The Golden One - May 16, 2015


Gains Kitchen. Carb Refeed vs Cheat-Day


Episode Stats


Length

4 minutes

Words per minute

160.52866

Word count

664

Sentence count

48

Harmful content

Toxicity

5

sentences flagged

Hate speech

2

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode I talk about the benefits of a carb refeed day and why it is better than a cheat day in terms of fat loss and how it can help you on your fat loss journey. I also give you some tips and tricks on how to make the most out of it.

Transcript

Transcript generated with Whisper (turbo).
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
Hate speech classifications generated with facebook/roberta-hate-speech-dynabench-r4-target .
00:00:00.000 Greetings shriverns, welcome back to Gain's fucking kitchen! 1.00
00:00:17.280 I am rocking my cross and Odin as a sign of unity between Christians and pagans. 0.99
00:00:25.280 I also have the hammer of Thor and the cross, grants me optimal gains and glory.
00:00:35.840 And the reason for that is I'd rather focus on the positive sides of Christianity.
00:00:40.440 I love Christian aesthetics, I love churches, I love angels, I love church music, everything
00:00:45.940 like that.
00:00:46.940 But that's not what this video is about, this video is about refeed days.
00:00:51.580 So I was used to the chuppa and we have behind me.
00:00:54.760 And now it is not a cheat day, it's a refeed day.
00:00:58.180 And now you ask, oh what's the difference?
00:01:00.240 The difference is, let's look at the articles I have behind me.
00:01:03.820 Some good old bread, because we all love bread.
00:01:06.740 I can't understand these gluten allergics or whatever they wanna refer to themselves as.
00:01:12.700 For me bread is for optimal gains and glory.
00:01:15.380 Got some milk, do you all remember this from my 12,000 calories challenge, start muesli.
00:01:22.980 We also got a good amount of gelignite. 0.99
00:01:27.980 And now you ask, what in the actual fuck is going on here? 0.98
00:01:31.480 If this isn't a cheat meal, what is? 0.98
00:01:34.660 Now the difference, if you contemplate what this is, it's basically all carbs, carbohydrates
00:01:41.140 getting in my body.
00:01:42.940 Now a cheat day is just something to reward yourself mentally.
00:01:46.560 This is not about the mental reward per se.
00:01:50.040 This is about replenishing my muscle glycogen.
00:01:52.860 Because if I have been low on carbs over an extended period of time, a few days, a week
00:01:59.920 perhaps, this also depends on how lean you are.
00:02:02.720 For me right now, maybe once a week this can be appropriate.
00:02:05.480 Then when I get back to like 9% body fat twice a week maybe, a large refeed could be appropriate.
00:02:13.600 It has nothing to do with like motivating myself to have a break from the diet.
00:02:18.220 It's just about replenishing the muscle glycogen.
00:02:21.120 Because when you train hard and heavy, your muscles will burn out the fuel, like the muscle
00:02:25.880 glycogen, which is carbohydrates.
00:02:27.380 Then you have to take a day and just push in a lot of carbs in the muscle again.
00:02:33.280 So you can actually be at a caloric surplus yet not store any fat just because the energy
00:02:40.440 goes into the muscle instead.
00:02:42.120 Now the key to a successful carb refeed is in keeping it, not keeping it clean obviously,
00:02:50.280 but keeping it to carbs.
00:02:52.280 So you want to have as low a fat as possible.
00:02:55.280 So I'm trying to get, yeah, as little fat as possible.
00:02:58.280 Now this milk will obviously contain a bit of fat.
00:03:00.900 The start will also contain just a bit of fat and I mean, you will get in some fat, but
00:03:06.140 try to keep it at a minimum.
00:03:07.740 So if you have a regular cutting day, you have the fat decently high to keep your hormonal
00:03:13.740 balance on top.
00:03:15.380 But the refeed day just lower the fat, lower the protein slightly.
00:03:20.240 But then again, like you will probably get in a lot of protein either way.
00:03:24.060 So this milk for example, this package of milk, and if I even drink more milk will land me
00:03:28.900 at grams of protein for the day.
00:03:34.220 So I mean, you will get in the proteins.
00:03:36.020 Focus is mainly on carbs to replenish your glycogen.
00:03:39.220 And then you will feel, you will start sweating and everything like that.
00:03:42.180 It's only normal.
00:03:43.180 So that's basically what a refeed is.
00:03:45.220 It's not a cheat day where you eat everything.
00:03:47.420 So don't go around eating pizza and stuff like that because that's basically a half fat,
00:03:51.180 half carbs.
00:03:52.180 So it doesn't suit your purpose here.
00:03:53.680 Simply just get in the carbs.
00:03:56.380 So I hope that has been informative and I hope you, it helps in your fat loss journey.
00:04:03.180 And who am I?
00:04:04.180 That's a secret.
00:04:05.180 I'll never tell.
00:04:06.180 XXO.
00:04:07.180 Boom.