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#1
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![]() I just recently learned Lyle's new stance on the refeed is that 5 hours does nothing in terms of metabolic adaptation. One day slightly better than nothing, 2 days is good, and 3 days is ideal. I am a cat 2 and this seems contradict everything I read in the book. For example, he says not to do a free meal and refeed back to back. But now I hear 2 days in a row is the way to go. Should I skip the free meal and turn it into a refeed instead and then refeed again the next day?
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#2
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![]() There’s a difference between a free meal and a refeed. A free meal is just that - eat what you want. A refeed is planned and has some thought put into its composition - it should be high in carbohydrates and fats should be maintained at a low level, because carbohydrates aren’t as likely to be stored as fat and will cause the biggest hormonal response.
So yeah - if you’re gonna refeed do it that way; fruit and veg, pasta, rice, oats, bread, etc - not cake and chocolate. Martin McDonald also recently did a talk on this at Bodypower (aggressive refeeding strategies for overcoming fat loss plateaus) where he outlined the case for this strategy; suggesting do ~3 days minimum, high carbs, preferably around heaviest training days, moderate protein, low fat. Seems legit. |
#3
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#4
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#5
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Also should mention I've been on bupropion 300xr for quite some time so I think this helps wrt metabolic slowdown. |
#6
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At 31:00 describes what you said https://m.youtube.com/watch?v=emjl1Uui3Yw Cheers |
#7
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Yeah i think the basic point is you can't reset your metabolism just because you eat big for a day. So no need to truly binge. You're basically just eating something that's not RFL friendly for the mental break. And you're refeeding so you can maintain performance in the gym and fuel recovery. The true metabolism reset comes in the form of the 2 week diet break. I have to laugh when I see someone that's 30% bodyfat say it's my cheat day... You've been cheating for 4 straight years... I think you'll be okay. If anything you are just filling your body with MSG's that are going to trigger withdrawal cravings again tomorrow. When I have a "cheat day" it means hey I saw 2 lbs of Ribeyes that were on half price clearance so i bought them and im going to trim the fat off the edges. Or I'm going to buy all natural ingredients and make my own pizza with high protein choices as toppings instead of eating the buttery 5,000 calorie Pizza Hut buffet. Or I'm going to make steak fries in the oven by slicing up potatos and glazing them with olive oil. You can "cheat" and eat stuff that tastes really good without doing something completely counterproductive...
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My Wild Ride to A great body in my 30s. http://forums.lylemcdonald.com/showthread.php?t=23215 Thank you Lyle. This website is a game changer once you understand the mechanisms behind fat loss/muscle gain. Spun my wheels for years prior to finding this site. Last edited by BEATMEOUTTAME : 05-29-2018 at 04:54 PM. Reason: a |
#8
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#9
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This is why ud2 is perfect with dealing metabolic slowdown for those in cat1 territory, the 2-3 days of overfeeding mostly lessens it. A 5-24h refeed is not enough and does not help physiologically, psychologically it's nice tho. |
#10
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Yeah i addressed this in the first paragraph. 5 hours isnt going to do a thing for leptin levels. It's irrelevant. The refeed is to maintain performance in the gym. The cheat meal is just a psychological break.
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My Wild Ride to A great body in my 30s. http://forums.lylemcdonald.com/showthread.php?t=23215 Thank you Lyle. This website is a game changer once you understand the mechanisms behind fat loss/muscle gain. Spun my wheels for years prior to finding this site. Last edited by BEATMEOUTTAME : 06-01-2018 at 06:05 PM. Reason: add |
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