View Full Version : Cutting questions: refeeds, reducing calories
06-09-2006, 02:47 AM
I started cutting 1 week ago by reducing calories by roughly 12% (from ~2500 to ~2200) in hopes of minimizing muscle loss. I plan on cutting for 4-5 more weeks.
Would there be any benefit of a "refeed" at any point in my cycle? I don't know if I'm using the term "refeed" correctly. Should I ever eat at or above maintenance at any point in the cycle?
At what point should I cut calories further, and by how much? I've lost 0.6 pounds on the scale, but I started Creatine at the beginning. I usually gain an initial 1-2 pounds when starting Creatine, so I plan on waiting another week before deciding to adjust calories.
Any advice is welcome. Thanks.
06-09-2006, 02:53 AM
You're not dropping cals by a LOT - maybe plan a cheat meal/day every couple of weeks.
Your calorie reduction is sensible - you should drop just over a half a pound a week on these calories. Drop by another hundred calories if you stall out at this level.
yeh i agree with built if you are only cutting for 4-5 weeks id say have a cheat meal every 2 weeks but just the one for sanitys sake. however if you could go without go without
06-09-2006, 11:27 AM
Refeeds become more important on long cuts.
06-09-2006, 02:09 PM
Your describing a cheat day or meal. Refeeds are for super low call diets (PSMF or UD2). Where you go super low cals (50% maint) for a set number of days then you have a Refeed.
I also agree with what Built said.
06-17-2006, 04:14 PM
Okay well I'm done with week 2, in which I averaged 2100 calories/day. I've now lost 1.6 pounds since starting, which seems to be on track or slightly better (maintenance could have been slightly off to begin with).
I'm making progress, but not fast enough. I read an article by Lyle that talked about the max caloric deficit one could use w/o losing LBM. He concluded that multiplying your fat pounds by 31 would give you the max caloric deficit per day (w/o losing LBM). I estimated my starting BF as 12%, and at a weight of 163.6, that gives 19.632 pounds of fat, multiplied by 31 gives 608.592 caloric deficit per day.
Maintenance is roughly 2500.
Week 1 deficit was 300/day. (2200)
Week 2 deficit was 400/day. (2100)
I'm thinking about dropping to 1900/day (600 deficit) for the next 3 weeks because that's when I'm going to Destin for a week (which means I'll probably be around maintenance).
What do you guys (and girls) think?
Have you read his article? http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=35&pageNum=1
Any thought on it?
06-17-2006, 04:18 PM
ah read that post wrong
06-19-2006, 12:33 PM
Personally I would just drop it down another 100cals and see what your weight loss is. Then the next step would be down to 1900cals/day (600c deficit), just drop down to that the following week.
BUT if you want to just drop to 1900cals for the next three weeks you could do that too.
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