Got dizzy while htting shoulders, how often should I refeed??

[saint sinner x]

Ok, so my shoulder workout suffered bigtime, i got extremely dizzy and fatige in the middle of my shoulder workouts, I've been eating very clean, I believe I'm at 16% bodyfat, my objective is to cut down with the possibility of gaining muscle or retaining as much muscle mass as possible. This is what I typically eat:

Meal 1: 3/4 cup of oatmeal with water, 2 biotin pills, one protein scoop in water and one table spoon of natural honey with the oatmeal

Meal 2: 1 cup of brown rice, with veggies and three pieces of lean protein sources

Workout

Post Workout nutrion: protein shake + banana

Meal 4: veggies with chicken and hot sauce or any source of lean protein

Meal 5: veggies with chicken and hot sauce or any source of lean protein

I only drink water and I don't drink any milk, As you can see, I only consume about 2 sources of complex carbs, and one source of simple carb, the rest is simply veggies and chicken. I've been doing this since monday, last night which was thursday night on the 4th day, I started working out, and became dizzy during the workout, I read about the importance of refeeds, 2 hours after my workout I had 4 pieces of greesy chicken from the restaurant, brown rice with veggies, ketchup, and raisin bran cereal with low fat milk and lots of honey. Am I suppose to refeed every 4th day? I mean this is all about taking one step backwards in order to lead me two steps forward. I understand I'm suppose to take a whole day of refeeding, but I'm only doing 4 meal refeeds throughout the week, and I wasted 2 so far, I'm only using it when neccesary. What do you guys reccommend and what do you guys think? I'm at 16% bodyfat btw...

[abbot92]

I have read somewhere before, that typically the lower bf you are , the more your body needs the refeed to keep the metabolism up. At around 16 % , once every week to once every 10 days sounds about reasonable. Remember, refeed's should be smart and controlled to help the body the most. Taking in 10k cals in a day, can offset some progress. On that day, up those carbs and protein. I hear on a refeed, fat should be avoided to some extent.

[Mr-Paradox]

I have read somewhere before, that typically the lower bf you are , the more your body needs the refeed to keep the metabolism up. At around 16 % , once every week to once every 10 days sounds about reasonable. Remember, refeed's should be smart and controlled to help the body the most. Taking in 10k cals in a day, can offset some progress. On that day, up those carbs and protein. I hear on a refeed, fat should be avoided to some extent.

Serious? Would like to read that

[saint sinner x]

serious? Would like to read that

x2...

[DirtyRobot]

Christian Thibaudeau as stated it in articles.

Scott Abel has also said it in his discussions of his Cycle Diet.

[RealMenDeadLift]

You have ZERO direct sources of fat in your diet. No wonder you feel dizzy.

[DirtyRobot]

Also, one bad workout doesn't mean you need to start instituting refeeds. When every workout is a struggle, THAT'S when your body is craving calories.

[B-ryminD09]

You have ZERO direct sources of fat in your diet. No wonder you feel dizzy.

this. up ur fats and drop ur carbs, u'll feel alot better. refeed every one or two weeks.

[saint sinner x]

this. up ur fats and drop ur carbs, u'll feel alot better. refeed every one or two weeks.

So what will a typical diet of such nature be like? So more healthy fats, and less starchy carbs? Pretty much anabolic style?

[bodydropcris]

i always get lightheaded when my carbs are lowered regardless of fat...

[RealMenDeadLift]

So what will a typical diet of such nature be like? So more healthy fats, and less starchy carbs? Pretty much anabolic style?

No not at all, you are switching one extreme for another. Just eat a balanced diet.

[B-ryminD09]

So what will a typical diet of such nature be like? So more healthy fats, and less starchy carbs? Pretty much anabolic style?

u don't have to do a keto diet per say. when cutting, i've found that limiting direct carb sources (oatmeal, rice, fruit, starchy veggies) to before and after workouts works best for me. so pre workout would be chicken, serving of brown rice or oatmeal and maybey fruit if u can fit it in to ur calories, then post would be whey and a banana.

[Brad155]

at 16% bf, refeeding isnt really needed unless you are doing a no carb diet. but if you want to do it id just do it once a week, drop fats as low as possible (no direct sources, the lower the better), drop protein to 1g per pound LBM, up carbs to fill in the rest of the calories. you should eat at maintenence, and most of the carbs should be from quality sources such as oats, rice, pasta, sweet potatoes etc. sucrose and fructose should be limited to 100g.