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.Page 43http://www.bodyrecomposition.com Table 2: Frequency and duration of refeedsDiet category Exercise category Duration Frequency1 1 5 hours-1 day Every 3 to 5 daysOR 1 1-2 days Every 7 days1 2 1 day Every 7-10 days2 1 5 hours Every 7 days2 OR 1 1 day 10-14 days2 5 hours-1 days Every 14 days3 1 5 hours Every 10-14 days3 2 5 hours-1 day Every 21 daysYou may notice above that refeeds become longer and more frequent as dieters get leanerwhich may seem counterintuitive.The basic reason is that the physiological issues related to dieting interms of metabolic slowdown and the rest tend to become more pronounced as people get leaner andleaner.For someone not genetically disposed to it, trying to get below 10% bodyfat is essentially nodifferent than starving to death (from the body s perspective): keeping things moving means refeedingmore frequently.As well, the exercise category that a dieter is in determines a great deal of how often to refeedoccurs and how long it should be.For the most part, that is the major distinction I m making above interms of how often and how long to do a refeed for; exercise category 1 people need to refeed moreoften and for longer than exercise category 2 people.This has to do with the effect of exercise on muscle glycogen stores, intensive (or extremely longduration, I m talking several hours here) exercise depleting muscle glycogen.This means that refeedsneed to be performed more often if for no other reason than to refill muscle glycogen and help to sustainexercise performance while dieting.Category 1 dietersIn general, category 1 dieters are athletes and bodybuilder types who are trying to get extra leanfor either competition or appearance reasons.Meaning they are generally in exercise category 1,involved in fairly intensive weight and/or endurance training.Which isn t to say that there couldn t be non-athlete individuals in this category, I simply doubt they are in the majority.Unless they are genetically predisposed towards staying lean (in which case they probablyaren t reading this booklet), category 1 dieters tend to have the worst problems with metabolicslowdown and the rest of the issues I described back in chapter 3 which is the main reason that I suggestPage 44http://www.bodyrecomposition.com that they do a refeed as often and for as long as I do.Psychological stuff is a little less predictable,usually folks at that level are pretty good about their diets and aren t trying to fix long-standing foodcontrol issues.At the same time, dieting to extreme leanness is usually a miserable experience and thepsychological benefits of free meals and refeeds are important as well.As I mentioned already, category 1 dieters tend to be involved in either a lot (enduranceathletes) or fairly high intensity (everybody else) activity.This means that they tend to deplete a lot ofglycogen and exercise performance can become a very real issue along with everything else.Frankly,category 1 dieters would probably be better off with something like my Ultimate Diet 2.0 (you reprobably wondering just how many times I can mention that damn thing) but not everybody wants aplan that rigid or extreme which is why I m discussing general flexible dieting approaches here.Because of the amount of glycogen depleting exercise that they do, overall good muscularinsulin sensitivity and everything else, individuals in this category who are in exercise category 1 can getaway with the most during their structured refeeds.This includes both the amount of carbs that they canconsume as well as the types; category 1 dieters can consume the largest amounts of carbs and tend tohandle junkier stuff a little bit better.Which isn t to say that most can get away with all junk-food refeeds,simply that there tends to be more leeway.I want to note here that the only difference between exercise category 1 and 2 dieters is thatcategory 2 dieters should always start with the lower amount of carbohydrate recommendations; sincethey aren t as glycogen depleted going into the refeed, excess carbohydrates tend to have moreproblems spilling over into fat cells.With that said, let s look at amounts of carbohydrates for each ofthe different length refeeds.As per table 1, for 5 hour refeeds, a range of 1.5-3 grams of carbohydrate per pound of leanbody mass (roughly 3-6.5 grams/kg for metrically inclined readers) is suggested.So for someone with160 pounds of lean body mass, that s 240-480 grams of carbohydrates over a 5 hour span whichwould be divided up roughly evenly across 3 meals.That s 80-160 grams of carbs per meal.Whichreally isn t that much when you start looking at some of the more highly concentrated starches (some ofthe bigger bagels can contain 40 grams of carbs, for example and a big bowl of pasta probablycontains that many carbohydrates easily).As well, depending on the level of glycogen depletion, some people can get away with farmore carbohydrates than that.Again, I strongly suggest starting conservatively and increasing theamounts based on your results.If you find yourself getting fuller (muscularly) and leaner after yourrefeeds, you can try increasing the amounts.If you find yourself waking up flat and puffy, you either atetoo many total carbohydrates or ate too much sucrose or fructose and need to alter either the quality orquantity of your refeed.For longer refeeds, the amounts of carbs that can and should be consumed go up as you wouldexpect.For a 1 day refeed, somewhere between 4-6 grams/pound of lean body mass (about 9-13grams/kilogram) is going to be appropriate.So our 160 pound lean body mass individual wouldconsume somewhere between 640 and 960 grams of carbohydrates over this time span.Over 6 orso meals, you re looking at somewhere between 100 and 160 grams per meal or so [ Pobierz całość w formacie PDF ]
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.Page 43http://www.bodyrecomposition.com Table 2: Frequency and duration of refeedsDiet category Exercise category Duration Frequency1 1 5 hours-1 day Every 3 to 5 daysOR 1 1-2 days Every 7 days1 2 1 day Every 7-10 days2 1 5 hours Every 7 days2 OR 1 1 day 10-14 days2 5 hours-1 days Every 14 days3 1 5 hours Every 10-14 days3 2 5 hours-1 day Every 21 daysYou may notice above that refeeds become longer and more frequent as dieters get leanerwhich may seem counterintuitive.The basic reason is that the physiological issues related to dieting interms of metabolic slowdown and the rest tend to become more pronounced as people get leaner andleaner.For someone not genetically disposed to it, trying to get below 10% bodyfat is essentially nodifferent than starving to death (from the body s perspective): keeping things moving means refeedingmore frequently.As well, the exercise category that a dieter is in determines a great deal of how often to refeedoccurs and how long it should be.For the most part, that is the major distinction I m making above interms of how often and how long to do a refeed for; exercise category 1 people need to refeed moreoften and for longer than exercise category 2 people.This has to do with the effect of exercise on muscle glycogen stores, intensive (or extremely longduration, I m talking several hours here) exercise depleting muscle glycogen.This means that refeedsneed to be performed more often if for no other reason than to refill muscle glycogen and help to sustainexercise performance while dieting.Category 1 dietersIn general, category 1 dieters are athletes and bodybuilder types who are trying to get extra leanfor either competition or appearance reasons.Meaning they are generally in exercise category 1,involved in fairly intensive weight and/or endurance training.Which isn t to say that there couldn t be non-athlete individuals in this category, I simply doubt they are in the majority.Unless they are genetically predisposed towards staying lean (in which case they probablyaren t reading this booklet), category 1 dieters tend to have the worst problems with metabolicslowdown and the rest of the issues I described back in chapter 3 which is the main reason that I suggestPage 44http://www.bodyrecomposition.com that they do a refeed as often and for as long as I do.Psychological stuff is a little less predictable,usually folks at that level are pretty good about their diets and aren t trying to fix long-standing foodcontrol issues.At the same time, dieting to extreme leanness is usually a miserable experience and thepsychological benefits of free meals and refeeds are important as well.As I mentioned already, category 1 dieters tend to be involved in either a lot (enduranceathletes) or fairly high intensity (everybody else) activity.This means that they tend to deplete a lot ofglycogen and exercise performance can become a very real issue along with everything else.Frankly,category 1 dieters would probably be better off with something like my Ultimate Diet 2.0 (you reprobably wondering just how many times I can mention that damn thing) but not everybody wants aplan that rigid or extreme which is why I m discussing general flexible dieting approaches here.Because of the amount of glycogen depleting exercise that they do, overall good muscularinsulin sensitivity and everything else, individuals in this category who are in exercise category 1 can getaway with the most during their structured refeeds.This includes both the amount of carbs that they canconsume as well as the types; category 1 dieters can consume the largest amounts of carbs and tend tohandle junkier stuff a little bit better.Which isn t to say that most can get away with all junk-food refeeds,simply that there tends to be more leeway.I want to note here that the only difference between exercise category 1 and 2 dieters is thatcategory 2 dieters should always start with the lower amount of carbohydrate recommendations; sincethey aren t as glycogen depleted going into the refeed, excess carbohydrates tend to have moreproblems spilling over into fat cells.With that said, let s look at amounts of carbohydrates for each ofthe different length refeeds.As per table 1, for 5 hour refeeds, a range of 1.5-3 grams of carbohydrate per pound of leanbody mass (roughly 3-6.5 grams/kg for metrically inclined readers) is suggested.So for someone with160 pounds of lean body mass, that s 240-480 grams of carbohydrates over a 5 hour span whichwould be divided up roughly evenly across 3 meals.That s 80-160 grams of carbs per meal.Whichreally isn t that much when you start looking at some of the more highly concentrated starches (some ofthe bigger bagels can contain 40 grams of carbs, for example and a big bowl of pasta probablycontains that many carbohydrates easily).As well, depending on the level of glycogen depletion, some people can get away with farmore carbohydrates than that.Again, I strongly suggest starting conservatively and increasing theamounts based on your results.If you find yourself getting fuller (muscularly) and leaner after yourrefeeds, you can try increasing the amounts.If you find yourself waking up flat and puffy, you either atetoo many total carbohydrates or ate too much sucrose or fructose and need to alter either the quality orquantity of your refeed.For longer refeeds, the amounts of carbs that can and should be consumed go up as you wouldexpect.For a 1 day refeed, somewhere between 4-6 grams/pound of lean body mass (about 9-13grams/kilogram) is going to be appropriate.So our 160 pound lean body mass individual wouldconsume somewhere between 640 and 960 grams of carbohydrates over this time span.Over 6 orso meals, you re looking at somewhere between 100 and 160 grams per meal or so [ Pobierz całość w formacie PDF ]