stalled, need advice

[bm5]

Ive been cutting on 2900 Kcal 320C 220P 80F for the past month and had good results. I lost about 10 pounds andd after that I decided to do a refeed, I gained 4 pounds which I have then lost in a week. So basically I've been at the same weigh for a little over a week. I dont do any cardio. yet. Should I keep my calories the same and do cardio 3x a week or lower them to 2700 and not do cardio? or should I lower my carbs and up fats? It's my first time cutting so I dont know how my body responds to changes yet.

Thanks for the advice.

[StevenRogers]

Ive been cutting on 2900 Kcal 320C 220P 80F for the past month and had good results. I lost about 10 pounds andd after that I decided to do a refeed, I gained 4 pounds which I have then lost in a week. So basically I've been at the same weigh for a little over a week. I dont do any cardio. yet. Should I keep my calories the same and do cardio 3x a week or lower them to 2700 and not do cardio? or should I lower my carbs and up fats? It's my first time cutting so I dont know how my body responds to changes yet.

Thanks for the advice.

Don't add cardio till it's necessary. Reduce calories by 200.

[matman1813]

You haven't stalled.

[bm5]

Well, true. Perhaps I havent stalled but it bothers me that I need a full week to loose the glicogen I gained from a refeed. Should I do refeed again this weekend and continue through the week with 2700?

[matman1813]

Well, true. Perhaps I havent stalled but it bothers me that I need a full week to loose the glicogen I gained from a refeed. Should I do refeed again this weekend and continue through the week with 2700?

Just carry on bud. Last year I gained 5 lbs over 3 weeks, my diet was consistent, I had previously been losing 2lbs a week at that intake. Then I lost 10lbs in one day and I was pretty much right back on track where I would have been with 2lbs a week loss, I changed nothing over that period.

If you know you are tracking right and you know you are in a deficit, trust the deficit.

[AllApologies]

Just carry on bud. Last year I gained 5 lbs over 3 weeks, my diet was consistent, I had previously been losing 2lbs a week at that intake. Then I lost 10lbs in one day and I was pretty much right back on track where I would have been with 2lbs a week loss, I changed nothing over that period.

If you know you are tracking right and you know you are in a deficit, trust the deficit.

So true, if you've tracked correctly (within +-20%), you really don't need to weigh yourself. I can say, to within probably .5lb, my weight - without weighing myself for weeks.

[TrippleA]

refeed i think is good if your diet is 100 g carb or lower
u use refeed to restore ur glicogen in your liver by 1 day a week