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Originally posted by pepito33 Hi there, I'm posting my diet here hoping to get some comments about it. I'm 173 cm (68 inches) tall and weigh 65 kilos (143 lbs), and seem to have a BF% of around 17 after having been cutting for more than 8 months. I work out 3 days a week (resitance training) and throw in a cardio session when I feel like doing it  Here's my diet: 8:00: 1 cup oatmeal (80 grams uncooked) with either a protein blend (15 grams) or cottage cheese (250 grams) This wouldbe a better meal for PWO. I'd suggest maybe eggs instead 11:00: whole wheat bread (40g) tuna/turkey sandwich (with some vegetables) --- WORKOUT --- 14:00: Large salad (lettuce, celery and carrot), some low GI carbs (120/150g of legumes, brown rice or WW pasta), 120g of lean turkey/chicken white meat, and some strawberries. You would be better off with oats and whey here instead. For post workout you want a fast absorbing protein and carbs, and NO fat 17:30: Either a sandwich (same as mid-morning) or a bowl of Fiber One cereal (40g) with cottage cheese (200g). Add veggies and EFA's 20:30: Small salad (same as lunch), steamed vegetables (cauliflower, broccoli, brussel sprouts) and either tuna (2 small cans), hake (150g) or an omelette (1 whole egg and 4 egg whites). Usually I eat a FF ioghurt with a spoonful of cottage cheese half an hour after that. Good but your diet is lacking in Omega 3 It all comes up to something like a 1500 kcal 35/45/20 (without counting the fiber grams) diet. I have healthy fats (usually olive oil) with all my meals except pre and post-workout, try to eat low-GI foods and a lot of fiber, and I also keep carbs at bay after 18:00. Good but you need Fish oil and or flax. Omega 3's Lately I've been carb refeeding once a week, and it has DEFINATELY improved my mood and energy after so many months of cutting. Maybe that's a sign of my diet being too hypocaloric, but I tried to up it to 1800 kcals and found I was GAINING weight  so I kept this 1500 diet, with which I maintain my weight while (theoretically) gain a bit of muscle mass.Your body will adjust. This is not enough calories for you. That means you are only eating 10 cals per lb. You should be at about 12 cals per pound to bring you to a total of 1750. Then later as you need to tweak you can. The amount you are eating now does not leave room to makes tweaks and fat loss will probably come to a screeching halt Sorry for the ridiculously long post I'm waiting for your comments!
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Should I keep my refeeds at about 3000 kcals (as I calculated from soe other site's formula) or can I really stuff my face on these days?
You shouldn't worry too much about how mny carbs you eat that day but if you do notice progress slowing down then try to keep it 3000 cals coming from carbs. But until then EAT UP!! 