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  1. #1
    Registered User Kordath's Avatar
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    First refeed day

    Hi!

    I've been dieting and training now for the past 7 weeks and I'm going to have my first refeed day.
    I read that your suppose to raise you calorie intake by 25-50% which would raise my calories from 2000 to between 2500 to 3000 with carbs as the main source.

    I just wonder if the following items would be good to eat during the refeed day. Even though I could eat junk I'd rather stay pretty clean.

    Pancakes - 150g (3 pancakes)
    3 Wheat buns with salami and nutella (no not at the same time :-P)
    French fries cooked in oil (140g)
    Dark chocolate 100g
    Cheddar popcorn.

    This would get me close to 3000 calories during my refeed day. Only doubt I have is the dark chocolate. Is it really good to eat as much as 100g? I was thinking of a package of Lindt Exellence 100G bar.

    Thanks for replies
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  2. #2
    Registered User JSNphoton's Avatar
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    IMO that is not an ideal refeed. Remember a refeed is not a cheat meal/day. You are trying to spike Leptin back up to continue to mobilize and burn fat. The pancakes are fine, but you want to keep fat as low as possible as it isn't going to spike your leptin like carbs. So, ditch the rest. As also understand it, fiber should be reduced as well. I just did a refeed meal this week, going to a Mediterranean restaurant:

    -white rice with a chicken broth and potato sauce
    -lamb kabob
    -bunch of pita bread with a little hummus
    -pasta salad with white pasta

    If you wanna do a cheat meal/day then go for it, but understand there's a huge difference between that and doing a refeed.
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  3. #3
    Registered User vermeer's Avatar
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    Thats more like a cheat in a way.. cheating is fine to do. just don't do it too often.. I cheat twice a week because my cardio is through the roof... I can sprint like no tomorrow.
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    a refeed is more like double your maintenance and in pure carbs.
    May 1st - Aug 1st Weightloss Comp:

    May 1: 320lbs | May 11: 314lbs | May 18: 310lbs |May 25: 306lbs | Total: -14lbs
    Jun 1: 306lbs | Jun 8: 299lbs | Jun 15: 297lbs | Jun 22: 296lbs | Jun 29: xxxlbs | Total: -xxxlbs
    Jul 6: xxxlbs | Jul13: xxxlbs | Jul 20: xxxlbs | Jul 27: xxxlbs | Total: -xxxlbs
    Aug 1: xxxlbs

    Start Weight: 320lbs | Finish Weight: xxxlbs | Lost: xxxlbs

    2/25/2012 - 370lbs - starting point
    My log - http://forum.bodybuilding.com/showthread.php?t=145444431
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  5. #5
    Registered User Kordath's Avatar
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    All right I thought refeed day and cheat day was the same thing really.
    I wanna do a refeed to spike the leptin levels. So allright I'll skip the Popcorn, French Fries, Dark chocolate?
    I guess wheat buns are OK. I don't know what it's called in english/american but just plain white buns. Is that OK to eat on a refeed?

    Any suggestion is much appreciated that would be OK to eat to refeed.

    Btw do you guys have a good suggestion of what I can eat the pancakes with?

    Thanks for the answers!
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  6. #6
    Registered User wdmvp's Avatar
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    AFAIK, a refeed is when you basically double your regular carb intake, keep your protein intake about the same or a little lower, and keep your fat intake relatively low. I'm actually planning on refeeding today and hope I'm doing it correctly myself. My goal is to have an epic chest workout tomorrow as I want to push for some PRs.

    Here's a link to my diet plan for today. Some of the entries are out of order but I don't feel like fixing them. You get the idea. :P

    http://www.myfitnesspal.com/food/diary/wdmvp
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  7. #7
    Registered User Kordath's Avatar
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    All right, ill try posting again to see if this meal plan is better suited. If there is anything that is bad please tell me. Since this is the first time I refeed I don't want to screw things up.

    Breakfast: (Total CAL: 1204)

    3 Wheat Buns /w
    Nutella: Nut Spreads: Hazelnut Spread (1 table spoon) Total of, CAL:100, Protein: 1, Carb: 11, Fat: 6
    Salami
    5 -Pancakes

    Lunch: (Total CAL: 744)
    100 g Chicken: Broilers or Fryers, Breast, roasted, meat only, without skin
    50 g of vegetables: Pees, Paprika, Corn
    150g Barilla: Pasta, Spaghetti, Macaroni: Classic Blue Box, Rotini Tri-Color, dry

    Dinner: (Total CAL: 744)
    100 g Chicken: Broilers or Fryers, Breast, roasted, meat only, without skin
    50 g of vegetables: Pees, Paprika, Corn
    150g Barilla: Pasta, Spaghetti, Macaroni: Classic Blue Box, Rotini Tri-Color, dry

    This will be a total of:

    CALS: 2691

    Fat 55g
    Carb 418g
    Fib 27g
    Pro 146g

    My regular dietary plan is on:

    CALS: 1882

    Fat 55g
    Carb 164g
    Fib 6g
    Pro 180g

    Anything I should skip, cut down on or is this good?

    Thanks for the help!
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  8. #8
    Registered User JSNphoton's Avatar
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    Looks pretty good. I would personally switch your fiber numbers on the refeed/regular day. I have it written down to reduce fiber on refeed (can't remember the exact reason, so you may wanna search around to find why) in my notes. You should definitely up your fiber on regular days (broccoli, cauliflower, etc.). This is going to aid digestion (slow it down in fact).

    Another tid bit: limit fructose (ex: apples), it doesn't help spike leptin, and remember one half sucrose is converted to fructose in the body. So if you have a little its not the end of the world, just make sure these aren't a sizable part of your CHOs for the refeed day.
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  9. #9
    Registered User Kordath's Avatar
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    Originally Posted by JSNphoton View Post
    Looks pretty good. I would personally switch your fiber numbers on the refeed/regular day. I have it written down to reduce fiber on refeed (can't remember the exact reason, so you may wanna search around to find why) in my notes. You should definitely up your fiber on regular days (broccoli, cauliflower, etc.). This is going to aid digestion (slow it down in fact).

    Another tid bit: limit fructose (ex: apples), it doesn't help spike leptin, and remember one half sucrose is converted to fructose in the body. So if you have a little its not the end of the world, just make sure these aren't a sizable part of your CHOs for the refeed day.
    All right, I'll try to keep it down the next time. This is what I found about fiber.

    "The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done." - http://www.ironmagazineforums.com/hi...c/25250-1.html

    I had a little problem with fructose on my refeed day. I ate my pancakes with strawberries and banana. I didn't know what I could use so I thought that it would be healthier than eat it with strawberry jam and sugar like we do here in Sweden :-P. I'm not that into syrup so finding a sugarfree syrup wasn't an option.

    If you have other good suggestions I'd be happy. Thanks for the reply :-)
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  10. #10
    Philosophizer ssg10587's Avatar
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    Originally Posted by Kordath View Post
    All right, I'll try to keep it down the next time. This is what I found about fiber.

    "The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done." - http://www.ironmagazineforums.com/hi...c/25250-1.html

    I had a little problem with fructose on my refeed day. I ate my pancakes with strawberries and banana. I didn't know what I could use so I thought that it would be healthier than eat it with strawberry jam and sugar like we do here in Sweden :-P. I'm not that into syrup so finding a sugarfree syrup wasn't an option.

    If you have other good suggestions I'd be happy. Thanks for the reply :-)
    Pretzels, no fat crackers, low fat popcorn, bread, potatoes, sweet potatoes, beans (little high in fiber though), pasta. Also a little fructose won't kill ya. Just limit it and stick to starches.
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  11. #11
    Registered User Kordath's Avatar
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    Originally Posted by ssg10587 View Post
    Pretzels, no fat crackers, low fat popcorn, bread, potatoes, sweet potatoes, beans (little high in fiber though), pasta. Also a little fructose won't kill ya. Just limit it and stick to starches.
    Well for breakfast I ate a small banana and about 6-7 strawberries. Don't know if that's too much. It sure was nice though :-). Been eating alot of broccoli and chicken the last couple of months but the weight loss is real good. I've dropped 15.5 LBS in 7 weeks. My weigh-in is tomorrow and it will be my first after this refeed. Hopefully I'll get a nice result.
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  12. #12
    Registered User cuckfonformity's Avatar
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    Ate a crapton of cereal when I did refeeds.
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  13. #13
    Registered User TreeJWoods's Avatar
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    Originally Posted by cuckfonformity View Post
    Ate a crapton of cereal when I did refeeds.
    ^ The only thing i looked forward to for my refeed ;-)
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