Oh These carbs got me fired up if your waist begins with the two eats So we're just out here in my garage My ass and Martin you know what matters to me more than ass and Martin Knowledge because knowledge is power What's up guys right here? Got our coffee This is where we grind District 28 Welcome to the first episode of our new series shredded strength Before we get started here's our little Advertising so to say so is our patron. We haven't even talked about this ever done anything But two fantastic people are supporting us Shutter to them, you know the you are it really means a lot of you found it So patron patreon stories basically a little site where you guys can donate to help fund us and make better content Anything we would get we would put a hundred percent back into the site and there's different pledge levels And if that's something you guys would like to do and you like support us please feel free it would mean a lot Coffee is the secret a lot of coffee Why you doing a shredding series if you're doing a powerlifting comp aren't you June 18th Can't get thrown in shredded it's impossible. What say it's now Shredded strength that is the theme I it's impossible So some people will say we're gonna take the best calculated approach to make it happen and make it a reality Because of this we're gonna have to give rising rough legends arrest rising legends has been amazing you guys have seen us Go through the process of becoming a lot stronger Individual so now we're gonna actually be starting to cut get ready for our powerlifting competition Which is a month and a half from now we will be gaining strength In a bit shredded let's go it's sick because we have two objectives that majority I'd say 90% of people have I'm gonna show you to do it and we're probably gonna start it off with our little talk about Carb refeeds versus cheat meal days if some of you're here for that video. We're just gonna dive into that now all right So the battle we got carb refeeds Then we got cheat meals now a lot of people do cheat meals cheat meals have been very popularized something you'll see Quite often in all regimens of sport powerlifting bikini especially in the figure world like the bodybuilding physique etc etc You'll see them it's a good excuse for them to binge out and finally cracked all these cravings They've been with help and themselves from chances are he's going through Instagram or you have that one friend who's always buffing But how they have 10,000 calories in one day the issue with this is you got to think of food and total intake in a weekly standpoint and a consistent standpoint by doing something like this if I'm having if I'm spending my weekly allowance of $10 from spending eight dollars of it in one day and I have two dollars for six a and this is bad because you're monopolizing your budget and One day we're doing more damage and going into debt hypothetically Here's one potential case for an individual is having three thousand calories a day to get off of their old baseline maintenance of 3200 a day for a total of 2450 a week Because of this cheat at 6500 calories they've effectively achieved nothing Considering that their old calories would have been 20 to 40 leaving them in a surplus of 2100 calories This is the fault that a lot of people will buy into and it ends up ruining them and make them run in circle Who would benefit from a carb refeed cow generally someone who's ended in a deficit Which means that your total daily expenditure is higher than the amount of calories you're eating So also if your carbs are decreased and if you're getting ready for a show if you're extremely lean you can definitely benefit from using a So what does a carb refeed actually do all right? So before you get all frantic a carb refeed is exactly what it sounds like So this is when you're increasing your total volume of calories mainly through glycogen rich foods IE complex carbohydrates, but this can also be simple carbohydrates if you have a big refeed Refeeds will usually Be in the range of about 50 to 100% of your daily carbohydrate intake Therefore if you're having about 100 grams of carbs you're gonna be anywhere between 150 to 200 grams of carbs But I'm dieting I can't have that many carbs carbs are bad for you. Have you seen my hips? Know I would make a fat bread makes you fat bread make you fat It's so the point of the carbs and to make sure you're not going too far over is you're actually gonna lower restrict your fat I usually recommend about cutting it in half now This is gonna help bring down the total intake But you do want to keep in mind that you do not want to turn this into just the high carb day It needs to be a carb overload for this to be effective You need to be going over your recommended amount to really stock up on leptin So let me get this straight on a carb refeed you don't eat whatever you want all right So here's where the key distinction comes carb refeed may sound a lot to you like a cheat meal or cheat day But that is exactly not what it is it is so far opposite of that is the control calculated approach and Overloading on your glycogen levels to stock up that leptin as mentioned before and leptin is responsible for your energy levels and Restricting cravings. So if your leptin levels are in the dirt Chances are you're gonna be feeling real sluggish week You're not gonna be getting adequate pumps because of the lack of carbs if you're very low So this is something to keep in mind so from a bodybuilding standpoint a lot of people will start with their leptin levels like moderate Average and then by the end of their prep they'll be down to the ground extremely low and then leaner you get generally speaking the more Times you're gonna have to refeed it's energy in versus energy out. This is going against everything you've taught me So this does directly go against the idea of energy inverse energy out what you got to keep in mind is this is different Because what you're doing here is you're refeeding and replenishing this leptin now this one day You might gain a little bit of weight on the skill some people don't but this is very rare But if that's you you're a very lucky person You're gonna gain a little bit of weight maybe a little bit of fat the teensiest we can see some out The point is it's gonna refresh you and rejuvenate you to help you attack the rest of your week Effectively however don't overdo it and abuse it or else you won't see any weight loss Yo rich brother Screw the eight hour workout. Let's go 16 man coach show me to help the carbs by double the amount Whoa, whoa, whoa, whoa, carb refeeds are to refeed you want to rest have a normal day You can do your workout you're gonna have extra energy Don't utilize it in that day back to the in versus out We want to make sure the in is more than the out otherwise you were defeating the entire purpose So give them a try I'm gonna have to say carb refeeds knocked out the cheat day or the cheat meal and that's for sure Time to crush quick a little workout. What do we I think it's like Max effort offer gonna go for a close grip here. Oh, say how she goes Knowledge is power baby knowledge is knowledge is only power when applied so head again. It's true Knowledge is power only when applied. It's not power if you just have a knowledge It's not power and abstract land. Yeah, it's power and application Oh That's an intro No, why actually no, I'll show you what I have right now We've got this on the camera is in case it ever falls or we do that. Oh, yeah, we're in 80 and I filmed too close Great there Tells of chance box when it saves it man Oh Oh So I like to do these with one arm on his hand he likes to be looking down This is similar to a concentration curl except you do not need a bench Oh Big yeah, you know the kid call me hey maker 95 or 95