Chicago Pro Prep 13 Weeks Out

Happy Friday everyone! Lets talk about these refeed results. First off I had bad sleep again and woke up at 4:30am, the dog was crying at that time. I did fall back to sleep, but was still up at 6:30am, it is going to be a long day.  My body weight ended up coming down after the refeed to 232.4, 0.2lbs from my lowest weight. I should take pictures to share this and I will next time, but I looked harder today and more vascular. There was not a drastic change in fullness though. Lets talk about what that means, when you lose weight on a refeed. Just to note this 500g of carbs I ate yesterday was double my normal intake. The natural thing you would expect would be a weight increase lol.

So, main things we really need to think about to understand what happen is water in the body and glycogen. So, one variable is I woke up very early yesterday, this made for a much longer day, which means greater energy expenditure. Also, when you feel good in the gym on a refeed possibly you will train harder, meaning more energy expenditure. So, this could in turn burn through more carbs and not store much glycogen. Also, the more depleted you are the quicker you can burn through carbs, not always, but in general I see it a lot. A refeed day can also really rev up metabolic function by the end of the day and cause greater energy expenditure. On the topic on being depleted, you will also need more carbs the more depleted you are, that is fairly straight forward. Higher food intake on a refeed day can cause some people to drink less water, if they aren’t measuring it out. You will have a much harder time storing glycogen with less water. In this situation I will see weight jump one full day after the refeed once someone has gotten enough water in. High insulin from the carb intake also has a diuretic effect, which can cause a water loss effect on its own. You can also lower cortisol and aldosterone, which can cause greater water loss as well. Possibly, your legs are inflamed and holding water from all the cardio you are doing. You have a refeed day and recover better, then drop off that water you were holding. In my specific case I also use Metformin ER at nighttime, part of its action is blocking some carb absorption, only some carbs don’t freak out on me lol. It does a great job of increasing insulin sensitivity specifically on skeletal muscle to. So, it is possible Metformin blocked some carb absorption, but also enhanced my utilization of carbs. You do have to think about bowel function as well, if you had better BMs that day, or felt bloated by the end of it all. So, this is a lot to think about and analyze for what might happen if you see something like this. For, me since I woke up harder I think I was holding a bit of water, but also I had a high energy expenditure for the day and the refeed speed up metabolic function, I was still getting hungry by the end of the night. I need to make sure I say just because weight dropped on a refeed day does not mean the refeed day did not do what it was intended to do. Still go off the look. If you drop water and store glycogen you could look harder and fuller, but the scale could drop or stay the same, or increase.

I hope all that above made sense, I don’t want this getting really long great detail on this is beyond a blog post. If I don’t see some one get fuller and I have no weight class in mind, I would have them repeat the refeed day. For myself though I think it gave me the metabolic boost I needed and helped me recover, but didn’t make me gain 5lbs that would take all week to get off. I added about 30g of carbs to my base plan though, if this day did speed me up I want to take advantage of that and diet on more food. I added 15g of carbs to meal 1 and 15g carbs to my preworkout. Rationale was restore glycogen after cardio and top of glycogen prior to weight training.

I am going to leave it here for the day guys, I hope that was helpful.

PULL day:

*RP stands for rest pause, rest 20-30 seconds and go to failure again

  1. Prime Supinated Pull down: 3 warm ups. 2 work sets: 1×8, RP 1×10+5
  2. Prime Neutral grip Seated low cable row. 1 warm up set. 2 work sets: 1×6, RP 1×10+5
  3. Wide grip Pulldown: 3 work sets: 3×10-15 *last set drop set x failure
  4. Dante’s Prone incline bench rear delt row: 1 RP set. 1×15+5+4
  5. Rear delt pec deck fly: 1 set with a double drop. 1x12x10x8
  6. Standing DB curl: 3×10-12, last set drop set
  7. Spider curl with EZ bar: 3×12-15
  8. Incline Bench DB Hammer Curl: 2×10-14

Weight: 232.4lbs

CARDIO:35 minutes on Stairmaster

REFEED DAY DIET

Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
80g cream of rice, dry measure

Intra workout
10oz Pomegranate Juice
1 Scoop Animal Juiced Aminos

Meal 4 Post Shake (5:00PM)
50g protein from whey isolate

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
4 rice cakes
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

259g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

2 comments on “Chicago Pro Prep 13 Weeks Out

Hi John sorry if you’ve touched on this before in an earlier blog but I was wondering on the metformin use. Is it simply a case of taking it with the aim of increasing overall sensitivity and taking it at night as it’s the extended release version so multiple doses arent requires and to minimise any stomach upset associated with metformin use? Also what kind of dose do you take and is this something you do year round or just pre contest? Would taking a well dosed GDA with each carb meal not be as effect as I’ve seen some studies where berberine has been used successfully as a replacement to metformin for type 2 diabetics with minimal stomach upset? And one last thing sorry do you tend to increase sodium intake with these refeeds to make sure with the added carbs and water intake that day that you get the most from it? Thanks John

    John Jewett Post author

    This topic needs a whole article to really cover it adequately. I had this Metformin ER sitting around and I tried in 2 years ago in the offseason and took it during the day and had GI issues. There are a lot of health benefits to Metformin and berberine, anti aging is my main interest in taking it. Since I had it, I wanted to give it a run and take 500mg prior to bed as this would effect GI the least. My dosage is very low, I am in contest prep, so insulin sensitivity is going to get pretty high regardless. I do like the idea of immediate action and once I finish this bottle I will probably switch to Berberine 500mg 3x per day. I would use it year round though and I think I could use more of it in the offseason. Metformin has a lot more research on it, so we do know more about that drug, however some of it is still unknown. Regarding BBing, the best thing about it is increasing insulin sensitivity specific to skeletal muscle and not adipose tissue. You need to know the mechanism of action of a GDA to know if its a good thing. If it increases insulin sensitivity on the fat cell as well, you will be just as liable to store body fat. My sodium intake is already set fairly high, so I do feel it is adequate on a refeed day.

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