4

votes

How many grams of carb per lbs bodyweight on training day refeed?

Answered on August 19, 2014
Created November 12, 2012 at 12:13 PM

Everyone talks numbers in Leangains about how many g/lbs of protein, but how about carb?

I'm doing Leangains and am cutting fat. I've been eating meat/fat no carb rest days, lean meat/satsumaimo low fat training days, WO fasted 11am, eat 12pm and 7pm, 2 identical meals, 140 lbs bodyweight 8% bodyfat, 2g/carb per lbs bodyweight, 140g carbs each meal (x2)training days.

I've seen 1-2g carb per pound bodyweight for fat loss recommended on the web by guys using Carb Backloading (which ain't much carb and I wouldn't use the term "load" to describe such a small amount).

What do you guys do for fat loss on Leangains, CBL, or otherwise as far as how many grams of carbs per pound of bodyweight to load on training days?

Also, as I've been seeing 1g carb/lbs BW at the low end of carb recommended for fat loss,and I've been getting 2g, I was thinking of eating the same 140g carb and lean meat meal PWO as I've been doing, but skipping the other 140g carb dinner meal and eating a meat/fat only meal as I do rest days.

Would insulin still be high and would I then be inclined to store that dietary fat as body fat?

Ideas?

Medium avatar

(2417)

on March 05, 2013
at 04:27 AM

True that over total daily energy expenditure can be used to store fat or build new tissue. Thus carb overage can help with this goal, and isn't just about filling those 200g of glycogen. Insulin is immediate, but leptin boost lags a bit more. I do find taking carbs post training is best, whenever that is, as T-glut translocation helps with the insulin resistance problems I have.

7bf306ada57db47547e9da39a415edf6

(11214)

on December 12, 2012
at 04:08 PM

How do you think the body uses carbs? It gets stored as glycogen- to be used as an energy source. The hormonal implications are almost immediate, as insulin rises- though if you are doing anything resembling a refeed most of your cells are likely a bit insulin resistant, and you are depending on the GLUT4 (I think it is 4, I tend to forget the number) expression via exercise to get it in the muscles you just worked out. More is not better- it will lead to fat, not away from it. You do have a little wiggle room- focus on how you feel and look.

Medium avatar

(2417)

on December 11, 2012
at 06:31 AM

The sole goal of eating carbs is not to replenish glycogen. It's an energy source, that spares other Macros from being used as such, and has hormonal implications for leaning out. So I'm concerned with how many g/kg or carb folks who are on a cut cycle end up consuming on a training day, week end week out average, that ends up getting then to their sub ten percent body fat goals.

Medium avatar

(2417)

on December 11, 2012
at 06:26 AM

I am doing the math, exactly. Used rippedbody to calculate my macros six months ago

7e6644836cdbcbe2b06307ff7db92d31

(693)

on December 10, 2012
at 06:26 PM

You're not doing leangains until you do the math, try rippedbody.jp

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 10, 2012
at 05:07 PM

Not reefers... refeed. I reefer every day!

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 10, 2012
at 05:06 PM

I'm about to do my first refers tonight... was wondering this exactly.

Medium avatar

(2417)

on November 12, 2012
at 10:33 PM

Well on training days I lift heavy for an hour, eat @600 calories from sweet potatoe directly after the session. Off days I don't eat any carbs as I can't seem to metabolize them well unless after training.

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3 Answers

1
7bf306ada57db47547e9da39a415edf6

(11214)

on December 10, 2012
at 05:40 PM

In the first Ancestral Health Symposium, someone mentioned that the body could only really store about 270g of glycogen. It might have been - Dr. Doug McGuff but I am not sure. 70g was in the liver, and the other 200g is distributed within muscle. Obviously, it will vary from person to person since people have different muscle mass. Now, here is the thing- no matter how hard you work out, you aren't going to use up all 200g. Glycogen, once in muscle, pretty much stays there- you will only deplete the muscles you work out, and you shouldn't even think of trying to deplete the liver. The liver provides glucose to the brain, so any inteference with it will cause all sorts of nasty situations that are not conducive to growing muscle.

So, the take home message is this- it isn't very much. Indeed, 1g per lb of bodyweight is quite likely more than necessary, much like the bodybuilder's 1g protein per lb of bodyweight is more than necessary.

Medium avatar

(2417)

on December 11, 2012
at 06:31 AM

The sole goal of eating carbs is not to replenish glycogen. It's an energy source, that spares other Macros from being used as such, and has hormonal implications for leaning out. So I'm concerned with how many g/kg or carb folks who are on a cut cycle end up consuming on a training day, week end week out average, that ends up getting then to their sub ten percent body fat goals.

7bf306ada57db47547e9da39a415edf6

(11214)

on December 12, 2012
at 04:08 PM

How do you think the body uses carbs? It gets stored as glycogen- to be used as an energy source. The hormonal implications are almost immediate, as insulin rises- though if you are doing anything resembling a refeed most of your cells are likely a bit insulin resistant, and you are depending on the GLUT4 (I think it is 4, I tend to forget the number) expression via exercise to get it in the muscles you just worked out. More is not better- it will lead to fat, not away from it. You do have a little wiggle room- focus on how you feel and look.

Medium avatar

(2417)

on March 05, 2013
at 04:27 AM

True that over total daily energy expenditure can be used to store fat or build new tissue. Thus carb overage can help with this goal, and isn't just about filling those 200g of glycogen. Insulin is immediate, but leptin boost lags a bit more. I do find taking carbs post training is best, whenever that is, as T-glut translocation helps with the insulin resistance problems I have.

1
Ca2c940a1947e6200883908592956680

(8574)

on November 12, 2012
at 02:16 PM

As a daily base you could go for around 500kcal of carbohydrate and then add 50kcal - 100kcal more carbohydrate per hour of athletic activity.

2 cups of cooked starch (cooked potato/ cooked rice) is around 400kcal, so simply you could add another cup of cooked starch which brings you to about 600kcal.

Worth reading: http://perfecthealthdiet.com/2010/10/perfect-health-diet-for-athletes/

Medium avatar

(2417)

on November 12, 2012
at 10:33 PM

Well on training days I lift heavy for an hour, eat @600 calories from sweet potatoe directly after the session. Off days I don't eat any carbs as I can't seem to metabolize them well unless after training.

0
89fa2da4805b0b4e54b77a5a20a2e206

on March 06, 2013
at 02:15 AM

heres a great calculator i came accross -just input your particulars http://1percentedge.com/ifcalc/

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