Well since my body fat is so high is was suggested that I would need to have much lower to have the effects noticed. I have been reviewing my intake and where I wanted to be at 2000 somedays I am around 2800 and other days around 2200-2000. My complex carbs are much lower but I am still consuming them.... I am eating cleaner but there is still plenty room for improvement. I will say that I need to rethink my daily meals .... Well the timing and quantity
I am still interested in how and why refeed useful
Set it up so you have a higher Caloric allowance on training days, and a lower caloric intake for Cardio (BURN) days and Rest days. It is important to note that if you are gonna have a rest day, as to say , pure rest and recovery day your calories should be just maintenance OR below maintenance depending on your goals, if it is PURE cut, try to keep caloric intake at maintenance or some 10% over maintenance for training days and create a deficit from 20-35% on burn days and rest days depending on how you feel and regarding your bodies composition. Just remember to hit essential macronutrient figures like:
-1 to 1.25g of protein per LB of bodyweight (this is the minimum)
-.45 to .5g of healthy fats per LB of bodyweight (also a minimum essential)
and remember the rest of you kCalories should come from healthy, clean , complex carbohydrates with a low GI if you are really aiming for a CUT (For all you fanatics of GI out there, yes I know High GI foods can be used for a cut too, but I do think that dicipline is one of the main aspects of dieting and without the proper knowledge and reads, recommending him to go on a sugar blast for Insulin Spiking potential will NOT be smart unless he understands fully how to and when to time them)
Basic numbers to remember:
-1g of protein= 4 kCals (this can be debated to be lower, leave it at that for ease of mind for now)
-1g of fat= 9 kCals
-1g of Carbohydrates= 4 kCals.
To create the deficit the smartest place to cut kCalories off is from CARBs sources, if you have to go lower than 50g of carbs it means its almost Keto now and thats for later stages of a cut, however I would recommend before going there just deduct from protein a bit and a bit from fats too , as long as you don't go too much below .45g of fat and 1g of protein per pound of bodyweight. (Some people, myself included will agree that going to .7 to .8 grams of protein per LB of BW is not that bad as long as you can keep a healthy amount of carbs and fats to replenish glycogen and be able to function in hormonal and joint efficiency levels). Hope it helps! Glad to see you are taking in more kCals now, when I first saw your caloric intake in other posts I was worried haha.
As for refeeds , if you Low-Carb for too many days, glycogen depletion will take punishment upon your muscles and start taxing them to get energy, glycogen is mainly formed out of carbs and shuffled into the muscles and they are your "fuel" per say, a refeed is in the hopes that your insulin sensitivity will be good enough to make all the carbs you take in and turn them into glycogen to get shuffled in the muscles instead of fat around your belly. I do NOT like this standard since it includes going low carb for many days however I have HAD to use it on later stages of cuts haha.
