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Par I had a question regarding your refeed intake specifics. I know you're not big on giving hard numbers and would rather give general recommendations but for my own knowledge I'm curious to know a bit more specifically how you do it. I know from browsing your refeed threads that you are currently on a 36 hour diet, 12 hour refeed schedule. I'm assuming that means you diet for a 1 full day, then half of the next day and then refeed for the 2nd half probably starting after a grueling workout. I also know you are doing 50% above AMR calories for your refeeds due to their short duration. I am wondering specifically what is meant by these numbers though.
When you say 50% above AMR then that means if your AMR was 3000 calories then your intake would be 4500. However you only refeed for half of the day so are you breaking that number 4500 in half to account for this? For simplicity let's say you eat 6 meals on the refeed day. The first 3 meals you are dieting and the 2nd 3 meals you are refeeding. I could be wrong but I'm guessing you're not attempting to get 50% above total AMR in this short amount of time. My guess is since you are refeeding half of the day you then cut this 50% above AMR number in half so in reality you're getting 2250 calories in these final 3 meals. However since all of those calories are ingested in this short time period the body still sees it as above maintenance even if your total intake for the day isn't that high.
Also we know your refeed numbers, but what kind of deficit and diet plan do you follow when dieting? I'm assuming reduced carb of some sort and a mild deficit. Sorry for the questions I'm just doing a lot of leptin research and wanted to get a few things clarified.
One more question if you don't mind. Without specific regards to leptin, how long does it take to get your metabolism itself back to baseline from a long diet? I've read a certain study that said after 4 weeks of maintenance caloric intake that the participants' metabolisms still weren't back to baseline(after long term dieting). I've been dieting for 16 weeks and even though I've been refeeding the entire time I feel like it's time to take a break and then come back into the diet stronger. I'm theorizing that 3 weeks 15-20% above maintenance intake would be enough to reset it along with ensuring leptin levels are peaked again. After this I could go back to dieting at a higher calorie level due to a recharged metabolism and this time due to my lower bodyfat I will incorporate more refeeds to keep leptin maximized all the way down to my goal.
When you say 50% above AMR then that means if your AMR was 3000 calories then your intake would be 4500. However you only refeed for half of the day so are you breaking that number 4500 in half to account for this? For simplicity let's say you eat 6 meals on the refeed day. The first 3 meals you are dieting and the 2nd 3 meals you are refeeding. I could be wrong but I'm guessing you're not attempting to get 50% above total AMR in this short amount of time. My guess is since you are refeeding half of the day you then cut this 50% above AMR number in half so in reality you're getting 2250 calories in these final 3 meals. However since all of those calories are ingested in this short time period the body still sees it as above maintenance even if your total intake for the day isn't that high.
Also we know your refeed numbers, but what kind of deficit and diet plan do you follow when dieting? I'm assuming reduced carb of some sort and a mild deficit. Sorry for the questions I'm just doing a lot of leptin research and wanted to get a few things clarified.
One more question if you don't mind. Without specific regards to leptin, how long does it take to get your metabolism itself back to baseline from a long diet? I've read a certain study that said after 4 weeks of maintenance caloric intake that the participants' metabolisms still weren't back to baseline(after long term dieting). I've been dieting for 16 weeks and even though I've been refeeding the entire time I feel like it's time to take a break and then come back into the diet stronger. I'm theorizing that 3 weeks 15-20% above maintenance intake would be enough to reset it along with ensuring leptin levels are peaked again. After this I could go back to dieting at a higher calorie level due to a recharged metabolism and this time due to my lower bodyfat I will incorporate more refeeds to keep leptin maximized all the way down to my goal.
