Please Help With REFEEDS..

[MonStar1023]

I know that I havnt posted here in a while but I need your guys help.

Currently I am doing about 11 x my bodyweight eating isocalorically. I need your help with incorporating refeeds. I am wondering what you recommend is the BEST way that I go about it?

I have heard of 1/2 day, full day, and 1 & 1/2 day refeeds. Which do you recommend? And I am wondering if you know what Lyle McDonald or Blood&Iron or Par Deus recommend also? I am pretty sure that Blood&Iron is getting good results with 1.5 day refeeds.

But anyway please help me out with the details of refeeds. How many calories for each refeed, and what my macronutrient breakdown should be like? I am thinking the majority should be carbs along with a little protein but I cant figure it out.

I am wondering if what KIND of carbs you take in matters?

I am also wondering how much ALA you would recommend per refeed day?

Also how OFTEN should I refeed to get the best results? (i.e. - gradually gain muscle / strength, decrease fat mass)

Please help me out guys!

MS

 

[strong island]

Here is a good page on the subject:

http://www.theministryoffitness.com/mof/library/articles/article18.htm

 

[MonStar1023]

Thanks bro.

MS

 

[MonStar1023]

I am thinking about doing something like this. Refeeding every 4 days, for 48 hours. The first 24 hours will be more simple carbs and the second will be more complex carbs. I am 18 years old, and right around 200 lbs.

Each Refeed Day
4000 calories
200g protein
700g carbs
40g fat

MS

 

[MonStar1023]

What do you guys think about this?

4 days eating around 2000 calories, isocalorically, and then 2 days eating 4000 calories, 70% carbs. Does my refeed length, and isocaloric diet length sound okay? Please lemme know what you guys think.

MS

 

[MonStar1023]

(1) Is 4 days of dieting then 2 days of refeeding a pretty good idea? Or should I diet more or less?

(2) Is 2 days of refeeding about right to secrete leptin levels? I was thinking about just 24 hours, I cant decide!!

MS

 

[MonStar1023]

bump

 

[strong island]

I think 48 hours is OVERKILL and will be like taking 3 steps forward 2 steps back.

But this is pure speculation.

What are your stats?

 

[MonStar1023]

Really.. ?

Thats surprising I figured that 36 hours was about right but I decided to go with 48 hours, around 15% above maintenance calories. Approximately:

3500 calories
200g protein
600g carbs
30g fat

Each refeed day. I am 18 years old, 5'10", 200 - 205 lbs. Around 10-14% bodyfat. I have never had my bf% tested so I am thinking something like that. I can see my abs clearly but have a little layer of fat covering them.

MS

 

[Lumbuss]

WELL I WILL BE DAMNED AND A DILDO SHOVED IN ME ASS!

** That possibly can be arranged - Zyg **