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Thread: Refeed macros

  1. #1
    80/20 rule xempik's Avatar
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    Refeed macros

    So I am currently on a cut, 80% of maintenance, low carbs because I hit my protein (1.35g/lbm) and fat (0.45g/bw) macros first. I eat 100g of carbs each day on my cut.

    I have been cutting for 2-3 months now. Today I decided to refeed. What are the ideal macros and calories for refeed days? How often should you refeed?

    I heard I should be above maintenance, but is 50% above too much? I heard I should reach protein at 1g/bw, and minimal fat, and the rest from carbs?

    Thanks!
    Last edited by xempik; 03-19-2011 at 04:00 PM.
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  2. #2
    80/20 rule xempik's Avatar
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    Bump!
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    Yeah either eat at maintenance or slightly above it. Take your protein at about 1g/lb and keep fats probably at 50g. Take whatever calories you have left and eat them in carbs. Eat most your carbs pre workout so you can use that energy in the gym.
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    Registered User Total Body Rebuild's Avatar
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    Originally Posted by iversonmourning View Post
    Eat most your carbs pre workout so you can use that energy in the gym.
    I would highly suggest against this...

    1 PWO meal of about 50-100g carbs

    Workout

    Remainder of carbs after workout over a period longer than 5 hours...

    Macros - Normal protein, Fat 50g or less, remainder from carbs. (If you want to get really picky, you should try to minimize the amount of sugars you take in and make it mostly starchy carbs, but you gotta live a little, right?)

    Total Cals - depends. Anywhere from maintenance up to 3-4g carbs per pound of lean body mass (If you are doing it as a half day refeed) Longer duration = more carbs over the duration...
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    Originally Posted by Total Body Rebuild View Post
    I would highly suggest against this...

    1 PWO meal of about 50-100g carbs

    Workout

    Remainder of carbs after workout over a period longer than 5 hours...

    Macros - Normal protein, Fat 50g or less, remainder from carbs. (If you want to get really picky, you should try to minimize the amount of sugars you take in and make it mostly starchy carbs, but you gotta live a little, right?)

    Total Cals - depends. Anywhere from maintenance up to 3-4g carbs per pound of lean body mass (If you are doing it as a half day refeed) Longer duration = more carbs over the duration...
    I didn't necessarily mean eating all of them in a PWO, just before you workout. I don't know what time he works out, but I workout around 5-6 PM so it makes more sense to eat them in my meals before I workout than in my last meal. Solid advice though !
    [If It Fits Your Macros Crew] - U Mad?
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    Thanks. My cut is at 1,950 calories and I ended my refeed today at:

    2,100 kcal
    180g protein
    320g carbs
    21g fat

    Just can't eat anymore.. I am so full and didn't reach my maintenace of ~2,300kcal. This day was really difficult for me, I feel so bloated and dizzy. What a crappy day, I prefer low-carb days. I ate all my carbs from complex starches.

    How often should I do this refeed considering I average 100g of carbs per day on my cut?
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    Registered User Total Body Rebuild's Avatar
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    Originally Posted by xempik View Post
    How often should I do this refeed considering I average 100g of carbs per day on my cut?
    Depends on the intensity of your training...

    Maybe twice a week at maintenance or slightly above on workout days?

    There are no black and white answers for this - only you will know. Try twice, see the results you get. If you don't like it, try something different.

    Almost anything will work. Just stick with it, make adjustments so you can stick with it long term, and win...
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  8. #8
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    Originally Posted by Total Body Rebuild View Post
    Depends on the intensity of your training...

    Maybe twice a week at maintenance or slightly above on workout days?
    I train 3 days a week, 45 minutes each... so I guess its not very intense.
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    Originally Posted by xempik View Post
    I train 3 days a week, 45 minutes each... so I guess its not very intense.
    Either way, if you keep it at or below maintenance, you won't gain any fat - the only thing bad that will happen if you will lose your deficit for the day. One day is no big deal. Try it, and if it is stalling your progress too much, adjust it...
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  10. #10
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    Originally Posted by Total Body Rebuild View Post
    Either way, if you keep it at or below maintenance, you won't gain any fat - the only thing bad that will happen if you will lose your deficit for the day. One day is no big deal. Try it, and if it is stalling your progress too much, adjust it...
    True, but then on these refeed days I won't be meeting the fat intake... and according to the macros fat intake is important.
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    Originally Posted by xempik View Post
    True, but then on these refeed days I won't be meeting the fat intake... and according to the macros fat intake is important.
    Is one day going to make that big of a difference?
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  12. #12
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    Originally Posted by Total Body Rebuild View Post
    Is one day going to make that big of a difference?
    But you suggested two OK, but point taken. thanks.
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    Originally Posted by xempik View Post
    Thanks. My cut is at 1,950 calories and I ended my refeed today at:

    2,100 kcal
    180g protein
    320g carbs
    21g fat

    Just can't eat anymore.. I am so full and didn't reach my maintenace of ~2,300kcal. This day was really difficult for me, I feel so bloated and dizzy. What a crappy day, I prefer low-carb days. I ate all my carbs from complex starches.

    How often should I do this refeed considering I average 100g of carbs per day on my cut?
    How can you be at 2300 kcal's for maintenance? I'm at 160 lbs and I have a maintenance of 2534 kcal.
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  14. #14
    80/20 rule xempik's Avatar
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    Originally Posted by bilaba70 View Post
    How can you be at 2300 kcal's for maintenance? I'm at 160 lbs and I have a maintenance of 2534 kcal.
    My activity factor is 1.3... whats yours?
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  15. #15
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    Its interesting because I am the morning after my refeed expecting all this water weight and such.. I go on the scale, and my weight is the lowest it has been and I broke my plateau. Pretty crazy.
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