refeed's vs strictly a caloric deficit for high bf%

[starscream]

Where I am at a higher bf% around 24-25% would you recommend that I use a carb cycling with refeed's method or strictly a caloric deficit and if just the deficit method should I still do refeed's or just maintain the deficit? I remember reading in one post about cutting that carb cycling was more beneficial to people trying to get under that 9-10% bf barrier and that it wasn't as good for people who are considered obese.

I have been on a calorie deficit program for about a month now and I am seeing good results, about 2lbs/week loss. But I do feel like my strength might be dropping a bit too.. my dead lift max is up but bench and upper body seems to be suffering a little.. could be that I have been training lower body more that usual and less upper laitly but not what I would consider a significant ammount.

I know sticking to what works is always a good plan but not being able to hit my max bench last night concerned me.

If anyone could please help me out I would appreciate it.

[gbrice75]

Where I am at a higher bf% around 24-25% would you recommend that I use a carb cycling with refeed's method or strictly a caloric deficit and if just the deficit method should I still do refeed's or just maintain the deficit?

Carb cycling is a great approach to cutting for a few reasons:

1) Variation. Eating the same way, day after day gets boring and mundane. Cycling carbs gives you something to look forward to. After you make it through the brutal low/no carb days, of course. lol.

2) Maintaining muscle. Carb cycling with cutting as a goal will typically mean having a high carb/refeed day. This should provide a boost both mentally and physically, replenishing glycogen stores and allowing you to work harder in the gym the couple days following.

3) Confusion. IMO, it's a good idea to mix things up, never really allowing your body to adjust to the same caloric intake, day in and day out. Calorie/carb cycling and the associated refeed sort of provides a 'reset' button.

I remember reading in one post about cutting that carb cycling was more beneficial to people trying to get under that 9-10% bf barrier and that it wasn't as good for people who are considered obese.

It's not that it isn't as good for people who are considered obese, it'll work just as well for them vs. already lean people, if not better. What you're probably referring to is the fact that simple dieting will work for obese people; basic caloric restriction and exercise with some resistance training. Obese people don't need to do much to lose the initial bulk of weight/fat, and for the beginner/novice, carb cycling may require too much 'thinking' and planning, therefore a basic diet may be the way to go for them.

Often times, carb cycling will be used by already lean people as a means to break through a fat loss plateau. Therefore, it can be used as a total diet regimen (as in previous example) or simply as a tool.

I have been on a calorie deficit program for about a month now and I am seeing good results, about 2lbs/week loss. But I do feel like my strength might be dropping a bit too.. my dead lift max is up but bench and upper body seems to be suffering a little.. could be that I have been training lower body more that usual and less upper laitly but not what I would consider a significant ammount.

I know sticking to what works is always a good plan but not being able to hit my max bench last night concerned me.

If anyone could please help me out I would appreciate it.

I wouldn't be concerned after just a single session, but if you see the same results and/or another drop, it's probably time to make an adjustment. What do your daily macros look like? Are you eating relatively low carb? You can always incorporate a refeed even if you're not carb cycling per se. Refeeds should be done as needed (based on your body and progress) - some need them weekly, some every 10 days, some every 14 days. It really depends.

[starscream]

Thanks GB I don't think that could have been answered any better! My macro goals are like this 99g fat, 160g carb, 256g protein.

And just to give you a fuller picture here are my stats:
Male
26yrs
240lbs
~between 21-25% bf
5'10" tall
No aas use

[gbrice75]

Thanks GB I don't think that could have been answered any better! My macro goals are like this 99g fat, 160g carb, 256g protein.

And just to give you a fuller picture here are my stats:
Male
26yrs
240lbs
~between 21-25% bf
5'10" tall
No aas use

No problem brother. You could probably do with a refeed - I'd start with every 10 days and see how that goes. Double your carb intake that day, at least. Personally, I'd go for around 400g carbs but drop fats down to like 75g if possible.

Again, I wouldn't change anything until your next chest workout - see how that goes and then make a decision based on your progress - or lack thereof.

[starscream]

No problem brother. You could probably do with a refeed - I'd start with every 10 days and see how that goes. Double your carb intake that day, at least. Personally, I'd go for around 400g carbs but drop fats down to like 75g if possible.

Again, I wouldn't change anything until your next chest workout - see how that goes and then make a decision based on your progress - or lack thereof.

Sounds good! Just to be clear you mean double carbs and drop fat both ONLY on refeed day correct? Or drop fats to 75g daily?

[gbrice75]

Sounds good! Just to be clear you mean double carbs and drop fat both ONLY on refeed day correct? Or drop fats to 75g daily?

Correct, only on refeed day.

[starscream]

Okay I will give it the week. I train chest on Monday so in the meantime I will read up on carb cycling

[gbrice75]

Okay I will give it the week. I train chest on Monday so in the meantime I will read up on carb cycling

Have you read my sticky on the topic?

[starscream]

I might have at one point but it will be worth a reread. I'll check it out!

[gbrice75]

Since you're interested in the topic, you'll hopefully find the write up useful:

http://forums.steroid.com/nutrition-...%2A%2A%2A.html