Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Refeed Question

I tend to eat 2x carbs, while cutting 50% fat and keeping protein stable...Normally, for me, I refeed above maintenence (about 17-20%) as it's considered a cheat day for me
 
My number for my refeed are a total of 2700 cals; included with the over maintenence calculation. My stats are 5'4 171. I'm shooting for 378 Carbs,171 Protein and 61 Fat in grams. Look about right?
 
yes, go above maintenance...the idea is not only to replete muscle glycogen, but also to upregulate the thyroid, as it is becoming languid after a period of caloric deficit (body's own protection mechanism to adapt to diminishing energy intake)
 
I'd possibly raise the carbs a bit and maybe drop the fat a bit...It looks good to me. I think you can stick with those numbers. Make sure your fat is the good mono/poly/unsat supplied from nuts, EFA's, steak, etc...
 
I'm with juve, you need to eat more. On refeed days I eat about 1000-1500 grams of carbs, 400 grams of protien and about 150-200 grams of fat. I'm dropping 3-4 ibs a week. It is not possible to replenish muscle glycogen enough to get a supercompensation effect on 400 grams for even a 170 ibs man. If you aren't eating enough fat, you're body also must use carbs for fuel, thus you are not using many of those carbs to replenish glycogen. Withyour protien intake that low, you are not taking advantage of the massive increase in protien sythesis from the elevated hormone levels or the glycogen saturated muscle tissue.
 
3 to 4 lbs a week? Isnt that a bit much for just one week? I not ketoeing at all but i am doing anywhere from 50 - to 100 grams for three to 4 days then I refeed. Since I have not been doing cardio I am just eating my basal which is about 1700 cals.
 
donescobar2000 said:
3 to 4 lbs a week? Isnt that a bit much for just one week? I not ketoeing at all but i am doing anywhere from 50 - to 100 grams for three to 4 days then I refeed. Since I have not been doing cardio I am just eating my basal which is about 1700 cals.
Click to expand...

3-4 is common for the few few weeks of a diet for me. I'm on 3000 cals (cardio twice a week), with a hugh refeed once a week. My carbs are at about 15 grams a day.
 
I think your overall calories are way too low. 1700? What is your bodyfat, roughtly? I know you are 171, but I would not advise most active individuals to eat 10X their calories a day. I don't particularly care for your overall diet. No, I take back my original statment about refeeding... you need to start over from scratch. What are your goals? I can't imagine a 171 ibs man wanting to cut that much and going on a 1700 calorie diet. Why don't you put on a bit of size first? Just curious about your overal goals.
 
I have size. I'm a solid 171 but am try to define the abs. I am about 10 % BF. Since I recently had a sugery a month ago I have to limit the cardio for a couple of more weeks.
 
The last thing you should be doing is restricting calories when trying to recover from a surgery.
 
Ok, I would not cut my calories that low at 171 10%, unless I were on a hefty amount of steroids to maintain lbm. What does your stack look like?
 
Wow, I ment by stack, what type of DRUGS, not suppliments. So in other words, you are saying you are not taking enough drugs to maintain lbm while on 1700 calories. Up the cals. You should be able to loose bf on 2200-2300 quite well.
 
BodyByFinaplix said:


3-4 is common for the few few weeks of a diet for me. I'm on 3000 cals (cardio twice a week), with a hugh refeed once a week. My carbs are at about 15 grams a day.
Click to expand...

I see you're on keto. How about people who are on a 40/40/20 split? On keto I can understand the copious amount of carbs for the weekly carb-up but if you're on a standart diet (40/40/20, 40/30/30) what reco's?
 
You can add cardio later. 2200 calories is not alot for 171 ibs at 10%. Should be about bmr. Your weight lifting and daily activities should burn at least 500-1000.
 
BodyByFinaplix said:
You can add cardio later. 2200 calories is not alot for 171 ibs at 10%. Should be about bmr. Your weight lifting and daily activities should burn at least 500-1000.
Click to expand...

Wow! I did not know that lifting burned that much cals. I thought it burned maybe 100 cals an hour. I'll give it a shot. Thanks!
 
sawastea said:


I see you're on keto. How about people who are on a 40/40/20 split? On keto I can understand the copious amount of carbs for the weekly carb-up but if you're on a standart diet (40/40/20, 40/30/30) what reco's?
Click to expand...

I think on any hyopcaloric diet you need to have a higher calorie day every week, however my answer for a 40/40/20? THis may come across sounding very abrasive, as I often do, but if I were on 40/40/20 I would know that what I do wouldn't matter, becuase my fat intake is to low to keep my production of anabolic hormones elevated to the level I need them to be at. First I would increase my fat intake, since it is the BIGGEST problem with my diet, then I would worry about such issues as refeeding.
 
You must log in or register to reply here.

Similar threads

E
how often do you eat processed foods?
Replies
7
Views
676
ceo
ceo
L
retatrutide long term use?
Replies
10
Views
1K
SteveMobsterG
SteveMobsterG
C
retatrutide protocol and tips
Replies
9
Views
1K
AusCreatine
AusCreatine
F
help with oatmeal
Replies
7
Views
629
ceo
ceo
R
eating fried chicken okay?
Replies
8
Views
778
Arabian
Arabian
Top Bottom