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bannednutritionRegenRx

Refeed Day

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?

Currents Stats are:
TDE: 2800 calories
My diet is very clean consists of healthy fats such as: avocado, nuts, peanut butter, whole eggs, my carbs are: banana (post-workout), oatmeal, sweet potato and veggies
Macros: 210p, 90c, 60-75f is around that...
I workout (lift weights) 4 to 5 times a week and I do cardio 5 to 6 times a week sometimes twice a day, around an hour per day
 
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

I was flexing but yes I can see a difference in my triceps a bit more defined but in my traps I can't see it bro !!
 
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.

I think your method is quite good and very smart approach because you are always doing something different and adding up
 
Currents Stats are:
TDE: 2800 calories
My diet is very clean consists of healthy fats such as: avocado, nuts, peanut butter, whole eggs, my carbs are: banana (post-workout), oatmeal, sweet potato and veggies
Macros: 210p, 90c, 60-75f is around that...
I workout (lift weights) 4 to 5 times a week and I do cardio 5 to 6 times a week sometimes twice a day, around an hour per day

Your progress pictures look great and according to your log you have lost 11 pounds in 7 weeks. Let's just say 4lbs of that was water...that's 7 LBS of fat lost in 7 weeks, I would be happy with those results if I was you! Your food selection looks good and you have your macros dialed in, which is better than 90% of the people at the gym trying to loose weight. Just continue doing what you've been doing if it's working. Like I said I use refeed days once a week to "carb" up, refill glycogen, boost leptin and restore energy. Weekly refeeds help me resist cravings to binge as well. I don't use refeed days as an excuse to eat anything I want all day long...it is controlled. Looking at your current macros your right around 1850-1900 cal/day. So for a refeed day, I would adjust to 210p, 250c 50f so about 2300. There are different methods to doing refeeds, but that's how I do mine. I always feel better and ready to go hard for another week.
 
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


i swear you read my thoughts on that... as soon as i saw your stopped i just stopped and laughed because its EXACTLY what i was thinking! i couldn't agree more bro.. i view it the same way..
 
Refeed days worked wonders for me.
In 20 weeks I went from 215 lbs to 180 lbs.
Every time when I plateud it gave me extra boost of energy and metabolism increased rapidly.
Usually would drop 2-3 lbs few days after.
Good luck bro!!!



Sent from my iPhone using Tapatalk
 
Refeed days worked wonders for me.
In 20 weeks I went from 215 lbs to 180 lbs.
Every time when I plateud it gave me extra boost of energy and metabolism increased rapidly.
Usually would drop 2-3 lbs few days after.
Good luck bro!!!



Sent from my iPhone using Tapatalk

What did you do on your refeed days ? You up the carbs and you still eat in a deficit or you went for maintenance or surplus?


Enviado do meu iPhone usando o Tapatalk
 
i swear you read my thoughts on that... as soon as i saw your stopped i just stopped and laughed because its EXACTLY what i was thinking! i couldn't agree more bro.. i view it the same way..

I was just asking if that would help . I've never tried so I wanted to know new techniques to enhance my journey .. Furthermore my cardio is pretty high but now I can't do it because of a lower back pain


Enviado do meu iPhone usando o Tapatalk
 
I was just asking if that would help . I've never tried so I wanted to know new techniques to enhance my journey .. Furthermore my cardio is pretty high but now I can't do it because of a lower back pain


Enviado do meu iPhone usando o Tapatalk

you can't do cardio because of lower back pain? every single cardio equipment effects this? that's a first
 
you can't do cardio because of lower back pain? every single cardio equipment effects this? that's a first

Believe me. I could barely walk for two three days I'd to give two days completely off . I'd a surgery in my back three years ago because I've scoliosis and since I am a tennis player it didn't help because my practices are pretty intense and demanding. I did and I do what I van but I know when I am risking my well being or not and for now I will see if I get better to continue my cardio


Enviado do meu iPhone usando o Tapatalk
 
Believe me. I could barely walk for two three days I'd to give two days completely off . I'd a surgery in my back three years ago because I've scoliosis and since I am a tennis player it didn't help because my practices are pretty intense and demanding. I did and I do what I van but I know when I am risking my well being or not and for now I will see if I get better to continue my cardio


Enviado do meu iPhone usando o Tapatalk

ah understandable, try increasing your rep range in the gym by lowering the weights and increasing the reps.

aerobic exercise (swimming) is also great cardio that is lower back friendly
 
i swear you read my thoughts on that... as soon as i saw your stopped i just stopped and laughed because its EXACTLY what i was thinking! i couldn't agree more bro.. i view it the same way..

Yup, the body will eventually adapt to everything; training, cardio, and yes...diet.
 
What did you do on your refeed days ? You up the carbs and you still eat in a deficit or you went for maintenance or surplus?


Enviado do meu iPhone usando o Tapatalk
I lost weight on Keto and IF diets so basically I ate very little carbs on a daily basis.
As far as Refeeds go, kept it simple.
Every 7-10 days went out with family to the restaurant and eat whatever was craving on.



Sent from my iPhone using Tapatalk
 
I lost weight on Keto and IF diets so basically I ate very little carbs on a daily basis.
As far as Refeeds go, kept it simple.
Every 7-10 days went out with family to the restaurant and eat whatever was craving on.



Sent from my iPhone using Tapatalk

I've done IF diet for a while and it was good but this refeed that I did today was good, it seems my metabolism was sky high
 
Just for let you know guys I did my refeed day today and I felt a big difference in my metabolism and appetite during the day.

Macros were: 220p 210c 60f

I think this is very helpful tool since it's the first time I've tried... In the past my appetite and metabolism was so high, eating every two hours 5 to 7 times a week but then when I decided to cut that appetite went away but today I felt that back, definitely useful
 
Just for let you know guys I did my refeed day today and I felt a big difference in my metabolism and appetite during the day.

Macros were: 220p 210c 60f

I think this is very helpful tool since it's the first time I've tried... In the past my appetite and metabolism was so high, eating every two hours 5 to 7 times a week but then when I decided to cut that appetite went away but today I felt that back, definitely useful

Glad to hear your refeed day went well. It's exactly what you said, a "tool". I have cut in the past without refeed days, but since employing refeed days my cuts have been much more sustainable and successful.
 
Just for let you know guys I did my refeed day today and I felt a big difference in my metabolism and appetite during the day.

Macros were: 220p 210c 60f

I think this is very helpful tool since it's the first time I've tried... In the past my appetite and metabolism was so high, eating every two hours 5 to 7 times a week but then when I decided to cut that appetite went away but today I felt that back, definitely useful

if its done right, many use a refeed day and it works HUGE to their advantage... you just cant get careless with it but done properly, the benefits are absolutely there...
 
Guys I've a question to make.. As everyone can check by my progress photos I am in a cutting phase... My abs are quite acceptable and I've seen them for the first time in my entire life, so I am quite happy but not done, I want much more, however my belly seems big and have some fat right there when not fasting.. I've taken cortisone for more than 10 years since I've asthma, and I was a truly skinny fat, was that the reason ? Sorry if my question was not well formulated
 
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