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Old 04-26-2015, 06:28 AM   #1
Adam Fullerton
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Rest Day Macros - Invictus Competition

Hi everyone -

I am currently following Invictus' Competition programming, thus I am in the gym ~2 - 2.5 hours 5x a week. On my rest days, I have an airdyne at home I like to hop on for some active recovery. Nothing intense, perhaps 30 minutes of a nice, steady pace.

My question is, on these rest days, do I need to keep my carbs as high as I would on a normal training day? Due to the high volume of training, I have been maintaining the same macros 7x a week essentially. I just want to know if I should/can reduce my carbs and up my fat on rest days since I am not training these 2x a week, and expect my performance (energy levels) to stay the same. I will still keep my calories the same 7x a week.

Thanks,
Adam
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Old 04-26-2015, 01:17 PM   #2
Justin Ruffing
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Re: Rest Day Macros - Invictus Competition

I also follow the Invictus Comp programming. I keep carbs high on Thursdays. They program a ton of swimming for active recovery. I try to match it with rowing, light sled push, and airdyne.

On Sunday I do total rest and normally have a cheat meal or meals.
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Old 04-30-2015, 10:12 AM   #3
Tim Squires
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Re: Rest Day Macros - Invictus Competition

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Originally Posted by Justin Ruffing View Post
I also follow the Invictus Comp programming. I keep carbs high on Thursdays. They program a ton of swimming for active recovery. I try to match it with rowing, light sled push, and airdyne.

On Sunday I do total rest and normally have a cheat meal or meals.
I'm curious as to why you choose your total rest day for your cheat meal(s). I assume these would be very high carb, thus it'd be better to have those "cheats" on your more intense days.

Personally, Saturday is our most intense and also the day most would refer to as a "cheat" day. In contrast, Sunday is my complete rest day when carbs are kept at a minimum (under 100g). Carbs on active rest days are also kept fairly light (around 100g or less).
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Old 05-01-2015, 03:48 PM   #4
Adam Fullerton
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Re: Rest Day Macros - Invictus Competition

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Originally Posted by Tim Squires View Post
I'm curious as to why you choose your total rest day for your cheat meal(s). I assume these would be very high carb, thus it'd be better to have those "cheats" on your more intense days.

Personally, Saturday is our most intense and also the day most would refer to as a "cheat" day. In contrast, Sunday is my complete rest day when carbs are kept at a minimum (under 100g). Carbs on active rest days are also kept fairly light (around 100g or less).
Tim, I assume you follow Invictus Comp or similar? Do you notice any issues with energy come Monday by keeping your carbs low on Sunday? I am assuming you replace those calories with high fat then?

Thanks!
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Old 05-01-2015, 03:49 PM   #5
Adam Fullerton
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Re: Rest Day Macros - Invictus Competition

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Originally Posted by Justin Ruffing View Post
I also follow the Invictus Comp programming. I keep carbs high on Thursdays. They program a ton of swimming for active recovery. I try to match it with rowing, light sled push, and airdyne.

On Sunday I do total rest and normally have a cheat meal or meals.
Justin, how does your Sunday look for total recovery (in terms of macros)?
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Old 05-06-2015, 07:18 PM   #6
Chris Mason
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Re: Rest Day Macros - Invictus Competition

If you are busting your *** in the gym 10+ hours per week in the hopes of improving performance you sure as heck should keep your carb intake high even on off days.
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