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Refeed Day

J

JeffFran

Member
Member
Hey guys, I hope everyone is doing good with your training, diet and health.
I've been cutting for 7 weeks or so and I've done some progress, however my weight loss kinda plateau even though I'm in a caloric deficit.
I don't see much progress as I've been seeing in the last weeks.

Stats:
1/05: 75.5kg/166.5lbs
8/05: 75kg/165.4lbs
15/05: 74kg/163.1lbs
22/05: 73.7/162.5lbs
29/05: 72.5/159.8lbs
06/06: 71.2/156.97lbs
27/06: 70.8kg/155.5lbs

Should I need a refeed day to increase my leptin levels and accelerate my metabolism?beggining.jpgFrente24.jpg
 
Last edited:
There is no cookie cutter answer, it depends on you. Some people adapt to a diet after 2 weeks, some after 2 months. You could need a cheat meal, refeed, or just to change up your choices of food, ratio of macros....etc., etc., etc.
 
tbh I find refeed days to be an excuse to have carbs, but that's just me. if you hit a plateau, it's simple, do more cardio, or decrease the calories.
my $0.02
 
11 lbs in 7 weeks seems ok to me, agreed it seems to have slowed down the last two weeks, how large do you believe your deficit is? and have you adjusted your caloric intake down since you started?
 
mickc1965 said:
11 lbs in 7 weeks seems ok to me, agreed it seems to have slowed down the last two weeks, how large do you believe your deficit is? and have you adjusted your caloric intake down since you started?
Click to expand...

Well my deficit is around 800 calories, sometimes more, sometimes less... I've adjusted the last couple weeks where I increased my cardio even more but now I can't do cardio this week because I've a painful lower back pain since I've been operated 3 years ago... but I can workout and lift weights without any problem at all
 
Keep in mind that as you lose weight you have to readjust your calories to the new body weight to create the same defecit, so after a couple weeks you need to drop your calories a bit more and a couple weeks after that the same, etc...

(PM me for a price list for Biotech Labs and 10% discount)
 
mickc1965 said:
Does you back issue prevent you from walking for 30 minutes or so? That is the only cardio I do at the moment.
Click to expand...

Kinda yes... I did 2 days off this weekend to help this issue and it help a lot but it stills hurts so I won't do any cardio for one more day and then I'll try.. But I've been doing cardio 5 times a week for at least 45 minutes
 
RickRock said:
Keep in m8nd that as you lose weight you have to readjust your calories to the new body weight to create the same defecit, so after a couple weeks you need to drop your calories a bit more and a couple weeks after that the same, etc...

(PM me for a price list for Biotech Labs and 10% discount)
Click to expand...

I maintain my calories the same and I increased cardio (more 30minutes than I did before so 45minutes total) without counting my sports practises
 
shit bro I can tell a huge difference I stalled out at 215 lbs last year for damn near 2 months just keep doin what you are doing but helluva difference to me
 
rockmfhudd said:
shit bro I can tell a huge difference I stalled out at 215 lbs last year for damn near 2 months just keep doin what you are doing but helluva difference to me
Click to expand...

Helluva? I didn't quite understand but I think you said it was a nice differente/progress, isn't it? If it was I have to thank you bro
 
ya hell of a difference helluva its redneck I guess but yes great progress you getting to see those top abs
and your traps are a little more defined as well
 
JeffFran said:
Hey guys, I hope everyone is doing good with your training, diet and health.
I've been cutting for 7 weeks or so and I've done some progress, however my weight loss kinda plateau even though I'm in a caloric deficit.
I don't see much progress as I've been seeing in the last weeks.

Stats:
1/05: 75.5kg/166.5lbs
8/05: 75kg/165.4lbs
15/05: 74kg/163.1lbs
22/05: 73.7/162.5lbs
29/05: 72.5/159.8lbs
06/06: 71.2/156.97lbs
27/06: 70.8kg/155.5lbs

Should I need a refeed day to increase my leptin levels and accelerate my metabolism?View attachment 1910View attachment 1911
Click to expand...

Great job, looks like your making good progress so far. The weight usually comes off faster at first then begins to slow. This is considered "normal" from what I've read and found to be true in my experiences. I have just come off several cuts myself where I employed refeed days for energy, sanity and leptin levels. My cutting setup was 240p, 150c 50f on normal days, so about 2000cal. On refeed days I adjust to 240p, 280c 25f at about 2300cal. All foods are still "clean". I don't go out and eat pizza, zoo zoos and wham whams. I'm not saying this is the only or best way, I'm just saying this is what I have done and it has worked for me. My fitness is strictly recreational -meaning no competitions- so all I have is time. I try to look at the big picture and find what is most enjoyable while achieving my goal over the long haul. Adding in refeed days as mentioned above has made my cuts more sustainable, enjoyable and thus more successful.

What are your current stats? Whats your TDE, diet and macro breakdown look like? Workout and cardio frequency and time?
 
Also, RickRock is correct in making adjustments. I usually start at a 500cal/day deficit and as little cardio as I can get away with while maintain 1LB per week loss. After several weeks, I begin increasing the cardio. After several more weeks, I drop calories another 200/day. Then in the remaining weeks I really up the cardio. Once I cut calories down to 1900/day and max out cardio, I continue until weight loss plateaus. Then I reverse diet back up to maintenance for a couple weeks then go back into a cut. May not be optimum, but has worked for me.
 
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