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!
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Thread: Refeed macros
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03-19-2011, 08:05 AM #1
Refeed macros
Last edited by xempik; 03-19-2011 at 04:00 PM.
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03-19-2011, 03:46 PM #2
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03-19-2011, 04:02 PM #3
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03-19-2011, 04:07 PM #4
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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03-19-2011, 04:16 PM #5
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03-19-2011, 04:32 PM #6
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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03-19-2011, 04:39 PM #7
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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03-19-2011, 04:40 PM #8
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03-19-2011, 04:43 PM #9
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03-19-2011, 04:45 PM #10
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03-19-2011, 04:51 PM #11
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03-19-2011, 05:14 PM #12
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03-19-2011, 05:38 PM #13
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03-20-2011, 03:09 AM #14
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03-20-2011, 03:20 AM #15
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05-16-2014, 12:54 PM #16
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