Implementing a re-feed day?

Mel072292
Mel072292 Posts: 21
in Food and Nutrition
Hey everyone, I'm thinking about implementing a refeed day in my diet. In other words right now I'm at 7 days with my macros being 220g carbs, 220g protein, 51g fat and one day with 320g carbs, 200g protein, 40g fat... So if a put a refeed day it would be 6 days as so with one day 320g carbs 200g proteins, and 40g fats; most likely a Friday or Saturday. I need feed back on anything I should do different. I try and keep my calories under 2300 per day... :glasses:

Replies

  • fivethreeone
    fivethreeone Posts: 8,196 Member
    A refeed is simply an increase in carbs, which you would only need if you were actually heavily restricting carbs, which you aren't. Unless you are leaving out another reason why you might need a refeed, I see no need for you to implement one.
  • Mel072292
    Mel072292 Posts: 21
    A refeed is simply an increase in carbs, which you would only need if you were actually heavily restricting carbs, which you aren't. Unless you are leaving out another reason why you might need a refeed, I see no need for you to implement one.

    So are you saying a re-feed is only necessary if I were only taking in lets say 150g of carbs. I mainly want a refeed day to kick up my metabolism
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    I do a refeed every 7-10 days and my guidelines are cals up to maintenance then I do my macros 50c/25f/25p. It's not just for those heavily restricting carbs; it also helps keep you some what sensible during a cut. Those who are already lean see better benefits with it than those who are not.
  • Mel072292
    Mel072292 Posts: 21
    I do a refeed every 7-10 days and my guidelines are cals up to maintenance then I do my macros 50c/25f/25p. It's not just for those heavily restricting carbs; it also helps keep you some what sensible during a cut. Those who are already lean see better benefits with it than those who are not.

    Yea I'm trying to lean out some more and I think a refeed would help big time. I'm not a fan of the low carb diet; I tend to get really moody so having a refeed day really puts a smile on my face :smile:

    Thank you for your input!
  • RBurnham90
    RBurnham90 Posts: 202 Member
    fivethreeone is way off.. You don't just need them if you're on a low carb diet. Refeeds are definitely beneficial. It's not just an 'increase in carbs'. You'll keep dietary fats the same, drop protein to minimum requirements (about 1g per lb of lean body mass), increase calories to maintenance, and fill the rest with carbs.

    Refeeds help with stalling with fat loss, and I've noticed my lifting sessions are much more intense post-refeed after refilling muscle glycogen stores with the extra carbs. I do mine usually every other week.
  • Mel072292
    Mel072292 Posts: 21
    fivethreeone is way off.. You don't just need them if you're on a low carb diet. Refeeds are definitely beneficial. It's not just an 'increase in carbs'. You'll keep dietary fats the same, drop protein to minimum requirements (about 1g per lb of lean body mass), increase calories to maintenance, and fill the rest with carbs.

    Refeeds help with stalling with fat loss, and I've noticed my lifting sessions are much more intense post-refeed after refilling muscle glycogen stores with the extra carbs. I do mine usually every other week.

    Sweet man thanks for the info!
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Forgot to mention my refeed usually falls on a very heavy lifting day, back or leg days as those are my difficult areas. It definitely helps give that extra push.

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