In Regards to Refeeding and cutting.....

[BillytK03]

I have read the above sticky concerning refeeding and just had a few more questions......

I have been cutting for the past month ,Low carb/ High protien, after doing some bulking for the previous months prior...... I have retained alot of my strength and my fatloss has been outstanding during the first 2-3 weeks of this cut but now I feel like I have hit a wall, feeling kind of sluggish, losing more noticeable strength and the fatloss has slowed down...... so my question is..... My glycogen levels are probably low based on from what I have read in the sticky and I think I may be in need of a refeed.... my workout schedule is ,3days on/1day off, would it be wise and feasible to stick to a low carb/high protien for the 3 days of my workouts and then go to a high carb refeed day on my 1 day off.... repeating the refeeds on my 1 day off?

thanks billy

 

[terracotta]

Take advantage of the extra energy the refeed will give you, and put it on your heaviest workout day.

 

[VanessaNicole]

What is your body fat %?

VanessaNicole

 

[BillytK03]

My body fat right now is around 11%.....

My avatar is how I was when I was about 6%, I wanted to add a little more size and cut back down to being lean again..\

Should I refeed on a heavy workout day?

 

[VanessaNicole]

Yeah you should.

You're ready for refeeds.

But start with only one refeed a week and see what happens.

VanessaNicole

 

[BillytK03]

Should this refeed be done on an off day or a workout day?

I never had this problem before when I cut, in the past I ate every 3 hours, 1 chicken breast and 1 cup white rice and I never had energy and strength problems like I am now! the only difference I am doing now is that I replaced white rice with oates and i dont think the low gi carbs are doing it for me! I think I may go back to white rice for my carb source......

 

[VanessaNicole]

I would do the refeed on a heavy training day.

How is your post/pre workout nutrition?

As far as the rice goes, only make one change at a time. Either replace the oatmeal, or do a refeed, but not both at once. Otherwise how do you know what's working and what's not?

VanessaNicole

 

[BillytK03]

My pwo meall is a 1/2 cup oates and 30 grams whey.= 30carb/30 protien

 

[VanessaNicole]

My pwo meall is a 1/2 cup oates and 30 grams whey.= 30carb/30 protien

You need to double the carbs here. And they should be fast acting carbs, not just oatmeal.

Try eating 60gms carbs from your white rice here. Or rice cakes.

2gms of carbs/1gm of protein.

Do that and I think you'll feel a lot better.

VanessaNicole

 

[sonofman]

VanessaNicole, what brand of rice cakes do you buy. I need about 85 g CHO PW. The ones I saw at the supermarket, I would have to eat the whole package. Any ideas?

 

[BillytK03]

I will give it a shot and see what happens thanx!

 

[VanessaNicole]

VanessaNicole, what brand of rice cakes do you buy. I need about 85 g CHO PW. The ones I saw at the supermarket, I would have to eat the whole package. Any ideas?

I buy Lundberg brown rice cakes from the natural foods store. It's denser, so it has 80 calories and 12 gms of carbs per cake.

But I'm probably nowhere near as big as you, so I don't need as much.

Eat 4 or 5 rice cakes, and if you still need more carbs, get them from milk sugars, sugary cereal or dextrose.

You could have some low fat chocolate milk with your rice cakes and protein shake. Yummy.

VanessaNicole