Yerba Mate Tea
PWO Meal: 1.5 Scoops of 100% Whey Protein
1 Cup of Skim Milk
6th Meal: 2 Tbsp of Milled Flax Seeds
1 Stick of String Cheese
1/4 Cup of Fat-Free Ricotta Cheese
1/2 Cup of Canned Chicken Breast (in water)
1 Fish Oil Capsule
Approx. Macro Breakdowns
2000-2100 kcal
Protein: ~210-220g
Carbs: ~85g
Fats: ~90g
Okay, now that all that is out of the way, here are my questions for anyone who’s done a refeed or studied leptin or has any practical advice whatsoever…
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It’s been recommended that a leptin refeed should be done every week for those on a hypocaloric diet. At the rate that I’m going, do I need one at the two week mark to continue losing a significant amount of fat or should I stick to what I’m doing until I plateau?
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For those that have done a refeed in the past, did you actually get leaner after, or did you just FEEL leaner because of all the carbohydrates filling up your muscle glycogen?
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Does anyone have any experience with a glucose supplement of some sort that would help me take the guesswork out of refeeding with actual foods?
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The length of a refeed is generally based on the severity of the dieter’s caloric/carb intake. At my current caloric/carb intake do you guys have any guesstimates of whether my refeed should be short (5-24 hours) or long (2-3 days)?
Thank you, any input is appreciated
-Billy