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Ralph_Wiggum
New member
Ok, I have been dieting consistently since the beginning of November w/ a 2 week maintainence break for the week of Christmas (90% clean food @ a caloric intake no higher than my maintenence).
I have been dropping around .5-1 pound (usually closer to .5) per week with a cheat meal on weekend nights (not a serious binge cheat meal though). This past week or so, my weightloss seems to have stalled a tad. I know that some weeks you don't drop any weight and others you do, but I want some consistency back and I think a refeed (that I planned on having around this time anyway) is in order for that.
I DON'T want to go on a refeed any longer than I have to. I just want to get my metabolism back to a state where I drop 1 pound or more per week for at least a month straight, then tapering down to .5 pounds per week for another month.
So my question is: how long is the minimum refeed period to get my metabolism out of "diet mode" (if it is in that mode)?
More info and stats in case it helps:
============================
I am around 14-14.5% bodyfat according to my Accu-Measure pinch test (just pinched the 1 stomach area they show in the instructions, but it seems legit w/ a 2ond peek at the mirror).
I am currently 195 pounds and I take in 2200-2300 calories per day on the week days and 2400 calories or more on the weekends (depending on how much I drink or eat when I go out). I started in november around 25-2600 calories per day and tapered down from there through meal tweaks. 5-6 meals per day, but my rule of thumb is to eat every 3-4 hours, NO LONGER than 4.
Macro's: Protien in each meal, Carbs and fat are determined by what I am doing inb/w the meal and the next meal. I don't allways hold true to that creed, but my calories stay in the desired range for the meal and the food is allways clean (the only processed food I take in is instant oatmeal and instant brown rice).
Sodium: I don't add sodium to any of my food and I try to take in no more than 2,500mg of sodium during the day....I have been fairly consistent with the sodium and I only get up to the 2,500 mg sodium range when I eat unplanned (that I don't cook myself) meals that are loaded with sodium. I am not too paranoid about the sodium anyway b/c I don't think it will cause a huge dent in my fat loss @ this point if any (correct me if I'm wrong).
Supps:
I try to take in fish oil everyday (5-10 pills per day) but I fucking hate the burp taste and its a pain the butt to remember to take it 2x/day minimum.
I take 1 men's 1 a day in the morning along w/ a b complex and calcium, and I repeat that at night along with vitamin C, E, and Cheleated Zinc. I usually just do this once a day though b/c the mornings are rushed for me.
Water: I shoot for 1 gallon per day but sometimes less.
I have been dropping around .5-1 pound (usually closer to .5) per week with a cheat meal on weekend nights (not a serious binge cheat meal though). This past week or so, my weightloss seems to have stalled a tad. I know that some weeks you don't drop any weight and others you do, but I want some consistency back and I think a refeed (that I planned on having around this time anyway) is in order for that.
I DON'T want to go on a refeed any longer than I have to. I just want to get my metabolism back to a state where I drop 1 pound or more per week for at least a month straight, then tapering down to .5 pounds per week for another month.
So my question is: how long is the minimum refeed period to get my metabolism out of "diet mode" (if it is in that mode)?
More info and stats in case it helps:
============================
I am around 14-14.5% bodyfat according to my Accu-Measure pinch test (just pinched the 1 stomach area they show in the instructions, but it seems legit w/ a 2ond peek at the mirror).
I am currently 195 pounds and I take in 2200-2300 calories per day on the week days and 2400 calories or more on the weekends (depending on how much I drink or eat when I go out). I started in november around 25-2600 calories per day and tapered down from there through meal tweaks. 5-6 meals per day, but my rule of thumb is to eat every 3-4 hours, NO LONGER than 4.
Macro's: Protien in each meal, Carbs and fat are determined by what I am doing inb/w the meal and the next meal. I don't allways hold true to that creed, but my calories stay in the desired range for the meal and the food is allways clean (the only processed food I take in is instant oatmeal and instant brown rice).
Sodium: I don't add sodium to any of my food and I try to take in no more than 2,500mg of sodium during the day....I have been fairly consistent with the sodium and I only get up to the 2,500 mg sodium range when I eat unplanned (that I don't cook myself) meals that are loaded with sodium. I am not too paranoid about the sodium anyway b/c I don't think it will cause a huge dent in my fat loss @ this point if any (correct me if I'm wrong).
Supps:
I try to take in fish oil everyday (5-10 pills per day) but I fucking hate the burp taste and its a pain the butt to remember to take it 2x/day minimum.
I take 1 men's 1 a day in the morning along w/ a b complex and calcium, and I repeat that at night along with vitamin C, E, and Cheleated Zinc. I usually just do this once a day though b/c the mornings are rushed for me.
Water: I shoot for 1 gallon per day but sometimes less.
