Curious about whether there is a desired timing method of when to refeed in relation to regular and lower carb days when cycling carbs (I know to refeed on a training day, preferably a harder training day) - like the day following a low day, in the middle of regular days, the day before a low day, etc.

When would you refeed under the following training schedules?

Mon - Train
Tues - Train
Wed - Train
Thurs - off
Fri - Train
Sat - Train
Sun - Off


Mon thru Sat - train
Sunday - off

Thanks

We have found that doing a carb up meal or carb day works best when done every 3rd day then 4th day. For example Monday and Thursday or Wednesday and Friday. Wed, and Friday would work well in your schedule, but don't get too consumed with trying to time it perfectly with your training. Look at your nutrition as a 24-7 thing. The timing of your training will not alter the results.

You don't need a "re-feed" day if you're on a 50-20-30 diet. The exception may be if the goal is maximum weight/size/muscle gain. Carb up days are necessary when doing no starch carbs daily.

Steven Wade
Beverly International

Steven, I want to make sure I understand your comments and that you understand my question. I forgot to mention that this is in regards to being 8 weeks out from a contest. So fat loss and maintaining muscle is the goal.

In past diets we have found that going low carb for an extended period of time slows the metabolism and fat loss (which I think a 50-20-30 diet would qualify as a low carb diet), hence the desire to have a carb refeed once or twice a week this time around. So my question about the day of a refeed was in that light - trying to keep the metabolism revved to continue fat loss. So would eating 250g carbs have a greater metabolic effect in the middle of 3-4 150g days, before a 100g day, or right after a 100g day? I'm not a metabolist (I just made that term up), but it seems like the timing of the refeed would matter in this regard.

I don't know if that changed anything in your answer or not.

Thanks

Cat, if you have 8 weeks to go and have determined that a modified carb cycling approach is the most effective for you, you might consider following Steven's recommendation of every 3rd day, then every 4th with carbs as follows (using your example 100-150-150-250-100-150-250 then repeat. Metabolically speaking, you want the low day to follow immediately after the carb load day so that you can take best advantage of any increased metabolism benefits from the high carb day and lose more fat - that's why you have the low day in there, right?

Or if you have determined that given your slightly higher daily carb intake that you need to refeed only every 5-6 days, consider putting your highest carb day the day before you train your weakest bodypart. (Most have more energy the day after the higher carb day, rather than the day itself.)That way you will be able to train the bodypart that needs it the most with the most energy and intensity. For females an impressive lat spread and lean legs are usually the keys to placing well so maybe before one of those parts.

Just remember that for a natural female competitor - conditioning is very important and be prepared at least a week in advance as it is very hard for females to lean out significantly during the last week.)

Thanks, Roger. I think that makes sense - carb up the day before a low day to stoke the metabolism and then don't give the body as much carbs/fuel the following day so the body has to use the fat to power its revved up engine.

By the way, it's good to see you posting on the boards here.