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Macro counting, refeed day?

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Updated about 2 hours ago
Created April 05, 2014 at 4:39 AM

I am 16 yo female, around 115lb, 5'5.5". Want to gain muscle, lose fat, get strong.

I lift heavy 4-5x a week, HIIT/plyometrics 2-3x a week, power yoga 2x a week.

I started counting macros last week and have felt great. I hit my goal daily and today it is time to slightly increase my grams (I am doing so slightly each week to find how many a can go up to without gaining, and to maintain) .

I hit my macros today, but then decided I should eat another meal after in order to act like a "refeed" and shock my body/metabolism with higher calories/macros for one day. It was stilly a 100% health/clean meal, but not exactly in my "macros".

Is this the correct thing to do?

My macros: 124 g P, 185 C, 89 F

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1005 · April 05, 2014 at 5:53 AM

"6-8 reps slowly without pauses, pushing in to the lactic burn until your muscles literally can not lift and holding it there until they give way or the burning is so uncomfortable you have to stop -- Recovery time: 5-9 days" sounds like the sort of approach you might want to look into.

I started doing "YRG" pushups the other day, might be a fun one to add to your routine.

http://www.youtube.com/watch?v=8KkZ26yuG3Q

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1005 · April 05, 2014 at 5:25 AM

If you were a guy and that wasn't boosting your muscles, I would look into ways to raise your testosterone. As a female, it sounds like growth hormone does a lot of the work (you ladies can make more than us.) Lowered insulin increases HGH, so, low carb might be worth checking out. Apparently IF, quality sleep, and laughter also help your HGH levels, as well as having adequate amounts of protein in your diet.

Good article:

http://www.marksdailyapple.com/human-growth-hormone-2/

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1005 · April 05, 2014 at 5:11 AM

Very cool. I wish I got into this stuff when I was younger.

I wasn't sure if you were chasing some ripped model body and seeing if you could get it there by spiking your carbs around to somehow restrict your calories.

If you feel great and it's working for you, more power to you.

I tend to view macros as working through a huge range of possibility if you're consistent with it. If they add to 1800-3000kcal with protein under 150g or so, and carbs in the 50-250g range, anything in there should work. I think sudden flip flops of high to low carb is unnecessary strain.

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0 · April 05, 2014 at 5:05 AM

I also eat a ton every day, much more than most boys I know, or my family household combined. I eat all day long... I just want to fuel myself in the most efficient way possible in order for optimal training and results. @paleot

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0 · April 05, 2014 at 5:03 AM

I try not to weight myself often, but last I checked I was 115 in the AM.

I have worked hard the past 5 years, when I first began working out and eating right. Since then I have learned a lot nutrition and fitness wise. I plan on having a career and health and fitness. I really is my passion, despite it seeming too "hard core" for my age.

Some girls like Starbucks and makeup, some people's thing is music or drawing... my passion and love is lifting weights. I love to cook. I appreciate the concern however, but I assure you I am very happy doing what I do :)

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245 · April 05, 2014 at 6:29 AM

I would go with yes...but that's really just speculation.

Glycogen takes quite a bit of carbs to replete, so if you're working out that often bumping your carbs every few days may be wise. Should maybe take a look at Athlete.io, it's a bit more specific to athletes ( Duh ) and they have some information on ketosis and carb backloading specifically for people who work out a lot.

As paleot said, don't fuck up by going too hard and hurting yourself physically/metabolically.

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1005 · April 05, 2014 at 4:54 AM

At 16 / 115lbs / 5.5ft, you don't have much fat to lose. If that is your weight at the end of the day and you actually weigh 2lbs lighter in the morning, then your BMI would already classify as being underweight.

Heavy lifting most days of the week with power yoga and high intensity interval training sounds pretty hardcore for a girl that's just learning how to drive.

I like to "refeed" 2-3 times a day. I call this eating breakfast / lunch / dinner (and if I'm hungry for a 4th meal, so be it.) Somedays, I might only get one big meal in.. or none. I would follow your stomach rather than your head on that one -- "Eat When You're Hungry" style IF. I think you might be hitting this a little too hard.

7163e886634e71777acad417e676a614
0 · April 05, 2014 at 5:05 AM

I also eat a ton every day, much more than most boys I know, or my family household combined. I eat all day long... I just want to fuel myself in the most efficient way possible in order for optimal training and results. @paleot

7163e886634e71777acad417e676a614
0 · April 05, 2014 at 5:03 AM

I try not to weight myself often, but last I checked I was 115 in the AM.

I have worked hard the past 5 years, when I first began working out and eating right. Since then I have learned a lot nutrition and fitness wise. I plan on having a career and health and fitness. I really is my passion, despite it seeming too "hard core" for my age.

Some girls like Starbucks and makeup, some people's thing is music or drawing... my passion and love is lifting weights. I love to cook. I appreciate the concern however, but I assure you I am very happy doing what I do :)

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