Re-Feeds

JoRocka

richln wrote: »

JoRocka wrote: »

I'm clearly not an expert on refeeds- but me thinks if you blow your deficit- you blow your deficit- high or low carb be damned.

When you do your refeed planning, remember that you are just adding calories to your normal intake. You do not need to lower calories over the rest of the week to compensate for the refeed surplus.

For example, if you have been making consistent weight-loss progress eating a constant 1600 cal/day with your normal "steady state" cutting diet, then you just add more calories on top of that for your refeed, maybe eat 2200 calories on refeed day. Although your Calories In has gone up, the refeed gives you the temporary partitioning effect (surplus carbs go to glycogen replenishment before lipogenesis), the temporary increase to metabolism, the leptin boost, and the extra energy to invest in your training.

If you are unsure about the amount of surplus to add on refeed day, anecdotal evidence suggests eat at TDEE or a few hundred over TDEE on refeed day, with some people going much higher. Of course, YMMV, so you will have to experiment to find the best surplus amount for you. If you follow all the other guidelines already mentioned in this thread, the surplus calories from refeed day should not have any negative effect on your overall deficit.

I meant your weekly average deficit.

not your daily one.

DjinnMarie

Following for later. Good luck! I'll be messaging you in a few weeks, hopefully.

sjohnson__1

.30 x cut calories + cut calories = refeed calories

No more than 20g fat
.8-1g protein per lb (considering you're pretty lean, if not, then 1-1.1/LBM)
Fill in with carbs.

That's my calculation and it's worked wonders for me. As far as frequency goes, again it depends on how you feel. I'm doing one about every 10 days, sometimes going 14 days... When I get leaner (around 11%bf or less, i'll refeed closer to once every 7 days).

JoRocka

Took me a second- that makes sense- puts me just over 2k... 2150. that's a reasonable amount to me.

heh- no more than 20 grams fat- I cant' imagine the last time I was that low- I like my fats LOL.

But that's a good rule of thumb- thank you- gives me something to shoot for in a few months.

SideSteel

JoRocka wrote: »

Took me a second- that makes sense- puts me just over 2k... 2150. that's a reasonable amount to me.

heh- no more than 20 grams fat- I cant' imagine the last time I was that low- I like my fats LOL.

But that's a good rule of thumb- thank you- gives me something to shoot for in a few months.

Lyle and others recommend max of 50g fat and I think this is much more realistic/less restrictive.

sjohnson__1

JoRocka wrote: »

heh- no more than 20 grams fat- I cant' imagine the last time I was that low- I like my fats LOL.

Understood. My first attempt was way off... But, after doing some planning and limiting fats to only obtaining fat from my carbs and protein sources (lower fat cereals, whole wheat bagels, lean meats, etc.) I was much more successful and definitely felt the difference in glycogen replenishment the next day in the gym. Not to mention that too much fat can impede with our leptin reuptake.

Now, I don't know if there's much of a difference between 20-50g but I would shoot for the lower amounts... I shopped specifically for low fat or nonfat food sources to help with the refeed and have managed to stay between 20-28g's the past 3 refeeds... That said, I'd be interested to see a study on this specific topic.

JoRocka

Alright- As much as I thought I liked my fats- I way over estimated how much I liked them...

so I ran my report for the last 90 days- and my goal is 75 grams of fat- and while it's not always there- obviously- there's a lot of down- and under the line- so I'd say I'm consistent with less than 100 grams of fat regularly- hitting under 50 probably wouldn't be an issue now that I'm looking back on my historical data.