Quote: (05-20-2016 10:47 PM)samsamsam Wrote:
Thanks for the info guys.
Captain Gh, can you elaborate on your carb intake process?
On RFL, I get to have a major refeed once a week.
If you take carbs back to quickly, you are saying water retention can be an issue?
Thanks.
Yeah definitely. First of all, I didn't know what RFL was, so I had to Google it. As soon as I saw that it's a Rapid Fat loss diet, then I was pretty sure it has a Ketogenic or Low Carb base to it. While I'm not a big of doing Ketogenic/ Low Carb on a long term basis, I do know the science behind it, and I know it works. In your case Sam, don't worry about water retention since you need the refeed to replenish your glycogen stores, and to avoid lowering your metabolism. O this diet, lowering your metabolism is Enemy #1, so it must be avoided, no matter what.
In my case, since I always keep my carbs really high (80-85%), when I'm ending a cut, I've got to bring my carbs back up slowly to avoid the bloat and weight gain since my glycogen store stay mostly full all the time due to me being always High Carb. In your case, the water retention is just a minor pain that you absolutely have to deal with in order to avoid something far worse, which is metabolic slow down.
You just have to time your refeed window depending on how you want to look. If you plan on going to the beach, then your refeed has to be relatively small & clean with good complex carbs like Rice and a low amount of fruits since they contain a lot of water. If you have nothing really going on, then you can definitely go balls deep on your refeed and eat whatever. Just make sure to keep your fat low on refeeds.
Carb & Fats don't like each other at all! Here's a video that will definitely help you with your refeed since it's got the same principle as the Rapid Fat Loss Diet: it's regarding the Anabolic Diet, which also deals with refeeds. Jerry doesn't look his Best in this Vid, but he's a Boss that knows what he's talking about. Accurate info guaranteed!