Refeeds?

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  1. Refeeds?


    Pushing 2.5 weeks into a cutting phase and was planning a refeed on Saturday of this week.

    Does everyone who does them find them very beneficial to make fat loss increase slightly ? Everyone online seems to highly recommend them due to leptin levels dropping etc and also... For psychological reasons.

    I have read loads into refeeds and the majority highly recommend them if your diet has lower carbs when cutting. (Mine is)

    My plan was to bump carbs to
    500grams
    160 Grams of Protein and drop fats to around 50 Grams

    Calories = 3090

    My maintenance hovers around the 2700-2800 marker so its a slight surplus.

    With me seeing such good progress even in a small time frame i dont want to upset it too much. My diet has been bang on in this cut and not drifted at all and hunger remains very manageable. My food choices will sway well towards more cleaner carbs and maybe 10-20% more enjoyable foods.

    I know some people think a refeed is an all out binge fest and thats when you lose connection with your body targets and relationship with foods also.. In my opinion anyway.

    Whats everyone's opinions?

    Thanks


  2. There's a difference between a cheat meal and a tactical refeed.

    Imo the main benefit of a cheat meal is physological with spiking leptin a side benefit.

    A tactical refeed (which it sounds like you are planning) is purely to spike leptin (unless you are already really lean or have cut too hard imo 2.5 weeks is too early to need a refeed and if things are progressing well i wouldnt bother until fat loss slows/stops) - to achieve this the plan you outlined looks good to me.

    Good luck bro
    •   
       


  3. Quote Originally Posted by bell1986 View Post
    Pushing 2.5 weeks into a cutting phase and was planning a refeed on Saturday of this week.

    Does everyone who does them find them very beneficial to make fat loss increase slightly ? Everyone online seems to highly recommend them due to leptin levels dropping etc and also... For psychological reasons.

    I have read loads into refeeds and the majority highly recommend them if your diet has lower carbs when cutting. (Mine is)

    My plan was to bump carbs to
    500grams
    160 Grams of Protein and drop fats to around 50 Grams

    Calories = 3090

    My maintenance hovers around the 2700-2800 marker so its a slight surplus.

    With me seeing such good progress even in a small time frame i dont want to upset it too much. My diet has been bang on in this cut and not drifted at all and hunger remains very manageable. My food choices will sway well towards more cleaner carbs and maybe 10-20% more enjoyable foods.

    I know some people think a refeed is an all out binge fest and thats when you lose connection with your body targets and relationship with foods also.. In my opinion anyway.

    Whats everyone's opinions?

    Thanks
    When Iím in prep, I do low carbs as well. Most of the time I do a keto diet because it works very well for me.

    That being said, I re-feed, or cheat once a week, generally Saturday night. If Iím eating a CHEAT meal, I KEEP ALL OTHER MEALS THE SAME! I donít cut back any other meals, I just replace a meal, generally the last one of the day, with a cheat meal (I.e. burger and fries, sushi, eggs and pancakes...whatever).

    Sometimes iíll do more of a re-feed, and keep ALL meals the same, but add 30-40g of carbs to each meal.

    I prefer an actual cheat meal to a re-feed. But either way, I always wake up lighter on Monday morning, than I was on Friday morning.

    Definitely a good mental break, and good way to rev up your metabolism.

    Iíve always been told not to try to counteract the calories consumed in a cheat meal, by lowering calories at all the other meals. It defeats the purpose of a cheat. You want that surplus of calories.

  4. Iíd push it further out. 2.5 weeks isnít really that long and your cals are pretty high. Idk how much cardio/training youíre doing but Iíd say hold off until at least 4 weeks. You probably donít really ďneedĒ it.

    With that being said, youíre idea is perfect. When I changed over form a ďcheat mealĒ to structure high carb/low fat refeeds my progress accelerated ten fold.

    I usually donít get refeeds until 6-8 weeks into prep
    Serious Nutrition Solutions Representative

    http://anabolicminds.com/forum/serio...ml#post5897056

  5. Quote Originally Posted by Distilled Water View Post
    I’d push it further out. 2.5 weeks isn’t really that long and your cals are pretty high. Idk how much cardio/training you’re doing but I’d say hold off until at least 4 weeks. You probably don’t really “need” it.

    With that being said, you’re idea is perfect. When I changed over form a “cheat meal” to structure high carb/low fat refeeds my progress accelerated ten fold.

    I usually don’t get refeeds until 6-8 weeks into prep
    Im on 2000 calories a day?

    180 Protein
    150 Carbs
    75 Fat

    Im certain im very carb depleted. I thought some people done refeeds every week to 10 days? Seemed to be the common trend from reading online.

    Im not prepping for anything i just want to get myself lean (A healthy body fat percentage..10% if i can) Looking at myself in the mirror today i actually think im leaner than what i first thought? My abs are getting visible without flexing (Which i have never had before) My plan was to refeed this saturday then start back at 2000 calories up until xmas day (Relax xmas day) then just cut from then onwards into the new year then when im happy i would do a couple weeks at maintenance then just start a bulk from then onwards.
    •   
       


  6. I agree with both @jdwaca, and @Distilled Water. By that I mean both apporaches have validity. It really depends on your personal situation, hormonal reactions to foods, and your metabolic flexibility.

    There are lots of schools of thought involved, for someone not very metabolically flexible then I think holding off a bit longer before starting to add in high carb refeeds is beneficial. It gives you longer to adjust to the low carb diet and become more efficient at the fat burning. Once this efficiency is built up the leptin levels will already started to have depleted through fat loss enough to slow down the metabolism a bit. So a refeed at that point will be very beneficial.

    For someone with good metabolic flexibility I do not believe that their is a need to hold off longer and "earn" the refeed. So long as caloric balance is kept in mind someone who is great at burning both fat and carbs for energy is going to do well and make progress. In that case no need for the extra caution of holding off being worried that you might reverse the adaption to more efficient fat burning by reintroducing a ton of carbs all of the sudden. So starting out with a weekly refeed is not likely to cause any negative adaptation for them, and will also help prevent their leptin levels from ever getting too low because they are not waiting to dig a hole before trying to replenish it. That and glycogen levels in the muscle tend to be higher more often so there is also often a slight overall improvement on performance with this method over one where you are very depleted most of the time.

    When it comes to free meals its just that, 1 meal that I am free to have whatever I like but not aim to be gluttonous.

    Refeeds on the other hand for me tend to be lower fat, and a prescribed amount of carbs in an effort to replenish both leptin and glycogen stores. I will go anywhere from 500-800g in a day on a refeed day... that is like what Jwaca mentioned with adding carbs throughout the day and not just at one or two meals.

    I have also had great luck with refeed meals twice a week with between 200-300g of carbs while running keto the rest of the time. My performance was better doing this, and to be honest I really can not say for sure that I lost fat any faster with the waiting to do it weekly.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  7. Quote Originally Posted by bell1986 View Post
    Pushing 2.5 weeks into a cutting phase and was planning a refeed on Saturday of this week.

    Does everyone who does them find them very beneficial to make fat loss increase slightly ? Everyone online seems to highly recommend them due to leptin levels dropping etc and also... For psychological reasons.

    I have read loads into refeeds and the majority highly recommend them if your diet has lower carbs when cutting. (Mine is)

    My plan was to bump carbs to
    500grams
    160 Grams of Protein and drop fats to around 50 Grams

    Calories = 3090

    My maintenance hovers around the 2700-2800 marker so its a slight surplus.

    With me seeing such good progress even in a small time frame i dont want to upset it too much. My diet has been bang on in this cut and not drifted at all and hunger remains very manageable. My food choices will sway well towards more cleaner carbs and maybe 10-20% more enjoyable foods.

    I know some people think a refeed is an all out binge fest and thats when you lose connection with your body targets and relationship with foods also.. In my opinion anyway.

    Whats everyone's opinions?

    Thanks
    A planned refeed is better, in my opinion, when you are low carb and dieting. If one is dieting on higher carbs, a cheat meal may be more beneficial. For a refeed go with a slight surplus above maintenance, fats as low as possible, protein at 1-1.25g/lb of bodyweight and the rest carbs.

    The leaner you are, the more you could use a refeed. Usually once a week if you are fairly lean. I also utilize a GDA on refeed days. I'll take 2 caps of Slinmax before my 2 biggest high carb meals. I really find that it helps with my digestion and decreases bloating. I always get an insane pump in the gym the following day, and usually wake up two days later at a new low weight.

    Give the following link below a read, it is a good article.

    https://www.t-nation.com/diet-fat-lo...meal-manifesto

    https://www.t-nation.com/diet-fat-lo...ransformations (read #3)
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. Ok here is a pic a couple days after my refeed. This is took outside and no pump etc so an exact look of how i am.. Dont know why people post pumped pics because we cant have that look 24/7 but each to thier own.

    I know im not carrying a ton of mass but this is my preferred look leanish and *toned* a dont like that phrase but best suits it just now..My legs are my best body part from my upper half aswell. My refeed i bumped the carbs even more than 500 Grams i reckon 6-7 hundred. I know alot over but man it was goooood Hopped straight back on my diet no problems at all though and this morning i weighed the exact same weight as i was on Saturday before the cheat/refeed so hopefully no damage done. Mentally i feel alot better as im sure my leptin levels were hitting a low and that classic constant hunger was kicking in. Its gone now though. Xmas will be the next time to relax.

    What do use think? Best way to give an idea of my physique over the last couple year.. I use to be over 15 stone 212 pounds to be exact.. 5ft 9. So i was a fatty. This morning i weighed in at 157.6 pounds. Anyone guess what bodyfat % im kicking around? Hoping to a dexa in the new year though.

    Plan was to get as lean as possible and then transition into a bulk for a few months.

    Name:  Screenshot_20171219-130448.jpg
Views: 164
Size:  447.0 KB

  9. What supps are you taking.

  10. Quote Originally Posted by jameschoi View Post
    What supps are you taking.
    During this cut?

  11. Quote Originally Posted by bell1986 View Post
    During this cut?
    Yes.

  12. Quote Originally Posted by jameschoi View Post
    Yes.
    Creatine Mono.. Use Chromium Picolinate for a GDA & 5-htp to help with the appetite a little.. I added in Arimistane about 6 days ago.. Ive had it sitting for over a year unopened so i seen a few threads talking about it so just threw that in also.

    I stopped using fat burners recently as they made me feel far more hungry? I just do a black coffee in the mornings & afternoons and intermittent fast for 20 hours each day (Easy for me now) seems to all be doing the trick

    What about yourself?

  13. Quote Originally Posted by bell1986 View Post
    Creatine Mono.. Use Chromium Picolinate for a GDA & 5-htp to help with the appetite a little.. I added in Arimistane about 6 days ago.. Ive had it sitting for over a year unopened so i seen a few threads talking about it so just threw that in also.

    I stopped using fat burners recently as they made me feel far more hungry? I just do a black coffee in the mornings & afternoons and intermittent fast for 20 hours each day (Easy for me now) seems to all be doing the trick

    What about yourself?
    20mg of ostarine and loving it. Might add some HMB.

  14. Quote Originally Posted by jameschoi View Post
    20mg of ostarine and loving it. Might add some HMB.
    Isnt HMB meant to be bunk?

    Hows the results from the ostarine?

  15. Quote Originally Posted by bell1986 View Post
    Isnt HMB meant to be bunk?

    Hows the results from the ostarine?
    Osta gives you a huge pump and I bought mine from a seller on ebay lol. I bought the HMB a long time ago, might as well use it. I just started Osta last week for an 8 week run.

  16. Quote Originally Posted by bell1986 View Post
    Isnt HMB meant to be bunk?

    Hows the results from the ostarine?
    HMB has been proven to work, however results show it works best in untrained athletes. So for guys with years of lifting, prob wonít see much.

  17. Quote Originally Posted by bell1986 View Post
    Ok here is a pic a couple days after my refeed. This is took outside and no pump etc so an exact look of how i am.. Dont know why people post pumped pics because we cant have that look 24/7 but each to thier own.

    I know im not carrying a ton of mass but this is my preferred look leanish and *toned* a dont like that phrase but best suits it just now..My legs are my best body part from my upper half aswell. My refeed i bumped the carbs even more than 500 Grams i reckon 6-7 hundred. I know alot over but man it was goooood Hopped straight back on my diet no problems at all though and this morning i weighed the exact same weight as i was on Saturday before the cheat/refeed so hopefully no damage done. Mentally i feel alot better as im sure my leptin levels were hitting a low and that classic constant hunger was kicking in. Its gone now though. Xmas will be the next time to relax.

    What do use think? Best way to give an idea of my physique over the last couple year.. I use to be over 15 stone 212 pounds to be exact.. 5ft 9. So i was a fatty. This morning i weighed in at 157.6 pounds. Anyone guess what bodyfat % im kicking around? Hoping to a dexa in the new year though.

    Plan was to get as lean as possible and then transition into a bulk for a few months.

    Name:  Screenshot_20171219-130448.jpg
Views: 164
Size:  447.0 KB
    Bodyfat probably around 9-10% but hard to tell. Simple response to what is your body fat. "Who cares check out my abs!"
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Quote Originally Posted by MrKleen73 View Post
    Bodyfat probably around 9-10% but hard to tell. Simple response to what is your body fat. "Who cares check out my abs!"
    Lollll thanks man

    I always thought i was kicking near 13-15%.. But.. I wouldn't have too visible a abs if so ?

    This is the first in my life i have had visible abs.. Feels gooooood

  19. Quote Originally Posted by bell1986 View Post
    Lollll thanks man

    I always thought i was kicking near 13-15%.. But.. I wouldn't have too visible a abs if so ?

    This is the first in my life i have had visible abs.. Feels gooooood
    Obviously can’t be exactl guessing from a picture but I’d eat my Christmas tree (baubles and all) if you aren’t under 13%.

    10% would be my guess. Upper body looks well proportioned imo (bearing in mind the look you said you wanted) - pretty much what I’m working towards myself - looks good bro

  20. Quote Originally Posted by bell1986 View Post
    Lollll thanks man

    I always thought i was kicking near 13-15%.. But.. I wouldn't have too visible a abs if so ?

    This is the first in my life i have had visible abs.. Feels gooooood
    Well see that is why I said it is hard to tell and just go with check out my abs!

    If you have large well developed abs they show earlier, some people can get to 3% and still not ever actually show a 6 pack due to the muscle surface being flat and not raised. Me you can start seeing mine around 15-17%, but at 8% they are stupid ripped but I still have fat on my lower back. So a lot of it has to do with where you store fat. Me I carry more in my back, and the fat in my arms and legs is almost nonexistent. I am around 18-20% right now and I still have striations, separation and quad veins in my legs, and my arms are vascular and lean.

    My guess not seeing the rest of you would be around 10% give or take 3% in either direction based on individual fat storage patterns. To be honest the only real value I see in bodyfat measurement at this point is to know what your LBM is for setting up protein req's but to be honest those can easily be estimated to ideal ranges. Other than that you can look in the mirror and decide if you are growing, or not, or if you are lean enough for how you want to look. You don't need a number to look in the mirror and be like damn I look ripped...

    By the way I think you described yourself as "leanish" or some other word that implied you didn't think you are very lean. Here is my leanness identification chart, and where you fall on it. LOL

    Lean
    Cut
    Ripped - YOU ARE HERE!
    Shredded -
    Diced
    Peeled
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  21. Quote Originally Posted by Whisky View Post
    Obviously canít be exactl guessing from a picture but Iíd eat my Christmas tree (baubles and all) if you arenít under 13%.

    10% would be my guess. Upper body looks well proportioned imo (bearing in mind the look you said you wanted) - pretty much what Iím working towards myself - looks good bro
    Thanks i appreciate that

    Its took me a very long time to get into shape.. Years tbh. But if you keep at it your body will adapt to whatever you do so if your training heavy and with a routine your body changes to support this. Just keep at it. Whats your stats at the moment?

    For me personally.. I prefer the slimmer sort of physique. Like a physique model appearance?. I dont like the big muscle'y bulk some people go for but were all different.

  22. Quote Originally Posted by bell1986 View Post
    Thanks i appreciate that

    Its took me a very long time to get into shape.. Years tbh. But if you keep at it your body will adapt to whatever you do so if your training heavy and with a routine your body changes to support this. Just keep at it. Whats your stats at the moment?

    For me personally.. I prefer the slimmer sort of physique. Like a physique model appearance?. I dont like the big muscle'y bulk some people go for but were all different.
    Are you sure? Your avatar implies you like more of a classic bodybuilder physique. Just picking, I saw that and thought it was ironic after reading that statement. Either way you are looking great, just hope you have some wheels to match your upper body development.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. Quote Originally Posted by MrKleen73 View Post
    Well see that is why I said it is hard to tell and just go with check out my abs!

    If you have large well developed abs they show earlier, some people can get to 3% and still not ever actually show a 6 pack due to the muscle surface being flat and not raised. Me you can start seeing mine around 15-17%, but at 8% they are stupid ripped but I still have fat on my lower back. So a lot of it has to do with where you store fat. Me I carry more in my back, and the fat in my arms and legs is almost nonexistent. I am around 18-20% right now and I still have striations, separation and quad veins in my legs, and my arms are vascular and lean.

    My guess not seeing the rest of you would be around 10% give or take 3% in either direction based on individual fat storage patterns. To be honest the only real value I see in bodyfat measurement at this point is to know what your LBM is for setting up protein req's but to be honest those can easily be estimated to ideal ranges. Other than that you can look in the mirror and decide if you are growing, or not, or if you are lean enough for how you want to look. You don't need a number to look in the mirror and be like damn I look ripped...

    By the way I think you described yourself as "leanish" or some other word that implied you didn't think you are very lean. Here is my leanness identification chart, and where you fall on it. LOL

    Lean
    Cut
    Ripped - YOU ARE HERE!
    Shredded -
    Diced
    Peeled
    Thanks man 👍

    Yeh took a long time for me to take a good look at myself and think.. Yea...Your getting in good shape now 😁 A get comments all the time saying looking a bit thin are you no? It use to bother the life out me and thats the reason i quit my last cut.. Thats when i have clothes on.. Looking at the above image though. Does that look unhealthy? A dont do the dad bod sorry 😂 Ive had that comment from fat folk also.. I personally think thats what physique all your athletes will have.

    I carry fat on my back also.. A think its a common area for men. One of the last spots for it to come off. What % do you bulk up to before you start doing a cut?

  24. Quote Originally Posted by MrKleen73 View Post
    Are you sure? Your avatar implies you like more of a classic bodybuilder physique. Just picking, I saw that and thought it was ironic after reading that statement. Either way you are looking great, just hope you have some wheels to match your upper body development.
    My legs are better than my upper body tbh.. My upper body is catching up though but a good year might see it similar. I dont really train legs too hard these days. Deadlifts, 'Lunges and leg extensions once a week. I cycle a good few mile each week and it keeps them in shape also.

    A will need to change that profile desciption.. I never really bother too much with my profile. Prefer just browsing and posting on here.. But a will change it

  25. Quote Originally Posted by bell1986 View Post
    Thanks i appreciate that

    Its took me a very long time to get into shape.. Years tbh. But if you keep at it your body will adapt to whatever you do so if your training heavy and with a routine your body changes to support this. Just keep at it. Whats your stats at the moment?

    For me personally.. I prefer the slimmer sort of physique. Like a physique model appearance?. I dont like the big muscle'y bulk some people go for but were all different.
    Currently I’m 6’2 and 207 lbs. picture below from about 8 days ago (posted it on my cycle log at the end of my first ph run). My guess is 13-15% bf

    I used to be really overweight (loose skin overweight) so asthetically it screws things a bit but as friends on here have highlighted, if I can keeping working hard and get to around 225 then that muscle should fill most of the skin. It’s been 4 years since I lost that weight and I’m discovering just how much harder gaining lean mass is compared to losing weight �� that said I love the journey so if it takes many more years that’s what it takes.....

    http://anabolicminds.com/forum/attac...0e3e-dcbf-482d
    Last edited by Whisky; 12-19-2017 at 12:53 PM. Reason: Added bf guess
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