Would You Reccomend a Refeed/Carb Up With This Diet???

[Texas Ranger]

Let me get your opinions on this diet. I'm 29 years old, 6'3" 265lbs and 19% bf. My goal is to reach 8% bf. If I multiply my bodyweight x 11 and come up with 2915 calories. Let's say I take in 2900 calories a day using these ratios-(40%) 290 grams of Protein, (30%) 217 grams of Carbs, and (30%) 96 grams of Fat. I plan on weight training Monday, Wednesday, and Friday with cardio being done on Tuesday, Thursday, and Saturday. Should I have a light refeed on Sunday? Or just stick with the same routine?

 

[Texas Ranger]

Up for some opinions, please...

 

[Babyfaced Assassin]

If you're going hypocaloric then i would say a refeed once a week of clean foods is gonna probably help you rather than hinder you since you'll stoke your metabolisms fire... just don't go crazy and use it as an excuse to pig out

 

[Texas Ranger]

Any suggestions on what and how many Carbs to eat while carbing up??

 

[Texas Ranger]

Up for some opinions, guys...

 

[Deleted member 33117]

I agree with the previous suggestion. Anytime you are hypocaloric, if you do NOT refeed your metabolism will slow down faster, and your fat loss will slow accordingly. I'm not a big fan of following a strict caloric intake everyday anyways. Meaning I do not believe in eating say 2400-2600 calories for days at a time. If your average is 2900 6 days a week, with one refeed, then that means you should go with 3200 one day, 2600 another, etc. By varying your caloric intake, it can reduce a drop in metabolism. Your refeed should be at least 500 calories above maintaince. So if your maintenance is 3400 for example, then I would shoot for 3900 on the refeed.

 

[juve]

If your average is 2900 6 days a week, with one refeed, then that means you should go with 3200 one day, 2600 another, etc. By varying your caloric intake, it can reduce a drop in metabolism. Your refeed should be at least 500 calories above maintaince. So if your maintenance is 3400 for example, then I would shoot for 3900 on the refeed.

Try to determine your intake by amount of energy expedited throughout the day...if you're sitting all day in the office - less food, than on lifting/cardio day. This way thyroid won't be drained on physically exhastive days, and refeed should exceed your maintenance so that thyroid is put (recharged) for higher pace due to influx of utritional energy