How many calories should be in my refeed?

[beachmuscles]

I typically eat 2600-2700 calories on average during this cut

It's been at least 4 weeks since a refeed and I feel as though my metabolism has slown down.

How many calories should I aim for? I did a few mins of cardio and about 30 mins of weight lifting.

I want to boost my metabolism without putting on a lot of fat.

[beachmuscles]

bump

[Tussmann57]

im cutting with the exact same amount actually, and what is more funny is that i did my own personal refeed today.



What i did was this:

still got 240+ g protein

made sure around my early 11 am workout i got 90 g carbs before and after


i probably ate around 3000-3200 cals today...and i feel great, whats even better is i work legs tommorow so their wont be any side affects except more energy.

[Dave P]

Personally I use my maintenance calories to refeed.

I cut on 2400ish calories so my refeeds are about 2800ish.

[beachmuscles]

thanks for the tips, guys! actually, i was out with friends all night and messed up my calories. i'll either refeed tomorrow, monday, or next weekend.

so i should hit around 3000-3500 or so, correct? what if i went to 4,000? would a lot be stored as fat? i was eating 4,000 on a bulk

[Mr.Hombre]

Drop protein to about 1 gram per pound of bodyweight, drop fat, and aim for maintenance with carbs. Layne Norton talks about refeeds in this great article

http://www.bodybuilding.com/fun/layne36.htm

[Mr.Hombre]

Originally Posted by beachmuscles

thanks for the tips, guys! actually, i was out with friends all night and messed up my calories. i'll either refeed tomorrow, monday, or next weekend.

so i should hit around 3000-3500 or so, correct? what if i went to 4,000? would a lot be stored as fat? i was eating 4,000 on a bulk

I sometimes go above maintenance with refeeds. It's not a big deal. Again, read the article in my previous post

[beachmuscles]

Originally Posted by Mr.Hombre

Drop protein to about 1 gram per pound of bodyweight, drop fat, and aim for maintenance with carbs. Layne Norton talks about refeeds in this great article

http://www.bodybuilding.com/fun/layne36.htm

i searched the article for the word refeed and couldn't find it

[Mr.Hombre]

Originally Posted by beachmuscles

i searched the article for the word refeed and couldn't find it

well, it's in there. Anyway, here it is cut and pasted:

One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:


Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.

Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.

Reduce protein intake to 1 g/lb bodyweight.

Consume as little fructose as possible as fructose does not have an impact on leptin levels.

Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels.

[beachmuscles]

Originally Posted by Mr.Hombre

well, it's in there. Anyway, here it is cut and pasted:

Thanks I didn't search re-feed with the hypen, thank you very much!

reps

[beachmuscles]

Wow, that is very informative.

I'll get 1g of protein per lbs

I'll get about 20% of calories from fat.

And a ton of carbs to equal about 3000-3500 calories.

Is wheat bread a good choice for carb? I plan on eating a lot...can you give me a few examples of what to eat for carbs on such a high carb day? I normally eat high fat.

Thanks.

[Mr.Hombre]

wheat bread
fat free/low fat pretzels
rice
potatoes
pasta
cereals

[beachmuscles]

Originally Posted by Mr.Hombre

wheat bread
fat free/low fat pretzels
rice
potatoes
pasta
cereals

awesome! i love wheat bread, potatoes, pasta, and cereal!(whole grain of course)

i'll add more oats in that day, too.

though, i read somewhere that you wanted fat and leptin to spill over during your re-feed, should I eat a lot of calories in only a few meals, or continue to spread them out over 6 meals, just more each meal?

[beachmuscles]

Originally Posted by beachmuscles

though, i read somewhere that you wanted fat and leptin to spill over during your re-feed, should I eat a lot of calories in only a few meals, or continue to spread them out over 6 meals, just more each meal?

bump

[beachmuscles]

Quick question, are bananas acceptable during the refeed? I mean about 3 total

[AllGenetix]

its suggested to not have fructose during re-feed....only complex/simple carbs

[beachmuscles]

Originally Posted by AllGenetix

its suggested to not have fructose during re-feed....only complex/simple carbs

alright, i'll leave it to 1 banana pre-workout and one post workout...hope that's ok.

mmm...potatoes and noodles here I come lol.