Had a refeed last night and it really made a world of difference! This picture is from Friday- I felt so flat, and struggled to keep a pump through my workout. Woke up today post refeed feeling my muscles were fuller and even during posing practice flexing felt better today! 🙌🙌💪
What are refeeds? Refeeds are a tool used during a diet. They involve eating higher calories predominantly from fats/carbs to help your body progress more during your diet. Refeeds are so important when dieting!! They refill the glycogen in your muscles which is necessary for maintaining muscle mass. They also help give your metabolism a rev which in turn helps trigger continuous fat loss. 💪 contest prep is a fine balance between fat loss and muscle preservation. On stage you want to look both lean and have full muscles bellies (which requires lots of glycogen in the muscles). So knowing how your body reacts to refeeds and amounts of calories is important for “peaking” properly. #contestprep#prepcoach#refeeds#obliques
May 18, 2018! Feasting on a X-Large Pizza Pie with 3 Ice Tea soft drinks. This is junk food why would I eat this with the shape that took me lots of hard work, dedication, and effort to build! Well here's why. Looking at all the access nutritions my body needs that can come from junk foods, sugary beverages etc, to help accumulate the metabolism. Avoiding those nutritions from common junk foods plus sugary beverages can get me into serious risk with sign of fainting, muscle weakness, and mental tiredness. Once a week or every 3 days having these meals, High Carbs, unlimited calories flourishes the body for producing muscle gain & fat loss! System recommended by helping Allies😀😉
@calfonsogym @amerthehammer @mal.m___ @worldgymscarborough @popeyes_scarborough
#pizza#pizzapizza#pizzapizza 🍕 #highcarb#highcarbday#highcarbdays#refeed#refeedday#refeeddays#highcarbfood#refeeding#refeeds#amerthehammer#junkfoodlover#junkfoodlovers
Should you have a refeed/cheat meal during contest prep? -
A few theories behind refeeds and cheat meals during contest prep are to 1) heighten thyroid efficiency, which governs your metabolism 2) Increase leptin productivity, which is the "starving" hormone and regulates energy expenditure and 3) replenish muscle glycogen levels. -
Having been in a sustained caloric deficit for a length of time, your metabolism (thyroid productivity) is prone to slowing down. In addition, as fat mass decreases, leptin falls, suppressing ones' energy expenditure and stimulating signals that tell your body it's hungry. Again, as you're constantly in a caloric deficit, you're more prone to become depleted. These are your body's natural reductions (homeostasis) in order to sustain the body from progress because it knows it's losing weight. As a result, using a refeed or cheat meal at the correct time can be beneficial in order to stimulate and combat these issues. There are other benefits out there, but I'll leave it at this! Also, you have to essentially figure out if your body is more suitable for a cheat meal or refeed. If you do it right, you should feel hungry the following 1-2 days!
Throwback to when I dieted down last summer.i never had diet breaks or even refeeds for almost the 11-13 I dieted down simply because I didn’t know any better back then.one thing I want to just say is that your SELF IMAGE is what actually determines how you see yourself as a person physically and psychologically.i was fed up with how I looked and acted,and so I just to be more productive and procrastinate less. I lost fat in order to bulk for the future because my long term goal is to put on more muscle on me. Your self image can help you perceive what you know you have to do in order to achieve them #throwbackmonday#selfimage#summershredding#bodybuilding#refeeds#diet#vascularity#progressnotperfection#worksmarter
Vierter und letzter Teil über den „eingeschlafenen Stoffwechsel“. Warum es besser ist mit deinem Körper zu arbeiten statt gegen ihn 💪🏽
Zusammenfassend ist zu sagen, dass je niedriger dein Körperfettanteil, je länger die Diät dauert, je höher das Defizit ausfällt und je schlechter deine Genetik ist – desto eher wird dein Körper diese Mechanismen „gegen“ dich und dein Vorhaben anwenden. 🚫
Achte auf folgende Zeichen um die Schutzmechanismen frühzeitig zu erkennen:
🔹Kaum mehr Fettverlust, trotz tatsächlichem kcal Defizit
🔹Extrem kraftlos und ohne Motivation
🔹Ständiges und starkes Frieren
🔹Ängste 🔹Starke Wassereinlagerungen
In diesen Fällen ist das Kaloriendefizit vermutlich zu lange und/oder zu hoch☝🏼
Solltest du diese Zeichen vermehrt feststellen, versuchs mal damit einen sogenannten Refeed Tag einzulegen. Einen Tag an dem du mehr Kohlenhydrate und mindestens die Erhaltungskalorien zu dir nimmst (bitte keinen Cheatday 🤦🏼♂️). .
Zusätzlich solltest du mehr entspannen und ausschlafen. Ich habe selber erlebt was für einen Wahnsinns Sprung ich in solchen Zeiten gemacht habe, wenn ich die Zeichen erkannt und gehandelt habe! 👍🏼
Man könnte sagen sobald sich die unberechtigte Panik aufgrund dieses Wissens löst, löst sich auch weiteres Fett 😅
Solltest du wirklich einmal stagnieren, kontrolliere nochmals alle Punkte gewissenhaft, vor allem die Basics aus dem ersten Teil. Erkenne die Zeichen deines Körpers und arbeite mit Ihm nicht gegen Ihn. ☺️
Today's post deadlift/leg day meal! 😍 #refeeds !! ❣
Had one of my most fun best workouts in ages today, felt great to have people around me that are headed in the same direction, even caught myself smiling for no reason today!
Putting the extra carbs from the weekend to good use💪🏻After being in calorie deficit for while it’s important to incorporate a refeed and or cheat meal. This helps restore glycogen levels, replenish your lepton levels and can have a psychological Benefit as well. It’s important to understand if you have a full out cheat day it will set your progress back. Ive found a cheat meal or a controlled refeed day can be very Beneficial. Although my weekend unfortunately set me back it’s important not to dwell on it and get right back on track. One day doesn’t break you consistency is key🔑 important to turn it in to a lifestyle and you can sustain and enjoy in the process✅ ————————————————————
Νεο βιντεο στο καναλι μου με θεμα τα cheat meals και τα refeeds, και τους 5 λογους που επιλέγω φετος να κανω refeeds στην προετοιμασια μου! Θα βρειτε το link στο bio μου!
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ISO-Protein vs. Clean Protein: Whats the difference?🤷🏼♀️
ISO-Protein is a post-workout protein that is rapid absorbing to quickly fuel your body after a hard workout.💪🏼💥 .
Clean Protein is a slow digesting protein that is meant to be more of a meal replacement protein, or drank at night so that your body will reap the benefits all night long!🌙😴 .
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Lets talk REFEEDS & when they're needed🔥
What happens when we diet is, ghreiln, a hormone responsibly for hunger signals, tends to increase when body fat % begins to drop. Leptin, a hormone responsible for decreasing your appetite (produced from fat cells), tends to drop. -
So as you can imagine, hunger is all over the map when we ,may not even truly be hungry, or we feel we just cant 'fill up' no matter how much we eat.
What this indicated to me is that ;
a) we are really hitting a sweet spot for fat loss
b) we need to pull back if its negatively affecting you (aka continuous binging/ depression), or -
c) implement more refeeds. -
Other ways to try and correct this:
💢increase water intake -
💢ensure you're getting -
💢enough sleep -
💢eat more finer (whole grains)
💢eat more veg
💢refeed more often!
Lemme know your thoughts! Have you experienced that bottomless pit feeling??
Heyyyy so I thought I’d use some show day #foodporn to drop some knowledge bombs about what to do after a refeed, untracked meal, “cheat,” etc. Obvi this refeed was well-thought out (I’m still on prep for another show!) & prep protocol is verryyy different than a lifestyle cut, so I thought I’d share some tips that anyone can use for a lifestyle cut!
1️⃣ If you have been weighing yourself regularly, don’t weigh yourself the next day! 🙅🏽♀️ Your weight WILL be up. Is it fat gain?! NAH! You are likely retaining water from the extra sodium, carbs, etc. Seeing your weight go up will prob f*** with your head so just don’t do itttt 💁🏽♀️
2️⃣Consider cardio. This is highly individual! While adding in a cardio sesh can help you sweat & better deal with the water retention, it can also mess with your psyche. Lemme explain➡️ Adding cardio can create a PATTERN! Your mentality may switch to “oh it’s fine to overdo food I’ll just do more cardio” 🙅🏽♀️🙅🏽♀️ That can lead to binging- You do NOT want to end up in a overeat-cardio-repeat cycle! You just have to gauge where you are mentally to determine what’s right for you.
3️⃣Consider adjusting your macros the following day. This is also highly individualistic!!! Depending on how big your refeed was (or whether or not it was planned 😏) you may want to scale back a tad.Like before, evaluate your mental state b/c you don’t want to lead yourself into a cycle of overeating-undereating to compensate! For the most part I’d say just stick to your normal macro goals! But if you really overdid it & are inclined to adjust- make sure you still hit your protein #s but scale back on your carbs + fats just a smidge. 👌🏽
💥DID YA NOTICE?! There’s not a lot of action to be taken after a refeed 😂 Why? Cuz you’re finee! Scheduling in refeeds / untracked meals/ high carb days/ free meals is actually a crucial part of making progress! Mlstof these tips revolve around addressing your mental state. Dieting can affect your psyche & relationship with food, so keep in mind the overarching goal is to feel GOOD about yourself. Love yourself, take care of your body, give it the fuel it deserves, & keep crushing your goals 🖤
So a refeed can really help mentally and physically but DON’T justify eating crap by saying it is a "refeed" when it isn't needed!
Even when you do need a refeed you also need to have some parameters in place. It is not a free for all, it's a planned window where you consume X and then stop.
Want more info on refeeds then DM me your email address and I will send you some info.
Hey ya! 🤗Get ready because today's post is all about REFEEDS, but first can we appreciate the fact that I no longer get shook when someone walks in mid selfie 😂 #confidentAF
Anyways, a refeed is when you periodically increase caloric intake, most of which coming from carbohydrates intake.
Why should we add refeeds? Well, incorporating structured refeeds is essential when it comes to prolonged periods of dieting. During a dieting phase, your metabolic processes slowly adapt to their new caloric intake. In other words, over time the human body will begin to adjust to the decreased intake, making it much more difficult to lose weight. In addition, hunger hormones like leptin, which signals the brain to notify it that it’s full, and ghrelin, which sends signals to the brain when hungry begin to misfire. As people get leaner and leaner, studies have shown that their leptin levels decrease, while their ghrelin levels increase. In other words, the leaner you get, the hungrier you’ll feel. No worries, refeeds have been proven to help combat these metabolic adaptations! Plus, refeeds replenish your glycogen stores!!
But, Susie- Why not just have a cheat meal / day?! Well, consistency is key when it comes to tracking macros. The more consistent you are, the better results you’ll yield. Tracked refeeds are not to be mistaken with cheat meals. Instead of having an all out meal once a week where everything is up for grabs, refeeds have a designated number of calories each week. Whereas, cheat meals can have upwards of 2-3,000 calories, which could potentially undo a week's worth of dieting.
How often should you have a refeed? Well, refeed frequency will vary with each and every client and their individual metabolic rate, but usually, this will include one to two days per week where the client will increase their carbs.
Now don’t be alarmed if you see the scale go up the morning after a structured refeed. Refeeds tend to cause a temporary increase in body weight because the increase in carbohydrates refills those glycogen stores within the muscles, thus causing an increase in water weight.
Do you incorporate refeeds or cheat meals?
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Moja obecna „mała/wielka” zmiana czyli ostatnie 5 tygodni. -4 cm w talii, -5 cm w pępku, wagowo jeszcze nie sprawdzałam. 4 treningi w tygodniu - 3 siłowe, 1 interwał. Spacery codziennie średnia 10-12 tys kroków. Brak czitów, kontrola kalorii. A największa zmiana to taka, że nie jem słodyczy i prawie straciłam zimowe boczki 😍🙌🏽 Kolejne porównanie za jakiś czas 😅 Skoro czas redukcyjny trwa w pełni to przy okazji wrzucam info 👉🏼 już 5 maja w Warszawie odbędzie się po raz kolejny nasze seminarium ze „Zdrowej Redukcji u Kobiet”👸🏽⚖️ Ruszyły zapisy, zgłoszenia 👉🏼 firstname.lastname@example.org 📧 Dziś, jutro i we wtorek cena promocyjna 🌟💰 @bilczynski.jacek po raz kolejny przebrnie z nami przez kluczowe zagadnienia pomocne w utracie kilogramów 😍👨🏽🏫 Zapraszamy 🙌🏽 #fitwpraktyce#Seminarium#ZdrowaRedukcjauKobiet#Warszawa#szpilkinasilowni#bilczynski#szpilkinasilownipl
El otro día ya os conté porqué prefería hacer cargas de hidratos que una comida trampa 1 vez a la semana. A parte de los beneficios psicológicos que da, también tiene beneficios fisiológicos ya que al comer grandes cantidades de carbohidratos en ciertos periodos ayuda a normalizar ciertas hormonas (como la leptina) facilitando así la pérdida de grasa en periodos de definición, o rellenando los depósitos de glucógeno a nivel muscular. Nos ayuda a contrarrestar los efectos negativos que tiene el estado de déficit calórico prolongado.
Realmente me gusta hacerlo después de 5 días con una dieta baja-moderada en HC y después de otro día completo en ayuno ( con ejercicio de alta intensidad + cardiovascular ) . Después de esos 6 días y al finalizar el ayuno , tampoco meto una carga grande de hidratos sino que los dejo para más adelante , haciendo que el refeed dure unas 6 horas aproximadamente.
NOTA: CHEAT MEALS , REFEEDS , DÍA LIBRE .... SON ESTRATEGIAS QUE DEBEN UTILIZARSE DE MANERA INDIVIDUALIZADA YA QUE ES TOTALMENTE NECESARIO ADAPTARLO SEGÚN LA PERSONA ( SEXO , %GRASO , ACTIVIDAD , ETC. )
PD: EN LAS IMAGENES PARTE DE MIS COMIDAS DE HOY
La primera vez que salgo a correr más de 5 km desde el año pasado y he conseguido hacer 10 km en 55'. Muy contento con las sensaciones. Qué cierto es que para trabajar esta resistencia no hace falta salir todos los días a correr. Con mis entrenamientos en #Nutriendo_T Sport 😉 en los que me asesora @lau32barrera voy consiguiendo mis objetivos.
@aballesterosdn Dentro de nada ya puedo salir a correr contigo, 😅🤣😅🤣😅🤣
Cuanto me ayuda una buena e inteligente nutrición 😉😉😉
Benditos #Refeeds y bendita #cafeina 🥑🍌🍏🥕🍅🥔🍄🍞🧀🥜🍳🥘🍫🍯☕
THE BEST DIET! by @skiman.factual.fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oh... where do I begin, haha! Seems like I'm opening up with that phrase over and over again with all my posts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
With so much conflicting information its no clue why there are so many that are confused with what to pick and⠀⠀⠀⠀⠀⠀⠀⠀⠀
choose. Who to listen to, what health gurus know more than the other. So much bashing. I'd say instead of⠀⠀⠀⠀⠀⠀⠀⠀⠀
picking which one is absolutely the most optimal, cleanest, best, chest brah beastmode juggernaut lets bring whisky⠀⠀⠀⠀⠀⠀⠀⠀⠀
to the deadlift platforms and have a deadlift off.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok ok, maybe a little far fetch or is it....? There are such events btw, ok another day. So back on topic. The truth⠀⠀⠀⠀⠀⠀⠀⠀⠀
is that no one diet is the best for everyone, and what works for you may not work for someone else. That's where you⠀⠀⠀⠀⠀⠀⠀⠀⠀
need to dig in deeper and find all the nook and crannies of it all. Sounds like a lot of fun to me!!!! HAHA, well not⠀⠀⠀⠀⠀⠀⠀⠀⠀
everyone shares the same opinion on that. It gets frustrating huh? You diet a certain way for a while and are unsure to⠀⠀⠀⠀⠀⠀⠀⠀⠀
quote "trust the process", without the cold hard numbers, trends, correctly accessing. It's like shooting blindfolded.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hear yeah, I've been there and took a lot of trial and error to find my sweet spot but the good thing is that it is⠀⠀⠀⠀⠀⠀⠀⠀⠀
achievable. Everyone has there sweet spot, it's all within the adjustments and so sublte adjustments at that. Big time⠀⠀⠀⠀⠀⠀⠀⠀⠀
patience to reep the benefits but so worth it in the end.⠀⠀⠀⠀⠀⠀⠀⠀⠀
So with that being said, I won't dive into each of the diets because that would take up about 50 posts here on IG but I will⠀⠀⠀⠀⠀⠀⠀⠀⠀
leave you with a take home message. There is no such thing as a "best" weight loss diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best diet for you is the one you can actually stick to in the long-term.⠀⠀⠀⠀⠀⠀⠀⠀⠀