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View Full Version : !1.7k REPS! How often to refeed.



Lanny14
11-21-2010, 10:51 AM
I am currently refeeding at once a week during my cut. Ive been cutting for roughly 14 weeks now, im carb depleted even after my refeed days. A typical refeed day is 570g carbs and about 3300-3400 calories, and after a refeed day I'll weigh maybe 1 lb more than the previous day. Im losing 1.5 lbs a week or so but Im considering having two refeed days a week, thoughts?

Ill be cutting for about one more month

Kdubs50
11-21-2010, 10:52 AM
ya you could do that, some people do it once a week, once every two weeks, etc.

WonderPug
11-21-2010, 10:53 AM
What's your diet like on none-re-feeding days in term of total calories and macronutrient profile?

dustinh6719
11-21-2010, 10:53 AM
I thought the general consensus was to refeed once every two weeks, and then once you plateau in weight loss once a week was good. But do whatever works for you.

defury
11-21-2010, 10:54 AM
at 14 weeks you should take a week off of your cut and eat at maintenance. You shouldn't cut for too long without taking breaks on top of refeeds.

Ubernit
11-21-2010, 11:08 AM
at 14 weeks you should take a week off of your cut and eat at maintenance. You shouldn't cut for too long without taking breaks on top of refeeds.

agreed

how often you should refeed mainly depends on your bf% and your kcals/macros
the lower your bf% the more often you refeed, aggressive cut(low kcals) = more regular refeeds

ah and if you do big refeeds over 2 days for example you have dont have to do it as often as people who only do small refeeds over 5 hours

without all the details of your diet we cannot know how often you should refeed

t1ger
11-21-2010, 11:11 AM
Depends on BF%, calorie intake, activity level and lots of other factors.

I'd advice to to read "A Guide to Flexible Dieting" by Lyle McDonald.

Ncsketch
11-21-2010, 11:18 AM
small refeeds once a week or a big one every 2 weeks.

by small refeed i mean like 200g 300g of carbs if you are carb cycling.

Lanny14
11-21-2010, 11:32 AM
daily carb intake is around 230g, i know it sounds like a lot but somehow im still depleted with this, first week of dieting i dropped 10 lbs of water/glycogen.

cals: 2600, 40/40/20 macro ratio. refeed once a week with about 570g of carbs.

i lift 5 days a week, im around 13-14% BF right now

Lanny14
11-21-2010, 11:34 AM
at 14 weeks you should take a week off of your cut and eat at maintenance. You shouldn't cut for too long without taking breaks on top of refeeds.

what should i eat over this week? i may start this tomorrow (eg high carb, low carb,)

Lanny14
11-21-2010, 11:53 AM
what should i eat over this week? i may start this tomorrow (eg high carb, low carb,)

bump

defury
11-21-2010, 11:55 AM
what should i eat over this week? i may start this tomorrow (eg high carb, low carb,)

Balanced with high protein, 40/40/20 PCF is what I do when I break from cutting. I am for 1g/lbs bw protein, hit my fat macro and fill the rest with carbs.

maimed
11-21-2010, 12:26 PM
What problems are you having being carb depleted?

Lanny14
11-21-2010, 12:57 PM
alright i made a few changes to my current diet for the week off, here it is, reps for criticism, after i repped previous posters ITT

1-2 pita's, 3 eggs, ketchup
2-one turkey sandwich, two cups milk
3- one tuna sandwich, 25g almonds
4- 1.5 scoops whey, 50g dextrose
5- 85g ww pasta, 6oz chicken/4oz beef
6- one scoop whey, two tbsp pb, 1/4 cup milk (protein brownie, missed these a lot!) and 40g oats
7- one scoop casein, one cup milk

TOTAL- cals / fat / carbs / protein
3,237 84.7 355.3 305.2

I will be staying on the EC stack during this week as well as taking a multi, iron, b12 and potassium
P/C/F = 36/42/22

maimed
11-21-2010, 01:02 PM
I would still consider further dropping carbs, it just seems like a lot of carbs imo. If you can handle it drop the carbs further and use your weekly refeed to refuel on some carbs.

Lanny14
11-21-2010, 01:06 PM
I would still consider further dropping carbs, it just seems like a lot of carbs imo. If you can handle it drop the carbs further and use your weekly refeed to refuel on some carbs.

im depleted at taking in 240g a day

maimed
11-21-2010, 01:09 PM
Alright, well the diet looks good, nice and clean. You can always try it for a few weeks and revaluated from there.
Good luck! I'll let other more knowledgable have their input.

Lanny14
11-21-2010, 02:33 PM
Alright, well the diet looks good, nice and clean. You can always try it for a few weeks and revaluated from there.
Good luck! I'll let other more knowledgable have their input.

thanks, will rep on recharge.

bump!

Lanny14
11-21-2010, 05:48 PM
bump!

AlwaysTryin
11-21-2010, 07:20 PM
Depleted at 240g carbs? Are you sure?

Kenshinhimora
11-21-2010, 07:40 PM
drop down carbs lower during your week, 240 is insanely high for even considering a carb refeed imo. but for your question, I would start doing multiple refeeds once you got to around 12% body fat.

Lanny14
11-22-2010, 04:30 AM
Depleted at 240g carbs? Are you sure?


drop down carbs lower during your week, 240 is insanely high for even considering a carb refeed imo. but for your question, I would start doing multiple refeeds once you got to around 12% body fat.

yeah im 16, fast metabolism, active. its just how i am it takes a lot of carbs for my body to get filled