Carb Refeed Day Advice

ConnorS879

I plan on having a refeed day every 9-10 days for the next few weeks, should I enter a caloric surplus on this day or just hit my maintenance requirements?

I have entered my plan for the day in my food diary for Wednesday 2nd July if anyone wants to take a look and critique it

thanks in advance for any response

LolBroScience

I plan on having a refeed day every 9-10 days for the next few weeks, should I enter a caloric surplus on this day or just hit my maintenance requirements?

I have entered my plan for the day in my food diary for Wednesday 2nd July if anyone wants to take a look and critique it

thanks in advance for any response

Maintenance

tmpecus78

Maintenance to a slight surplus.

dieselbyte

How much do you weigh? Any idea on bf%? How long have you been in a caloric deficit? How often do you train? These are all factors that you should consider when doing a refeed. I looked at your July 2 entries, and your protein and fat could possibly go lower, and your carbs higher, depending on your weight. If doing a carb refeed correctly, you can eat at maintenance or even in a surplus and not have any negative effect. The truth is dietary fat is more easily stored as fat vs carbs being converted and stored as fat. If you just hit your minimum requirements for protein and fats, I think you can increase your carbs even more than you have them now. If you train regularly and have a lower bf%, you most likely have good insulin sensitivity. Your muscle glycogen will be restored, and any carbs left your body will burn during a refeed. You may sweat a lot, but it will do wonders for body recomp and strength the next few days.

eric_sg61

How much do you weigh? Any idea on bf%? How long have you been in a caloric deficit? How often do you train? These are all factors that you should consider when doing a refeed. I looked at your July 2 entries, and your protein and fat could possibly go lower, and your carbs higher, depending on your weight. If doing a carb refeed correctly, you can eat at maintenance or even in a surplus and not have any negative effect. The truth is dietary fat is more easily stored as fat vs carbs being converted and stored as fat. If you just hit your minimum requirements for protein and fats, I think you can increase your carbs even more than you have them now. If you train regularly and have a lower bf%, you most likely have good insulin sensitivity. Your muscle glycogen will be restored, and any carbs left your body will burn during a refeed. You may sweat a lot, but it will do wonders for body recomp and strength the next few days.

Oh how I wish the low-carb/anti-carb zealots would realize this