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  #11  
Unread 08-22-2008, 12:58 PM
sw1 sw1 is offline
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Quote:
Originally Posted by lylemcd View Post
don't count breakfast at 8am and lunch at 12pm in the totals. just start counting from the first carb heavy meal at 4pm until bedtime)
So, say you eat about 1700 cals normally, for a 5 hour refeed, do you eat the 1700 cals worth of food PLUS the food from the 5 hour refeed? So on a refeed day you'd be eating 1700 cals plus something like 1200 cals worth of carbs from the refeed for a total of ~3000 cals.

Or as long as you get enough protein for the day, the 5 hour refeed is all that matters? So, getting the 1700 cals you normally eat is insignificant?
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  #12  
Unread 08-22-2008, 01:22 PM
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lylemcd lylemcd is offline
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no

say yo'ure normally eating 1700 calories on a typical diet day divided into 4 roughly equal meals (~425 calories) at 8am,12pm, 4pm, 8pm (whatever).

you're going to refeed from 4-9pm.

eat a normal 425 calorie meal at 8am
eat a normal 425 calorie meal at 12pm

at 4pm start your refeed and forget about the two meals you already ate. don't count them at all, just get your refeed numbers (whatever they may be) from 4pm-9pm around training
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  #13  
Unread 08-23-2008, 07:00 PM
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does a refeed burn calories?
I get hot when I refeed and sweat, I have to go stand in front of a fan or get niked.
I'm hoping this process burns the calories.

second question.
how long do you have to go on a PSMF(average) to reduce the "amylases" enough that when you eat carbs, your body isn't used to making them...that might not happen...
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  #14  
Unread 08-29-2008, 11:36 AM
run79 run79 is offline
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Lyle, I have another question regarding this.
Say my bodyweight is 140lbs. I'm muliplying this by 14 to get my maintenance number: 1960

Now I figure out what I should take in during the refeed:
1.5-3grams of CHO per pound of lean body mass.
(me: 97 lbs taken from chart in book)
97 x 1.5-3 g/leanbodymass= 146-291 g of CHO
Multiply that by 4 to get calories:

584-1164 calories from carbohydrates.

So my refeed is two meals from 1960 (works out to 392 calories for meal 1 and 2) then add in the refeed of 584-1164 calories over a five hour period.

Is this correct??

It doesn't seem like much...
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  #15  
Unread 08-29-2008, 12:42 PM
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lylemcd lylemcd is offline
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no, the refeeds count completel separately from the diet meals, you don' subtract them out. from 2 posts up:

say you're normally eating 1700 calories on a typical diet day divided into 4 roughly equal meals (~425 calories) at 8am,12pm, 4pm, 8pm (whatever).

you're going to refeed from 4-9pm.

eat a normal 425 calorie meal at 8am
eat a normal 425 calorie meal at 12pm

at 4pm start your refeed and forget about the two meals you already ate. don't count them at all, just get your refeed numbers (whatever they may be) from 4pm-9pm around training
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  #16  
Unread 08-30-2008, 01:43 PM
run79 run79 is offline
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thanks, I now understand that you add the first two meals..now I have another question..I do have the book and I'm going to reread it tonight, just to reassure you.
I know this much.
Refeed:
1.5-3 x weight in lean body mass = grams in Carbohydrates for refeed

ex. me, 140 with 97lbs of lean body mass

This is where I hit a wall. I know I have to have less than 50g of fat and keep protein at 1 g/lb of bodyweight. But where do I find out the amount of carbohydrates? I get a figure of 146 - 291 grams of cho..but with that being between 584-1164 calories from carbs and 569 calories from protein (from the figure of 1g/lb of bodyweight..140g) and no more than 50g of fat (450 calories) I get a refeed calculation between 1603-2183. Then I add the first two 400 calorie meals..
The final calorie intake is between 2403 and 2983 calories for the whole day.

is this correct?

Thanks Lyle.

Last edited by run79 : 08-30-2008 at 01:46 PM.
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  #17  
Unread 08-30-2008, 02:51 PM
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lylemcd lylemcd is offline
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yup, the point of the refeed is that you should end up well over maintenance caloric intakes. how much over will depend on how high you take carbs. as per the book, you may wish to start at the lower range to assess tolerance (e.g. does weight come up and go back down fairly quickly indicating it's only water gain) and then raise carbs as high as you can take them without any fat regain
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  #18  
Unread 09-01-2008, 03:47 PM
run79 run79 is offline
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Cool. Thanks man.
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