Refeed Day
- Thread starter JeffFran
- Start date
your around 25-30% in the first and 19-20% in the second
How about the cortisone effect?
I thought for what I've read that when we can see our abs it's a sign that we are around 14%
theres a lot of fat showing bro and you can barely see them as well... that is quite inaccurate...
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cbbram00
Guest
Here's a pic I found online that is a pretty good reference tool...
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That's fairly good except it needs some other ranges in there. In my opinion the pics over 20% are unnecessary. At that point you are just fat. 8-9% would be helpful and so would 13-14%Here's a pic I found online that is a pretty good reference tool...
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(PM me for a price list for Biotech Labs and 10% discount)
Here's a pic I found online that is a pretty good reference tool...
Pharma Lady Rep
That's pretty good, I think I'm around 15-20 but it's a large interval
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cbbram00
Guest
Exactly... I pretty much weigh around the same all the time and if you're doing a recomp you're gaining muscle and losing fat at the same time. You've accomplished a lot so far. Try switching things up a little bit... Keep on trucking!!!
Pharma Lady Rep
That's what I've done I started at 30% body fat and 65kg now I'm not sure my body fat but you've a recent picture here and I am 70.5kg so I lost fat and gained muscle ... But for now I'm currently cutting only... I think I rather cut first and then gain lean muscle .. But it's a hard path and it's the most difficult goal to accomplish ( recomposition )
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cbbram00
Guest
I feel you on the recomp bro... I've been on one the last year. It definitely takes longer and it's easier to make mistakes. You've done a great job so far... I have lots of respect for you because I personally know what it takes.
Check out my recomp here..
https://www.isarms.com/forums/showthread.php?t=8867
Pharma Lady Rep
What did you do on your recomp? Training and diet?
It's so hard when you start in this stage, you don't have much muscle and you have fat and psychologically is pretty frustrating and you need to be very strong mentally in order to keep doing and never giving up.
But now I think I reached a plateau in my fat loss, I don't see much progress... And If it's hard just cutting, I can't imagine how would be a recomp ...
rockmfhudd
Active member
you may or may not have plateaued but you just have to keep grinding brother remember its a marathon not a sprint I stalled last year at 215 lbs for over 2 months and then bam it just dropped within a month to 200. maybe you need to switch it up do cardio twice a day in conjunction with your tennis, I know it seems and sounds like a lot but its sacrifices that makes dem gainzzz
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cbbram00
Guest
My caloric maintenance is 2500 and I've been staying in a deficit @ 2000-2300. I train six days a week and cardio everyday (45 minutes). Eliminating sugar from my diet is when I really started to see a difference. I also eat the same foods every day that way I know if it's working or I need to change something. I haven't started tracking my macros yet but I included protein, carbs, healthy fats, and fiber in every meal.
I also think that being on TRT and incorporating HGH has helped also.
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Gymjunkie38
Active member
As someone who use too think like you in the beggining this is horribly wrong I ended up a 245 lbs shredded doing this problem was I was mainting my bodyweight on under 2000 calories a day and doing 30 minutes of cardio with a HIT training program and on thyroid meds thanks too that mindset medibolic damage is absolutely real took me over a year too fix this and my metabolism is still very slow compared too where it shpuld be . my maintenance is about 3200 calories tde and Im 270 under 10 percent bodyfat and on alot of gear .it should be much higher
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everybody reacts differently I'm speaking on behalf of my body, which is why I included my $0.02. each's own
Gymjunkie38
Active member
A refeed is increase your calories just above maintence reduce protien too .8 grams lb of lean mass and reduce fats by half fill the gap with carbs .this is not an excuse too binge on junk
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Gymjunkie38
Active member
Some people go too extremes though I did when you have reduced caloreis below your BMR and doing more than an hr of cardio its time too revese diet for a minute and reset the clock before it gets broke
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Gymjunkie38
Active member
Other have a 200 calorie defict for 3 days and want a cheat meal thats just fucking lazy but theres two sides too every coin . but if I see someone is actually making progress its more likely there doing too much than not enough
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And how did you outturn that obstacle/plateau? I think that lifting weights is something that will help you a lot in your life because it makes you stronger mentally, you always give your max in your training and you need to be very consistent and focus on your diet and making sacrifices to achieving your goals and If we think about it life it's the same way...
But sometimes personal issues affect you and it might be pretty hard sometimes :/
Right now I needed to reduce my cardio because I've a low back issue, I had a tournament and I played 4 hours in one day(8 to 10 miles during the matches cause I've a tracker) with 35 degrees it was hot as fuck and after the match I felt my back life crazy and I could barely walk for 3 days ... I'd a surgery 3 years ago ... But I'll restart doing my cardio but I need to recover first and then going back on cardio while lifting weights in the gym remains the same....
The only cardio than I can do is slow steady pace and usually I do 3 miles per day
