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question on refeed

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Posted by: dmartin1003

I am in the middle of my refeed and i have been craving bad. last week i did a 12 hr refeed and was craving carbs the next day so i increased carbs and duration and now i am looking soft so i dont really know if i should continue and for how long it actually started an2 am woke up craving carbs bad so i started then. i have brob eaten in the range of 500 carbs already and my protien is a little higher like 150 g already. i am 154 lbs with 5-6 % bf i also feel like i want more carbs still i am way below my setpoint and have had a lack of sex drive so i assume that my leptin has been low for a while. oh current diet is like 2g/lbp and 50g carb a day efa around 1800cal i train 6 days i bd part a day high sets like 15-20 per bodtpart to help with depleation and i do a full body hst on refeed day so any ideas with refeed and duration?
thanks


Posted by: Premo55

is there a reason why you need to stay at such low body fat levels? I think you should reset your metabolism and get your body fat percentages up to a level that is easier to maintain,then eat maintenance calories. I remember when I was 4-6% I was experiencing the exact same thing as you were, fatigue, lack of focus, and low sex drive. Also 6 days of weight training is a bit much...you might also be overtraining in the process.

Peace.


Posted by: dmartin1003

i dont really have a reason why just i was always the fat kid growing up. but i know what you mean esp it is winter so my bf should not be as important to me i just get worried about gaining bf since i was reading a lot of posts on other forums that people went from such a low bf and gave in to cravings they have gained a lot of fat. How would i go about resetting my met?


Posted by: donescobar2000

eat maintenence.


Posted by: calalily1972

Quote:
Originally posted by dmartin1003
i dont really have a reason why just i was always the fat kid growing up. but i know what you mean esp it is winter so my bf should not be as important to me i just get worried about gaining bf since i was reading a lot of posts on other forums that people went from such a low bf and gave in to cravings they have gained a lot of fat. How would i go about resetting my met?
Slowly increase your cals to above maintenance. Then drop slowly to maintenance until your ready to cut again.


Posted by: fornero

Assuming you're coming in depleted, and doing a workout prior to starting your refeed, you could probably take in 6-8g/LB of CHO over a 24 hr refeed, assuming you keep the fat low. On a short refeed you really need to jack up the carb intake to see any increase in leptin.

My bf% isn't quite as low as yours (I'm ~7%), but other than our stats are similar. I've been aiming for ~1000g cho on my refeeds. The bloat'll last a day or two; tends to go away for me once I get in a workout or two and go back to low carbs.


Posted by: donescobar2000

Im pushing 1200 grams on my refeeds. I also get bloated but it goes away with 2 workouts just as you stated.


Posted by: Av8tor

Excuse my ignorance, but here it goes. What is

cho?


Posted by: donescobar2000

Im thinking its carbs. Some weird twisted way of saying it.


Posted by: calalily1972

Its actually the chemisty term for carbohydrates.

Carbon, Hydrogen and Oxygen


Posted by: donescobar2000

Ha! I knew it! Chemist are twisted.


Posted by: Av8tor

Thanks Jodi! As usual, you're a wealth of info. Keep up the good work.







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