Refeed, How does it work?

[ywliang96]

I’m 26 Male

173 CM
Around 75KG as of now
23% body fat
31.5KG of skeletal muscle mass

Looking to go for cutting phase down to 10-12% body fat

My maintenance calorie is around 2000 calorie per day.

I just heard about refeed and looking to try it out but I’m confused on how am I going to implement it.

Is it going to be like

Mon - 1300 calories
Tues - 1300 calories
Wed - 1300 calories
Thurs - 1300 calories
Fri - 1300 calories
Sat (refeed day) - 2000 calories
Sun (refeed day) - 2000 calories

I’m not sure if this is the right way to apply refeed to my calorie intake. I need to make sure I don’t over diet and losing out my muscle.

Note : I hit the weights frequently (3-4 days a week) but I went for a dirty bulk all the time hence the high body fat and thinking to finally cut down and get serious

[SuffolkPunch]

It's up for debate whether they actually do anything. Researchers don't agree based on the available data. Yes, they will temporarily raise your hormones back to normal levels if they are long enough. 2 days may not be. And as soon as you start dieting again, your hormones will drop again.

It may be that all your are doing is decreasing the average calorie deficit for the week and slowing diet progress. Having said that, 1300 is not sustainable for most people.

[xsquid99]

Thats a pretty low maintenance for a 26 year old male, unless you're just really, really inactive. I can't imagine someone who is your size at 26 years old needing to eat under 1800 cals at the lowest.

At 23% you don't need "refeeds". That's really for people who have maybe been dieting for a very long time or are at a very low BF level.

[Strawng]

Short Answer: It doesn't, OP.

Long Answer: What these bros said ^^^