Refeed Question

[donescobar2000]

Even if today is a off day and a refeed day for me should i eat over maintenence or just maintence?

 

[sawastea]

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

 

[donescobar2000]

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?

 

[juve]

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)

 

[donescobar2000]

Does the intake look about right?

 

[sawastea]

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...

 

[donescobar2000]

Got you bro. thanks!

 

[Deleted member 33117]

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.

 

[donescobar2000]

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.

 

[Deleted member 33117]

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.

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.