One day per week carb reload
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zeinmr
Posts: 79 Member
Hello all. I am training for the last 6 month and I am on keto diet for the last year. I found lot of articles about a carb reload day and even Dr Jeff Volek in his book TNT diet mention it. For the last one month I follwed this diet but I found it is difficult to return back quickly to the keto adaptation. It takes me around 3 days to re-enter in ketosis and never reach the sweet spot (between 2 and 4 with keto meter).
Have any one did or doing this low carb reload? your feedback is appreciated
Have any one did or doing this low carb reload? your feedback is appreciated
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Replies
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I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.0
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I dont know it seems I hit a plateu for the last couple of month. My ultimate goal is to reach 10% body fat and by doing so I dont want to lose muscle that is why I decide to carb re-load.0
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I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?0 -
yopeeps025 wrote: »I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Review: http://www.powerliftingtowin.com/rapid-fatloss-handbook-before-and-after-results-review/
It works, I've lost around 35lbs so far and have maintained my lifts (and even had slight gains in deadlift/squat, likely due to BW loss).0 -
yopeeps025 wrote: »I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Review: http://www.powerliftingtowin.com/rapid-fatloss-handbook-before-and-after-results-review/
It works, I've lost around 35lbs so far and have maintained my lifts (and even had slight gains in deadlift/squat, likely due to BW loss).
Thanks. I have a friend who does like a 3/4 year bulk for by 1/4 year cut for beach season. He claims that when you lose weight it is very very hard to maintain lifts. I like to know although my cut is priority over lifts for now.0 -
yopeeps025 wrote: »yopeeps025 wrote: »I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Review: http://www.powerliftingtowin.com/rapid-fatloss-handbook-before-and-after-results-review/
It works, I've lost around 35lbs so far and have maintained my lifts (and even had slight gains in deadlift/squat, likely due to BW loss).
Thanks. I have a friend who does like a 3/4 year bulk for by 1/4 year cut for beach season. He claims that when you lose weight it is very very hard to maintain lifts. I like to know although my cut is priority over lifts for now.
Sure thing. Depending on where you are in your lifting career it can definitely be extremely hard to maintain strength. I'm somewhere in the intermediate/advanced level depending on who you ask. I'm shooting for a 585 deadlift this year for example. Earlier on, it was much easier to maintain (even gain) strength in a cut.0 -
yopeeps025 wrote: »yopeeps025 wrote: »I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Review: http://www.powerliftingtowin.com/rapid-fatloss-handbook-before-and-after-results-review/
It works, I've lost around 35lbs so far and have maintained my lifts (and even had slight gains in deadlift/squat, likely due to BW loss).
Thanks. I have a friend who does like a 3/4 year bulk for by 1/4 year cut for beach season. He claims that when you lose weight it is very very hard to maintain lifts. I like to know although my cut is priority over lifts for now.
Sure thing. Depending on where you are in your lifting career it can definitely be extremely hard to maintain strength. I'm somewhere in the intermediate/advanced level depending on who you ask. I'm shooting for a 585 deadlift this year for example. Earlier on, it was much easier to maintain (even gain) strength in a cut.
I look at my lifting career and notice all the time wasted. I wasted my newbie gains on a 3x10 program. If I really took lifting as serious as I do now I would be a advance lifter as to http://www.strstd.com/
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Would like to gain info support and motivation from people who are interested in Keto and possibly cycling out of it bi-weekly/weekly. I've leg pressed reps of 275 my highest w/ carbs. I wonder if it would stay the same in Keto... hmm0
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yopeeps025 wrote: »I do it following Lyle McDonald's RFL (a PSMF). It has done wonders for maintaining my strength during my cut. Without carbs you are definitely going to suffer performance-wise. It depends on what your goals are, personally I wanted to maintain as much mass and strength as possible during my cut, but obviously a carb re-feed will slightly impact my fat loss. I lose about 2.5lbs/week consistently, I'm guessing it would be higher if I didn't do a re-feed. But it's still plenty for me and my goals.
You have links for the plan you follow?
http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/
Review: http://www.powerliftingtowin.com/rapid-fatloss-handbook-before-and-after-results-review/
It works, I've lost around 35lbs so far and have maintained my lifts (and even had slight gains in deadlift/squat, likely due to BW loss).
Here's a link to the reddit PSMF group. The sidebar contains much useful information, including a calculator based on Lyle McDonald's program. https://www.reddit.com/r/psmf0
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