08/02/09 Refeed

This refeed was smaller because I am no longer on a low carb diet. I only did a refeed for 3 hours but as always I consumed a good amount in those 3 hours.

Sweet and Sour Chicken
Boneless Spare Ribs
White Rice
2 Packages Low Fat Graham Crackers
Half Bag Low Fat Pretzels
Half a Low Fatsoft pretzel
4 Low Fat Poptarts
Piece of Angel Food Cake
Large Fat Free Frozen Yogurt W/ Butterfinger

Calories: ?
Carbs: ?
Protein: ?
Fat: ?

Dont know dont care

Getting Bigger

Loving the offseason. Its nice to start getting bigger and pushing some big weights.

Diet

I have finished carb cycling and have worked carbs into my daily diet. I have now transitioned into my offseason diet. My intake is about 3,500-4,000 calories a day. It depends on the amount of cardio I do as well as how many times I wake up in the middle of the night to eat. If at any point in the night I wake up I go to the fridge and either have a casein shake or a cup of cottage cheese. This prevents my body from turning catabolic and eating at my tissue. Here is the diet that I am currently following.

9:30am
28g Protein Shake
1 Banana

10:00am
2 Cups Liquid Egg Whites
80 Grams Whole Grain Oats

12:30pm
8 Ounces Grilled Chicken Breast
1 Bag Spinach Leaves
1 Sweet Potato

1:30pm (Pre-Workout)
1 Scoop Vpx No-Shotgun

2:00pm (During-Workout)
1 Scoop Vpx No-Synthesize

4:00pm (Post-Workout)
2 Scoops Dark Matter

5:00pm (Post-Workout Meal)
2 Cups Liquid Egg Whites
3 Peices Ezekiel Bread

5:30pm (Cardio)

6:30pm (Post Cardio Meal)
8 Ounces Grilled Chicken Breast
1 Bag Spinach Leaves

8:30pm
6 Ounces Bison or Steak
1 Bag Spinach Leaves

11:00pm (Before Bed)
33g Casein Protein Shake
2 Tablespoons Peanut Butter

1:30am (During Sleep)
33g Casein Protein Shake 1/3 Tablespoon Mac Nut Butter

4:30am (During Sleep)
1 Cup Cottage Cheese 1 Tablespoon Peanut Butter

Plus some snacks here and there throughtout the day. (My versions of snacks are more cottage cheese and whole grain pretzels)

Calories: 4,500
Protein: 335 grams (50%)
Carbs: 175 grams (25%)
Fat: 70 grams (25%)

Offseason Diet

Im 4 weeks out from my offseason so now im going to begin the transition phase to my offseason bulk. Im beginning to carb cycle and add in HISS (High Intensity Steady State) and HIIT (High Intensity Interval Training) cardio days to keep fat at bay during the transition. Week 1 im going to be carb cycling with the same amount of calories that I currently have been consuming. Here is the split that im going to be following.

Carb Cycling

Monday – Low carbs – Arms
Tuesday – No carbs – Off
Wednesday – High carbs – Legs
Thursday – No carbs – Off
Friday – Low Carbs – Chest and Tri's
Saturday – High Carbs – Back and Bi’s
Sunday – Low carbs – Shoulders


No Carb Day

Calories: 1,794
Protein: 224g
Fat: 80g
Carbs: 45g

Low Carb Day (Carbs Breakfast, Pre-Workout Meal, Post-Workout, Post-Workout Meal)

Calories: 1,794
Protein: 202g
Fat: 50g
Carbs: 135g

High Carb Day (Carbs first 4 meals of the day and Post-Workout)

Calories: 2,000
Protein: 200g
Fat: 33g
Carbs: 225g

From each additional week on im going to be increasing the calories 200-300 each week. My cardio is going to be dropped from 60 min a day 7 days a week of morning LISS (Low Intensity Steady State) cardio to 3 days a week 45 min LISS cardio. I will be doing 20 min LISS cardio post workout. Ill also be adding in HISS cardio and HIIT cardio 3-5 days a week.

Refeed 07/25/09

15 Hour Refeed

3 Pepperidge Farm Bagels
4 Low Fat Waffles
2 Cups Breyers Fat Free Ice Cream
10 Fat Free Brownies
1 Blueberry Muffin
1 Handful Starburst Jelly Beans
1 Handful Mike and Ike
5 Twizzlers
4 Philadelphia Pretzel Factory Soft Pretzels
2 Gatorades
5 Cups Captain Crunch
2 Low Fat Cinnamon Poptarts
6 Breadsticks
1 Large Fat Free Frozen Yogurt Sundae w/butterfinger
1 Serving Whole Grain Oatmeal

7,442 Calories
1,562g Carbs
142.2g Protein
58.2g Fat

Superdosing

So today I started superdosing creatine, beta-alanine, multivitamins and nitrix. The increased vascularity has been incredible. Heres a pic of my forearms not flexed just taken cold.

What is the point of a Refeed?

Well in essence this is how it works. If your body is in keto the entire week and its burning fat for energy except for your workouts that are high intensity and require the use of carbs all of your glycogen stores are burnt up. Doing this refeed allows your body to replenish your glycogen levels and even supercompensates to some degree and stores more glycogen. The reason that you burn fat while doing this is because your body is already in fat burning mode. When its in fat burning mode its not gona just switch over to burning carbs as a source of energy as long as your refeed is kept shorter. They should be under 24 hours for most people but the lower bodyfat you get the more you can refeed. What happends when you take in all these carbs is your body basically goes holy shit I cant process all of this I need to get rid of it. So you body burns calories to get rid of all of the excess calories that you ingested. Since your body is in fat burning mode it uses fat as the energy source to get rid of these calories.

07/25/09

Today is my refeed. I woke up and did 40 min low intensity cardio. Followed by 10 min HITT cardio and a 20 min continuous circuit depletion workout. Hitting every muscle group 2-3 times throughout the circuit. I started my refeed today at about 8:30. I plan on ending it around 10:30. So im going to have a 14 hour refeed. Meal 1 is already in the books. Ill post soon as the refeed is over.

Refeed 07/18/09

10 Hour Refeed
Wawa pretzel
Twizzlers
8 Cups oatmeal
Johns popcorn
2/3 Box Captain crunch
2 Quarts FF Breyers Vanilla Ice cream
4 Low Fat Waffles w/ syrup
4 Slices bread
1 Pack Low fat Graham Crackers
2 Handful Dots
2 Handfuls Mike and Ike

5k Calories
1,020g Carbs
53g Fat
105g Protein

Weight

Weight before my Refeed on Sat 07/18 - 153.6 pounds
Weight after my Refeed on Sat Night 07/18 - 165.3 pounds
Weight this morning on Thurs 07/23 - 152 pounds

Why am I eating like this? Why am I taking all these supplements?

Well to start off im on a keto diet which means as low carbs as possible sun-fri. I dont eat any source of direct carbs the only carbs i take in are indirectly through like nuts and veggies. I eat about 1,700 calories on non lifting days and about 1,900 calories on lifting days. On sat I get a refeed which my diet is made up of 70% carbs 15% fat and 15% protein. I eat an unusally high amount of calories and carbs to shock my bodies metabolism and lead to an increase in fat loss. Usually around 1,000-1500 grams of carbs alone in 10 hours. I feel that the refeed is one of the best methods of burning fat. I can add over 10 pounds in one day(mostly from water) and 5 days later I weigh a pound less then I did before the refeed. During the week the rest of my diet is made up of fat and protein. I take about 12,000mg of fish oil a day to increase my fat intake. Its also been shown that fish oil helps your heart, your joints and if it is dosed high it can help with fat loss. I take 6,000mg of CLA a day which is a fat that is found in meat and fish but most diet lack. CLA has been proven to aid in fat loss. The lipolyze is a non stimulant calorie expenditure agent which means it releases calories in the form of heat. The somalyze helps you sleep better and also releases calories in the form of heat. The ZMA is zinc magnesium asparate and has been shown to increase your testosterone and help you sleep better. The yellow bullet is a stimulant/fat burner. And the vpx products that I use are pre and post workout supplements that contain no carbs but 20g of protein and amino acids in each one. They also have creatine and beta-alanine. I use them because I feel that they all have a place in my diet right now. When I switch over to a bulking diet Ill drop all the fat burners and lower my fat intake but for now im loosing 1-2 pounds a week and feeling great.

If you ever need help with your diet or training feel free to email me.

Current Diet

6:00am
Supplements - 5mg Yohimbine, 1 Cap Yellow Bullet

6:15am
Cardio - 1 Hour Liss Cardio

7:45am
Meal 1 - 2 Whole Omega-3 Eggs, 1 Cup Liquid Egg Whites
Supplements - 2,000mg Fish Oil, 1,000mg CLA, Multivitamin, 1 Cap Lipolyze

10:am
Meal 2 - 28g Whey Isolate, 20g Whole Almonds
Supplements - 2,000mg Fish Oil, 1,000mg CLA, 5mg Yohimbine, 1 Cap Yellow Bullet

12:30pm
Meal 3 - 5 Ounces Grilled Chicken, 85g Spinach Leaves, 16g Whole Almonds
Supplements - 2,000mg Fish Oil, 1,000mg CLA, Multivitamin, 1 Cap Lipolyze

3:30pm
Meal 4 - 5 Ounces Grilled Chicken, 85g Spinach Leaves, 16g Whole Almonds
Supplements - 2,000mg Fish Oil, 1,000mg CLA, Multivitamin, 5mg Yohimbine, 1 Cap Yellow Bullet, 1 Cap Lipolyze

4:30pm
Pre-Workout Shake - 1 Scoop VPX No-Shotgun

5:00pm-7:00pm
Lifting/Cardio

7:15pm
Post-Workout Shake - 1 Scoop VPX No-Synthesize

8:15pm
Meal 5 - 4 Ounces Grilled Salmon, 85g Spinach Leaves, 14g Whole Almonds
Supplements - 1,000mg CLA, Multivitamin, 1 Cap Lipolyze

11:00pm
Meal 6 - 39g Nighttime Protein Mix, 2/3 Tablespoon Mac Nut Oil
Supplements - 2,000mg Fish Oil, 1,000mg CLA, 3 Caps Somalyze, 3 Caps ZMA

Calories: 1,879
Protein: 240g
Fat: 80g
Carbs:40g
Fiber: 22g
Net Carbs: 18g

Leg Day

Morning Cardio: 1 Hour 15 Minutes

Deep Squats 3x10
Hack Squats 3x10
Seated Leg Extensions 2x10
Lying Leg Extensions 2x10
Walking Lunges 3x20
Seated Leg Curls 3x8
Lying Single Leg Curls 3x10 Each Leg
Standing Calf Raises 3x10
Seated Single Leg Calf Raises 3x10 Each Leg

Post Exercise Cardio 45 Minutes