AH Fitness LLC

If you’re carb cycling, don’t make this mistake with your refeed days.

Most people just pile on carbs until the calorie number looks right, usually 300-500 above their low days. That’s not structuring a refeed, that’s guessing.

Here’s the right way:

Start from your maintenance calories, not your low day. Calculate 105% of that number.

Keep protein stable. Pull fat down slightly to help control post-meal glucose spikes. Fill the rest with carbs.

A refeed day is structured, not just extra food twice a week.

Want the full breakdown? Comment CARBS and I’ll send you the Carb Cycling Blueprint.

But you won’t think twice to drop $50 at Chili’s on a random Tuesday night, but spending money on eating healthy is where you “draw the line” 🤡

I would’ve quit this bodybuilding 💩a LONG time ago if all I relied on was motivation to push me forward.

With anything you do in life, there are gonna be days to where you just fla out don’t wanna do it, but those are the days to where that will either make you or break you.

Just do it anyways!

If you want bigger quads you have to ensure that you have good ankle mobility which will then allow for more DORSIFLEXION aka more knee over toe.

The more you can progressively get the quad in the lengthened position under a load, which happens when the knee is pushed forward over the toe, the more your quads will grow but this is only possible with good ankle mobility. If you struggle with that, either A) do basic ankle mobility work to improve that and 2) wear lifter shoes / use a wedge under your heels.

Double standard 🤷‍♂️

Taking care of your body is not something you do just for yourself, it’s also for the people that depend on you. Y’all have a great Friday!