Cutting: Refeed day how high in cals, maintenance or more?

[Bobby]

Now I'm doing it like this...
Everyday = ~500cal below maintenance
1 day per week = maintenance cals

Discuss

[candidizzle]

no  thats wrong.. go 300 below maintenance on low days and go 300 above maintenance and your re-feed day

[DK II]

Bullshit.

Just try it out, there is no general rule. Some people can go rather low while dieting, especially if they are fat.

I did about 1000 kalories plus on my refeed days, at least i was aiming for that and i never gained fat with that.

Just try it out, if you can't eat more on refeed, stop eating, if you feel you want to eat more, eat more.

Needless to say, i'm talking about a clean refeed, not pizza and milk shakes.

Brown rice, whole wheat pasta, oatmeal and lots of sugar throughout the day. 
Veggies with that.

[Bobby]

Bullshit.

Just try it out, there is no general rule. Some people can go rather low while dieting, especially if they are fat.

I did about 1000 kalories plus on my refeed days, at least i was aiming for that and i never gained fat with that.

Just try it out, if you can't eat more on refeed, stop eating, if you feel you want to eat more, eat more.

Needless to say, i'm talking about a clean refeed, not pizza and milk shakes.

Brown rice, whole wheat pasta, oatmeal and lots of sugar throughout the day. 
Veggies with that.

yes everything is clean, on high day i just add 2 bowls of oatmeal. No pizzas or anything now.
i ate maintenance cals yesterday...my next high day i might try and go plus, might boost metabolism more.

[DK II]

yes everything is clean, on high day i just add 2 bowls of oatmeal. No pizzas or anything now.
i ate maintenance cals yesterday...my next high day i might try and go plus, might boost metabolism more.

Just 2 bowls of oatmeal?? That's not a refeed.

A refeed means no fat, low protein (about 1g per kg bodyweight) and loads and loads of carbs.
I'm talking about constantly eating the whole day, whole wheat pasta suited me best personally, but normal pasta or white rice could work as well.
a bit olive oil, broccoli and garlic to the pasta and it tastes fine and you should try to eat as much as you can on refeed day.

[Bobby]

Just 2 bowls of oatmeal?? That's not a refeed.

A refeed means no fat, low protein (about 1g per kg bodyweight) and loads and loads of carbs.
I'm talking about constantly eating the whole day, whole wheat pasta suited me best personally, but normal pasta or white rice could work as well.
a bit olive oil, broccoli and garlic to the pasta and it tastes fine and you should try to eat as much as you can on refeed day.

hmm, well 2 bowls of oatmeal adds more carbs and takes my calorie intake up to maintenance. It's 280-300g carbs on refeed day.

[DK II]

hmm, well 2 bowls of oatmeal adds more carbs and takes my calorie intake up to maintenance. It's 280-300g carbs on refeed day.

it doesn't make sense.

a refeed day should have nearly only carbs and some protein.

[Bobby]

it doesn't make sense.

a refeed day should have nearly only carbs and some protein.

ok, i always thought it should just be higher in cals.

[DK II]

ok, i always thought it should just be higher in cals.

No, just a lot of carbs.

[Bobby]

No, just a lot of carbs.

without regard to caloric intake? or is there a certain amount?

[DK II]

without regard to caloric intake? or is there a certain amount?

i quote myself, a few posts up the page...

Bullshit.

Just try it out, there is no general rule. Some people can go rather low while dieting, especially if they are fat.

I did about 1000 kalories plus on my refeed days, at least i was aiming for that and i never gained fat with that.

Just try it out, if you can't eat more on refeed, stop eating, if you feel you want to eat more, eat more.

Needless to say, i'm talking about a clean refeed, not pizza and milk shakes.

Brown rice, whole wheat pasta, oatmeal and lots of sugar throughout the day. 
Veggies with that.

[Bobby]

i quote myself, a few posts up the page...

lol

1000kcal + on almost only carbs
will try it next time!

[busyB]

Bobby, on a refeed, you are trying to bump you metabolism by spiking thyroid hormones. 200-300 cals wont get it done.

If you diet and go low carb for a long period of time, your thyroid could slow down and so can fat loss. So taking in higher carbs spikes it and voila, metabolism is reved again. Everyone is different in their requirements so play with it but DK is right, higher carbs, less fat and some protein! Have fun 

[Bobby]

That explains it, Must be what i've done wrong in the past. I will go real high this time on those days.

[Princess L]

Remember; a refeed is most effective if you've been doing very low carb and your glycogen stores are depleted.

[DK II]

I'd rather say if you do a refeed without doing a low carb diet, you'll get fat as hell.

[Bobby]

Hmmm so how should i eat on a high day if my diet is this:

2100cal
165-200g carbs
180g protein
55g fat

?

[DK II]

Don't make it rocket science. Eat as many carbs as you can, about 80-100g protein and try no fat (it's impossible to have no).
That's all.

[busyB]

Yeah, what he said, and that is not a very low carb plan anyway.

Usually low carb refers to 0 - about 50g. day. When someone diets on this for long periods is when they need to spike their carbs up, drop fats to get thyroid going again.

Not so sure you would need a re-feed as you may want to look at your ratios of protein, carbs and fats if you are not making progress toward your goal, but how you are eating should not require a re-feed?!

[Bobby]

Yeah i never said it was a low-carb diet. I have tried in the past and i don't like it.

This is the 4th week of diet now, going well so far.

[coltrane]

how much should protein intake be dropping for the "refeed" day?

[busyB]

Yeah i never said it was a low-carb diet. I have tried in the past and i don't like it.

This is the 4th week of diet now, going well so far.

Then stick with it bro, no need to "re-feed" until you get to a point of diminished returns, if at all.

[DK II]

Then stick with it bro, no need to "re-feed" until you get to a point of diminished returns, if at all.

true!!

NEVER refeed on a non low carb diet, it does not work.

[Brandon 805]

how often should you have a refeed day?

[DK II]

how often should you have a refeed day?

every 3-5 days, depending on your bf level.