+ Just a friendly RE-FEED REMINDER

[mdmadore]

Just a heads up if any of you are stubborn like me and tend to overdo things now and then. It had been several weeks since I had a cheat day or "re-feed". And my body was really trying to tell me it needed it. I felt like crap. No energy, strength loss, felt all around ill for 3 or 4 days.

So I ate freely for two days (clean though), had extra calories etc.... And now I feel so much better, ready to tackle it again. That was 3 days ago and I had a great workout yesterday.

Just dont forget to take in some extra calories every couple of weeks, carbs and all

[NeedANick]

What's a re-feed?

I don't do cheat days and don't plan on, but I keep hearing about these re-feed.

[msm00b]

What's a re-feed?

I don't do cheat days and don't plan on, but I keep hearing about these re-feed.

I consider them the same thing.

[IrishPilot]

What's a re-feed?

I don't do cheat days and don't plan on, but I keep hearing about these re-feed.

Traditionally a day where you would eat at maintenance by having protein at 1g/lb, minimal fats, and carbs to fill the rest (high). Some consider a refeed a day or meal wherein you dont obsess over numbers etc.

[hankst]

I consider them the same thing.

You're wrong.

A refeed is structured and planned, whereas a cheat day is stupid and may destroy your progress.

[YummyChocolate]

It's amazing what refeeds can do if done properly. Even if they are not done properly (Eating junk) the extra calories help a ton.

[dannysc]

You're wrong.

A refeed is structured and planned, whereas a cheat day is stupid and may destroy your progress.

he's not wrong...he said HE considers it the same thing. if a "cheat day" fits his macro goal for the day/week but includes foods he doesn't typically eat because of calorie density or whatever, then it's just as structured as your typical refeed.

[msm00b]

You're wrong.

A refeed is structured and planned, whereas a cheat day is stupid and may destroy your progress.

Durrr ...

... or you could have a planned cheat day and realize that in the grand scheme it won't make a lick of difference on your progress. Just like nobody got lean in a day ... nobody is going to get fat in a day.

[hankst]

Durrr ...

... or you could have a planned cheat day and realize that in the grand scheme it won't make a lick of difference on your progress. Just like nobody got lean in a day ... nobody is going to get fat in a day.

A low fat "cheat day" just doesn't sound fun, and a refeed is - per definition - low fat / high carb / moderate protein to minimize fat gain while refilling glycogen.

[NattyMeso]

A low fat "cheat day" just doesn't sound fun, and a refeed is - per definition - low fat / high carb / moderate protein to minimize fat gain while refilling glycogen.

bingo

aka eat a lot of sushi day for me

[msm00b]

A low fat "cheat day" just doesn't sound fun, and a refeed is - per definition - low fat / high carb / moderate protein to minimize fat gain while refilling glycogen.

My cheat days include plenty of fat

[Cape1]

Fat is not the enemy in a re-feed. But, I would eat low fat first and follow up a little later with higher fat. The added fat tends to protect Glycogen stores; the increase of which is the whole point of "re-feeding" in the first place.

[hankst]

Fat is not the enemy in a re-feed. But, I would eat low fat first and follow up a little later with higher fat. The added fat tends to protect Glycogen stores; the increase of which is the whole point of "re-feeding" in the first place.

I respectfully disagree; reasons:

DNL from carbohydrates (and protein) is minimal (as in: only occurs after pretty hefty, multi day carbohydrate feeding), and if you low fat your refeed you'll ideally top off your glycogen stores and gain no (none!) extra fat that day.

Also: fat doesn't have an impact on leptin, which is also something you want to tickle during a refeed.

[sharpieblet]

a non-planned excessive cheat meal can very well be beneficial to weight loss. i had one a week during 5 months of cutting. and when i was getting to my last couple months, i would sometimes have two in the same day. i'm sure my cals never went above 1000-1200 above maintenance, but it still goes to show that sometimes you don't even need to have it too structured. my body was running off low cal intake from food + high amount of cals burned during training, so the weekly pig out fatty meal was a lifesaver for energy and sanity and progress.

and what msmoob says about not getting fat in a day is totally on point. after a year and a half of losing weight, i was scared as **** to start putting weight back on for my bulk, thinking i'd blow right up. well i've barely gained a few lbs in almost two weeks and i've had a few splurges of junk food already. it aint so easy puttin' that weight back on unless you're just sitting around gorging on fast food all day. feelsgoodman.

[frank112]

Had an unplanned cheat day for the first time in 8 weeks yesterday on mothers day. It started when I took a bite of a cookie I bought my wife, it ended with me face-raping the kitchen and eating so many junk foodish carbs I almost went into an insulin-induced coma lol.

[Cape1]

I respectfully disagree; reasons:

DNL from carbohydrates (and protein) is minimal (as in: only occurs after pretty hefty, multi day carbohydrate feeding), and if you low fat your refeed you'll ideally top off your glycogen stores and gain no (none!) extra fat that day.

Also: fat doesn't have an impact on leptin, which is also something you want to tickle during a refeed.

Sure, I dont disagree with what you said at all. What I'm saying is that once you've filled up the tank, a little fat on top of that can be helpfull. Also, my personal experience is that a very large, single carb meal works better than several smaller ones spread out. I'm sure the science doesn't support that claim but it's what I do.

[sharpieblet]

'face raping the kitchen'

i'm gonna use that phrase at some point today in real life.

btw, there's been two times in the past week where i've bought a box of honey rolls (6 pack) from the store, and ate them all in one sitting. i don't recommend it...but at the same time, with the rest of my diet on point and me not cutting at the time, it hasn't really hurt me too much LMAO.

[msm00b]

I laugh when people get all a-feared of dietary fat. You gotta spoil yourself every now and then, else what's the point if life. Refeeds are an excellent time to spoil yourself, and my very best workouts always follow fatty, carb-laden meals/days.

Life is too short to live it in a constantly restricted state. Learn to balance the good with the bad.

Live long and prosper. \\ //

[hankst]

I laugh when people get all a-feared of dietary fat. You gotta spoil yourself every now and then, else what's the point if life. Refeeds are an excellent time to spoil yourself, and my very best workouts always follow fatty, carb-laden meals/days.

Life is too short to live it in a constantly restricted state. Learn to balance the good with the bad.

I do that every day in a deficite. I just wanted to point out the definition of a proper, structured refeed, as I know enough people that go on fast food binges and call it a "refeed". That is all.

[nondualism]

I consider them the same thing.

Fukc you, brah - I'm refeeding!

[Electricheadd]

Just like nobody got lean in a day ... nobody is going to get fat in a day.

This!

Besides all of the physiological benefits of a refeed. There are psychological benefits as well, nobody wants to live in a constant stat of deprivation. The occasional decadent meal is not going to hurt your health/physique over the course of a life time.

[Cape1]

Fukc you, brah - I'm refeeding!

Hey, isn't that Jay Cutler in the off-season?

[BooG690]

Great thread guys. I never knew of the concept of refeeding until now. How often should people trying to lose weight refeed?

[hankst]

Hey, isn't that Jay Cutler in the off-season?

Nah, that's Lee Priest.

[Cape1]

Nah, that's Lee Priest.

Speaking of Genetics.....Lee can go from that chow hound to looking like a Mr. O contender in about 20 weeks! The guy is amazing and one of the few uncrowned Mr. Olympia's!

[HunterCML]

I probably do something in between. Protein usually gets subsequently lowered to around 1g/LBM, while fats go up 20-30g, and carbs go up probably 50-100g.

I'm more of fats kinda guy. I love them. When I raise my fats, I see a bigger difference in my mood and energy levels than if I raise carbs, but that's just me. I need to start actually calculating re-feeds and be smart about it, but half the fun of my "cheat day" is not obsessing about the numbers.