planning a refeed [Forum Archive]

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planning a refeed

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Posted by: Tha Don

well i'm 1.5 weeks in to a cutting phase, i'm on a short and pretty intense (strict) cut, i'm planning another 1.5 weeks then i'm going to work up to maintenance again, so far i've dropped from 15.5% to 13.5%, pretty dramatic drop, but i was 12.5% about 2 months ago, the fat came on very fast due to a stupid amount of food being consumed, and thankfully i am losing it very fast now

this is pretty much what i'm eating day-in day-out:

Meal 1 - 3 egg whites on 1 slice of wholemeal toast, 1.5 scoops of ON whey in water with a splash of skim-milk, 1 cup of oats (added to protein shake), multi-vit and mineral, 1g vit c

Meal 2 - 1 can of tuna in springwater, fresh salad, wholemeal pitta, apple, vit b complex

Meal 3 - Either: 2 scoops of ON whey in water, 1 cup of oats (this is normally my pre-workout shake) OR (if i trained after breakfast, or rest/cardio day) grilled salmon fillet, 1/2 plate of brown rice and fresh salad

Meal 4 - Either: 1 chicken breast and brown rice (if post workout), OR (if i trained after breakfast, or rest/cardio day) 1 can of tuna and a handful of dry roasted nuts

Meal 5 - 1 scoop of ON whey, 150g cottage cheese, tsp of sugar-free PB, 4 fish oil caps

on training/cardio days i also have a PWO shake of whey and simple carbs

so its pretty extreme, a meal less than my last cut but i seem to be retaining muscle well right now, my last cut really dragged on, it took my about 3 months to get from 16.5% to 12.5%, pathetic!

now one of the main downfalls of my last cut was attempting to pass off simple carbs every other evening as refeed meals, lol, well it wasn't that bad but i admit i was pretty bad, like 2-3 evenings a week i'd have a huge bowl of cereal and an extra slice of toast for my PB to spread on before bed, i think it was pretty counter active, and when i totally cut that out and stuck to my diet day-in day-out the weight seemed to fall off much easier!

now i don't know whether its worth bothering or not? but i was thinking maybe this weekend on my rest day (sunday) doing a refeed/carbing up (i've heard its best to carb up on rest days, not sure if there is any truth in that)

what sort of foods would/could i add to my existing diet? would it be beneficial to do it after just 2 weeks of dieting, and then cut hard again in that 3rd week, or is it unnecessary? i was really overfeeding just prior to this cut, so maybe i won't need a refeed, or maybe i should do it at the end of my cut?

any advice would be really appriciated, as if i do it i'd like to get it right this time

Posted by: Mista

I suggest cutting slowly. Dont starve yourself, otherwise your metabolism gets fukd around and when you start eating more the weight will come back quick. Thats what happened to me, im cutting slower now with much better results.

Posted by: Tha Don

do what works for you, this method obviously works well for me, i'm doing a ton of cardio right now, in the gym 6 days a week, i'm not going back into a calorie surplus for a long time, yeah i'm going to enjoy myself over christmas, but i'll sure be giving that treadmill hell the next day! i'm also an ectomorph and i'm 21, i don't put on weight easily at all unless i eat stupid amounts (8000-9000 cals a day) and take things i shouldn't be taking

Posted by: Mista

I had great results when i cut but felt my body went into starvation mode. At that time i wasnt doing refeeds, just simply not eating much at all 5 times a day untill i reached my weight. After a couples of months I got to my ideal weight and thought i might as well keep going untill i got to the stage i couldnt stop thinking about food and i was too skinny. I then ate everything i could and was never full. After my weight went up and i maintained only slightly lower than what i started i have started cutting again. If i was able to slowly up my calorie intake i would have been ok, but i couldnt do it cos i was literally starving. I also gain weight easy.

Posted by: LAM

refeeds are an option at your body fat level. if you can't control the simple sugar cravings then I would go with out them. or at the very least go the low GI route, you will binge less

Posted by: Pirate!

Quote:

Originally Posted by young d

150g cottage cheese

Do you actually weigh your cottage cheese to the gram? I don't see a need for a refeed this early in your cut, personally. If you do, just gorge on whole grains and fruit with your protein, and keep fat as low as possible.

Posted by: Tha Don

Quote:

Originally Posted by PirateFromHell

i buy cottage cheese in 300g or 680g pots

a small pot will last me 2 meals, a large pot lasts me 4

Posted by: Tha Don

Quote:

Originally Posted by LAM

refeeds are an option at your body fat level. if you can't control the simple sugar cravings then I would go with out them. or at the very least go the low GI route, you will binge less

i can control them fine right now, my diet was very clean even when i was overfeeding, it was all the same foods as i'm eating now, just much bigger portion sizes, and i was eating 7-8 meals in a day, as opposed to 5-6

that is my only concern, adding a couple of bowls of cereal in, a few extra helpings of fruit and some more grains, and then getting cravings for them! i'll see how i feel come sunday

are refeeds really that beneficial?

p.s. LAM/Pirate: i'm still "on", just incase that makes any difference? (50mg var ED, and the test enan is currently clearing out, so not a lot, but enough to keep me from going catabolic)

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