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Manveet
03-06-2003, 06:13 PM
Alright, I've been cutting for almost a week now. Another couple days and I'm there. Anyways, my carb intake has been 200g and under. I might go over a tiny bit on training days, but not much. My question is, do I need to refeed this weekend? Or can I hold off until week 2 of my cut? If I do need to refeed, how many grams of carbs do I need. Currently I'm at about 201lbs, and taking in 3200cals.

smalls
03-06-2003, 06:23 PM
It kind of depends on your bodyfat. But I would say after one week of dieting, probably not needed. I did my first after 2 weeks, but even then it probably wasnt "necessary" because I was at like 17+%. Regardess I like them for the psychological benefits as well, so I dont think it would hurt.

bradley
03-07-2003, 02:35 AM
What bf are you currently at Manveet?

Mystic Eric
03-07-2003, 03:00 AM
*answers for manveet*

he's no more than 13-14%. Still pretty lean.

bradley
03-07-2003, 03:35 AM
A refeed once a week would probably be a good idea since you are below 15%. As you get lower you may need to incorporate them more often. This thread might help

http://www.wannabebigforums.com/showthread.php?s=&threadid=21873&highlight=refeeds

Manveet
03-07-2003, 10:57 AM
Cool, thanks Bradley. Ya looks like I will be doing a refeed this weekend.

Here's a sample of a typical breakdown for me:

3001cals, 290.6g protein, 162g carb, 110.8g fat. (add in 2 scoops of dextrose to those numbers)

So should I keep protein and fat stagnate? And bump my carbs to around 4-500g? refeed like this for about 12hours?

Vido
03-07-2003, 12:12 PM
Refeeding doesn't mean OVERfeeding. If you keep your protein and fat that high you're going to consume way too many calories. Drop protein down closer to your bodyweight in grams, and take in a very minimal amount of fat (probably what is found in the protein and carb foods is good enough for fat for the day). I told you I'm no refeed expert, but I believe this is how you do it. Hope this helps.

fuzz
03-07-2003, 12:25 PM
Manveet did you read the thread Brad posted? Its all explained in there...you do high carbs, moderate protein, very low fat. Chicken daddy explains it in the above thread.



Originally posted by Manveet
Cool, thanks Bradley. Ya looks like I will be doing a refeed this weekend.

Here's a sample of a typical breakdown for me:

3001cals, 290.6g protein, 162g carb, 110.8g fat. (add in 2 scoops of dextrose to those numbers)

So should I keep protein and fat stagnate? And bump my carbs to around 4-500g? refeed like this for about 12hours?

Manveet
03-07-2003, 01:55 PM
I skimmed over the link.

So I should be comsuming about 200g protein, say about 400g carb? and then whatever fat I get out of my protein and carb meals?

Vido
03-07-2003, 02:24 PM
Well, you don't want to eat less cals than you normally would either. Make sure everything adds up to 3200. So bump up the carbs to 500g, increase protein maybe slightly, and you should be good.

AJ_11
03-07-2003, 02:47 PM
Don't overdo it on the protein because it may cause some bloating. Carbs come first and since you are consuming a large amount of them then protein would be spared. What you may want to try is instead of refeed day have a refeed meal or two. That way you can eat your protein in the earlier part of the day and load up on carbs in the latter part of the day. I would also try to stick to low GI foods as it will minimize your chances for overdo it. Also it will break down slower and you will have more energy in the week.

bradley
03-08-2003, 01:52 PM
I would also try to stick to low GI foods as it will minimize your chances for overdo it.

This was taken from the following article:

http://www.theministryoffitness.com/mof/library/articles/article18.htm


Carbs should come from simple sources, e.g. Sucrose, Glucose, Fructose, Maltodextrin, etc.
Refilling liver glycogen is important during the refeed, so try to take some Fructose at each meal, e.g. Bananas, Grapes, Pineapple, Dried Apricots.

Take simple carbs at each meal, and switch to starchy carbs for the last few meals of the day if desired (If a 1-day refeed), or simple carbs one day, and starchy carbs the next (If 2-day).

As far as calorie level goes you should eat somewhere around maintenance calsx 1.1

Get 1g of protein per lb of bw, approx 15% cals from fat and the rest of your cals from carbs

Ironman8
03-08-2003, 02:15 PM
110.8 grams of fat?! You're gonna spend some time in the bathroom after that refeed.

Manveet
03-08-2003, 02:53 PM
Thanks for the info guys.

So high GI carbs should take precedent over low GI carbs, correct?

So my cal intake should be roughly, 3200X1.1=3520

So it will be something like 200protein, 500carb, the rest fat that I get from protein and carbs.

bradley
03-08-2003, 04:17 PM
Should look something like this
200g protein--800 cals--25%
54g fat--488 cals--15% (somewhere around this amount)
491g carbs--1962 cals--60% carbs

Yeah your numbers look right to me. Go for the high GI carbs. Kids cereal seems to be a popular food while performing refeeds. Might eat some low GI carbs for the last meal of the day.