Refeed during cuts - carbs/macros

[shaf_nz]

Hi guys,

I will be doing a cut shortly and have a quick question re: refeeds. I plan to go relatively low on carbs (30/50/20 for macros), and carbs will be at around 200-210. Just wondering, when doing a refeed, is it okay to go over maintenance at all? And how much higher should I go for carbs (i.e. what I usually have x2, e.g. 420g on refeed day)?

Thought I' may get a helpful answer in this section.

Thanks team!

[Animall]

On refeed's you could go 200-300cals above maintaince to shock the body.

On these kind of days you should be limited your fat intake and your protein intake to 10% and 20% (you need the space of cals for the carbs) means that on a refeed your intake should be come from 70% of carbs, 20% of protein and minimal fat (10 at most)

[shaf_nz]

so go for 70/20/10 as the macros? Okay sweet. That sounds like a very fun day tbh, lol!

[shaf_nz]

Also, one more question re: carbs during the rest of the week. how low can i go, 20%? 30%? Would like to get more carbs from fat than protein but not sure how much I can drop carbs by before I seriously look at losing muscle.

[hadabusa]

well, the less carbs and calories you eat, the more fat you will burn, but at some point, youll start losing muscle.
the best way to tell when that happens is when you clearly get weaker during workouts, repeatedly.

i think a refeed day is better than having more carbs in general, but without refeed day.
for the refeed, dont go overboard, add 1000cals extra on the refeed day.

as for what to eat on refeed day, i honestly think it doesnt matter.i always simply eat the "worst" junk food during refeeds.
Also, one more question re: carbs during the rest of the week. how low can i go, 20%? 30%? Would like to get more carbs from fat than protein but not sure how much I can drop carbs by before I seriously look at losing muscle.