refeed?! can some one clear this up for me.

[tice1212]

Ok guys so I have been seeing a couple of guys taking about "refeed days" just need to see if what I'm thinking is right so. Here it goes.
So what I think a refeed day is is.
My tree is 3900 calories a day
I eat 100 surplus to gain muscle which will be 4000 calories

Calories eaten during the week
Monday 3700 (300 under)
Tue 3500 (500 under)
Wed 4000 (0 under)
Thru 3700 (300 under)
Fri 4000 (0 under)
Sat "refeed day" (I have to eat 4000 for my surplus tdee BUT do I add in the calories I missed during the week?) Which would be 1100 calories + surplus 4000 = 5100 calories .

Is a refers day a catch up day?
Is this his this sh*t works lol
Thanks boys like always

[yeahbuddy289]

From everything I have heard a refeed day is a day when you increase your carbs after going a few days on low carbs. I believe its mostly associated with carb cycling.

[tice1212]

From everything I have heard a refeed day is a day when you increase your carbs after going a few days on low carbs. I believe its mostly associated with carb cycling.

So its just hippie way to say carb cycling? Lol

[nate10]

Cheat day/meal.

[yeahbuddy289]

That is my understanding of it... I asked the same question a few months ago and that's pretty much what I was told lol

[Khazima]

It's primary purpose it to replenish glycogen stores, so you'll eat at say a 300-500 deficit the whole week then one day eat say a 500 calorie surplus maybe more of carbs trying to minimize fat and replenish intramuscular glycogen, this gives you energy to last throughout the weeks workouts especially the first few.

What you explained is just calorie cycling.

[Splifton]

The refeed also regulates the concentration of a few metabolic related hormones that are regulated by your caloric intake and "perceived" energy storage.

Sustaining a hypocaloric state for too long lowers circulating levels of a hormone produced by our adipose tissue called leptin. Leptin is responsible for part of our regulatory functions that maintain energy homeostasis as well as the efficiency of our metabolic system. As leptin levels begin to decline our body lowers its BMR level in response to the perception of famine. Ghrelin levels also increase during periods of sustained hypocaloric intake. Ghrelin is our "satiety" hormone produced within our G.I tract and heavily contributes to our hunger pains and tendency to binge eat along with leptin. The significance of ghrelin in the desire to feed is that its also considered a neuropeptide and helps regulate our dopamine reward system. (can greatly increase the reward from feeding/binging) along with energy balance/rationing.

Too long without eating drops your leptin levels and increases you ghrelin causing a catabolic state, decreased metabolic activity, increased tendency to binge eat and negate current diet progress.

Occasionally including periods of refeeds or overfeeds can greatly reduce the circulation of ghrelin, increase leptin levels and your overall metabolic efficiency, and help ward off the unwanted tendency to partake in binge eating! A very simplified reason for the refeed day. Remember that the body is more efficient than what is generally assumed and we don't immediately begin the initiation of catabolism and downregulatory actions of metabolic activities within the first 24 hours. It is a gradual adjustment to the external factors that leads to a diminished expenditure and physical development, but reversing a highly catabolic state can be a little stressful depending upon how long this physiological state was allowed to fester.


Depending upon how you respond... I have been able to incorporate more days of drastic restriction with my carbohydrates (2 days with >50G of carbs total) and I offset that by using an overfeed principle once a week. I still hit my protein and lipid numbers, but I make sure by carbohydrate contribution to my overall caloric intake is at least 65%-70%. I probably have a lower caloric demand, but I can get close to 5000 calories total during the overfeed which is about 2700 calories over my BMR. ([I]refeed/overfeed is on rest day to ensure minimal energy expenditure[I])

[novastepp]

Ok guys so I have been seeing a couple of guys taking about "refeed days" just need to see if what I'm thinking is right so. Here it goes.
So what I think a refeed day is is.
My tree is 3900 calories a day
I eat 100 surplus to gain muscle which will be 4000 calories

Calories eaten during the week
Monday 3700 (300 under)
Tue 3500 (500 under)
Wed 4000 (0 under)
Thru 3700 (300 under)
Fri 4000 (0 under)
Sat "refeed day" (I have to eat 4000 for my surplus tdee BUT do I add in the calories I missed during the week?) Which would be 1100 calories + surplus 4000 = 5100 calories .

Is a refers day a catch up day?
Is this his this sh*t works lol
Thanks boys like always

Don't get caught up on the semantics of refeed days.

Refeed days are an enormous benefit when done well. I think ,based on what you posted, that you are thinking of it correctly. I would go for 5100 cals and see how you feel the next day and in your upcoming workouts.

Sorry, for a late post, I hope you see this.