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11-29-2014, 11:16 AM #1
When to refeed, How often to refeed?
Just wondering how an effective refeed should be done..
Losing 0.8-1lb per week eat eating 1,900 - 2,000 calories daily.
Wondering when is an optimal time to refeed.
As of late feeling weak in the gym, would now be a good time to up the calories to 2,400-2,500 with carbs for the surplus?
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11-29-2014, 01:15 PM #2
You could pick one day a week say Sunday for your re-feed but there really aren't any rules it all comes down to what works for you. When I carb cycle I tend to carb up every 4 days but that's me.
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11-29-2014, 03:34 PM #3
More to do with preference IMO, Once a week is what most people will generally do, gbrice has an awsome thread on carb cycling just remember to keep your total calories in the deficit you want.
I was cutting on 2300 down to 2000 calories (over 10 weeks) with 1 refeed a week where I would go 500 over maintenance (3000) with as little fat and as many carbs as I could fit in that caloric requirement.
I also based the refeed the day before my 3 hardest days of training, e.g I had a refeed then heavy bench day after that heavy squats then after that heavy OHP, rest, then power/hypertrophy workouts.
I preferred refeeding on a rest day as well since I workout in the mornings and it gives me time for my muscles to suck up the wonderful energy.
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11-29-2014, 03:41 PM #4
If u not depleting ur glycogen by a low carb diet u won't need a refeed..
U might need a cheat meal to keep u going on and motivated ..
A refeed is high carbs / less fat to my understanding
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11-29-2014, 03:53 PM #5
Was doing pullups and shoulder press today. Arms have NEVER looked as flat as this even when pumped.
So I decided to keep my fats at 28g, protein at 290g (Had a ton of sandwiches) and carbs to 386g making it a total of 2,988 calories which is nearly 500 above maintenance. So if I was to look at net calories for this week, thats a 2,500 calories deficit which is over 0.5lb of fat in theory.
And I feel terrific and ready for tomorrow.
So a success?
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11-29-2014, 03:57 PM #6
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11-29-2014, 04:45 PM #7
How can u eat all this protein with only 28 fats only?
No beef , no oil to cook ?
Tuna in brine and egg whites mostly? Lol
Wow man , I find it tough..
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11-29-2014, 05:29 PM #8
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11-29-2014, 05:30 PM #9Originally Posted by Khazima
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11-29-2014, 05:31 PM #10
I weigh 171lbs.
Usual macros vary from more or less 50g Fats / 150g Carbs / 240g Protein . So only a daily basis I'm consuming anywhere from 1,900 - 2,000 calories.
I haven't started to incorporate cardio into my plan yet, but if I feel hungry throughout the days I'll probably bump the caloric count to 2,200 and create a 200 calorie deficit from biking
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11-29-2014, 06:27 PM #11Banned
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11-29-2014, 06:35 PM #12
Cheating for a day has many more benefits than just feeling good, one of the main reasons to refeed is to keep your BMR as high as possible and not to let it adapt to less calories. Which is why extreme restriction diets only work for so long.
Protein is way overhyped, and the whole 1.5-2g per lb was initially a marketing scheme and just plain pointless. All the protein your body doesn't utilise is just turned into glucose via glucogenisis, through a more difficult process than it uses carbs.
1-1.5g per lb of LBM is plenty. I opt for 1.5 on a cut for the reasons you've stated.
OP feel free to do your own research, as you can see forums are full of conflicting opinions.Last edited by Khazima; 11-29-2014 at 06:42 PM.
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11-30-2014, 04:31 AM #13
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11-30-2014, 04:59 AM #14
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11-30-2014, 05:27 AM #15
To achieve 10-12% (prefer 10%) body fat by Mid Jan. I want a nice foundation in terms of body fat before I do a lean bulk from hopefully Feb - May and then I'll lean out until July. That's the goal.
But in terms of weight goals, I reckon if I can get down to 166/7lbs in 7 weeks, that will be an ideal situation.
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11-30-2014, 12:02 PM #16Banned
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OP weighs 171lbs and is taking in 290grams of protein. If he loses muscle it certainly won't be due to lack of protein intake. If the 14% BF estimate is accurate, and since it's done with a machine at his gym I suspect it's actually higher, it means he has ~147lbs of lean mass so 290grams of protein comes out to almost 2grams per lb of lean mass. That's excessive protein intake considering he is more than likely deficient in his dietary fat intake.
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11-30-2014, 02:57 PM #17Originally Posted by Docd187123
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11-30-2014, 03:56 PM #18
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11-30-2014, 04:06 PM #19
If u want to grow u need protein , yes.. but not as much u are suggesting, beside op will be lucky to maintain his muscles as he is on a cut..
As far as I understand it's almost impossible to grow on a cut unless u are approaching some UD2 , which I never tried personally .
1.5 gm per lbm is ok IMO.
Docd knows more about that
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11-30-2014, 04:40 PM #20Originally Posted by Khazima
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11-30-2014, 04:45 PM #21Originally Posted by Rida5d
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11-30-2014, 05:34 PM #22
Yeah you're definitely right on that one, i'm not even close so i would imagine it's a lot less of a tedious task maintaining on a cut.
Rida - I watched a video recently on gaining muscle on a cut and its possibilities and something was said about nitrogen balance being the most important thing. I don't think the video was saying you can make incredible gains while in a caloric deficit but the theory was good. If you're interested it's by athlean-x. This isn't my opinion, juts an interesting video i watched.
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11-30-2014, 05:42 PM #23
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12-01-2014, 08:06 AM #24Banned
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1.25grams of protein on a cut will not cause a significant decrease in muscle mass unless your training is off. Nobody was splitting hairs over protein intake, it was merely suggested OP can lower his protein intake and possibly make better use of those calories with added fats and carbs.
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12-01-2014, 09:17 AM #25
agree. and 1.5 is probably more than anyone here needs. I call it a NTE (not to exceed). on a cut, dosing the correct protein is important. if too much, you are not utilizing as many calories as you think, and can actually weaken yourself in the gym.
The more tightly you control your total cals, especially in a cut, the more tightly you need to control your protein intake.
We've debated this endlessly elsewhere. And I believe the position to be solid.
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12-01-2014, 09:32 AM #26
Some very solid advice I've been given from this thread.
Thanks alot everyone, from now on i'll bump up the calories to 2,200 and incorporate a consistant cardio to assist with the deficit. I will also reduce protein slightly and throw in slightly more carbs pre workout to help out with the workouts.
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