Ok, so I've been working on the last part of my slimming down. Things that have worked for me recently have been adding more fat - ala Kurt Harris. Also, implementing IF per Leangains. Results have been good but I cant get past whereI am. Typical day of eating, I shoot for 2800 calorie, around 70-75% fat, 15-20% protein (heavier on training days) and the rest carbs.
I'm very active. I play soccer a couple times a week, and weight-train (almost always fasted) 2-3 times per week. I'm 5'7" and weight around 160. I would say Im fairly muscular. Always been very athletic.
I've recently been trying carb refeeds as a way to break through my last plateau. Although, I'm a little confused as to how to properly implement them. Mark Sisson says "Eat more total calories than you’d normally eat and way more carbohydrate calories than you’d normally eat – at least 250 g-300 g worth." But if I normally eat 100 or less, that doesn't sound like it would do much based on Martin's example of 4 to 6 times lean body mass. (I couldn't find it but I think that's what he said.)
I guess I'm just wondering if anyone has any input, or personal experiences that could help. I feel like I'm spinning my wheels.
Todd, I was recently considering something similar, since my weight loss has significantly slowed down and I'm not quite satisfied yet. Ultimately I put it off because more consistent IFing, and mindfulness of overeating seems to be getting things going again, but I'll tell you what I learned.
At least according to Lyle McDonald, if I understand correctly, to make the most efficient use of a refeed you should use a cyclic ketogenic diet where every week you:
1) Empty your muscle glycogen with a full body workout.
2) Refeed for a day with high-calorie, high-carb, but low-fat food.
3) Reestablish ketosis the following day with low intensity aerobic exercise.
4) Do a second full body workout the day after that to make use of your now super-compensated muscle glycogen stores.
Details, explanations, and advanced considerations can be found in his book, The Ketogenic Diet, and I'm sure there is also much discussion on his forum and others.
If you try that, I'd love to hear about the experience.
I've also experimented with carb refeeds and I just do not like how I feel after eating such high quantities of carbs since I normally average <= 50g / day. I found that I can get similar results just by spiking my calories one or two days a week, so if I eat 2500 calories / day I'll eat 3500 calories for 1-2 days, then drop down to 2000 for a day, then maintain 2500 the rest of the week. I'll use butter, creams, and coconut oil to more easily achieve the higher caloric intake while staying low carb.
I'm also IFing with low-carb although not as high on the fat. Anyway if it helps I have been successfully losing weight (very gradually, like 1/2 lb week) by raising carbs (only 50-60g or so) in the post-workout window, and even then using starchy carbs such as sweet potato. Although it is not paleo (and I used to be very strict), I've added 1c of 1% cottage cheese at night for the casein, as Leangains recommends. I've noticed it makes my fasted morning workouts much more enjoyable.
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