Refeeds are useful and this discussion is about the top 3 reasons I like to use them. Cheat days are another part of the discussion which I compare to a refeed day strategy. Carbs are good!
This video is one of the best you’ve ever done. So much detail / info that I have to listen to it many many times. Thank Paul, for all that you do. - Edie, The Salsa FFEAK!! - future client
Lol at probably putting dirt in a blender! I loved this video Paul, thank you for the great information. I have a cheat meal once week, I find this helps me feel sane, I do feel bloated and retain water from the meal for a day or so, but it quickly goes away and I feel stringer after having these meals. Your son is adorable
I love refeeds! At first it was challenging to eat more when I'm suppose to be dieting but most times I find I weigh less after a refeed! Great video and I'm so happy you differentiated between refeed and cheat meal, structured is a great way to describe it!
Love this video! I guess I should be taking the refeed you have given me in my plan :)!!! It's def psychological- because my macros already feel generous I feel guilty taking a refeed -catherine
Your videos are so full of great info!... this one included... I don't compete but I try to stay lean and this is great content when I hit plateaus! Thank you!!
Hi Paul! Thank you so much for all of the free information you put up. It is so helpful and I believe you're such an incredible, reliable source! Is there an email I can ask about inquiries for coaching or a mentor Skype session etc. thanks! (:
Thanks for all the informational videos! I am going through my first contest prep by myself and your videos have really helped me understand all of the research I have already done.
Paul Revelia not sure if you have done a video on this already, I am still catching up on all of your Q&A's but I am currently 5'1 , 116.4lbs , at 22% body fat according to my body analyzer and have been carb cycling for about a week but have decreased 500 calories already and have been counting macros 2 months prior. i am planning on doing my first competition may 13 i wanted to make sure I gave myself enough time. I have only been doing cardio 3x a week and have noticed not much difference in my weight or body fat percentage. Do you think it's time to do more cardio now? I do not want to jump in and do too much now and regret it later. Sorry for the long post just wanted to give you enough information.
Hey Paul :) thanks for that great Video! I have been cutting for quite a while and am now going into reverse diet. Should refeeds be included in reverse dieting as well or only when doing a cut? I really want to improve my metabolism but of course, I want to not gain too much fat (and I think the important thing with reverse dieting is to increase your carbs and fats not too fast) . But right now, even though I am reverse dieting, my calories are still pretty low so do refeeds make sense? Thanks a lot! I've just found your channel and I love your Content!
Great video. I would say right now I do less cheat meals and mainly do refeed meals once a week every Saturday which are usually in higher volumes of 3 meals of clean food as opposed to my 5 meals a day plan 6 days a week. Really I’m not sure if I’m doing it right but I definetly know my body tells me it feels more extatiated when it comes to still maintaining my high protein intake with a higher carb consumption then fat consumption. Fats for me are okay I just have to eat less of them because they don’t digest very well for me. But with it right now I noticed I maintain 195 pounds of muscle weight and I still progress up to lifting more such as 385 pounds on deadlifting. So my progress doesn’t seem at much of a decline being in a caloric deficit. But I would like some more advice on refeed a in case you want to give me any. Really good video and I appreciate how refeed a or cheats can be incorporated in balancing good health and excercise.
Great video Paul. I've been trying to find someone who could explain about "re-feed days" and why they work for quite some time but with no luck. When I saw this, I was like "Perfect!" Thanks.
Hi Paul, thank you for your knowledgable video. Ive got one question. Would you suggest increasing amount of calories during the refeed day or would you just decrease protein and fat and transfer those calories to carbs (staying on the same level of calories like on previous days) ? Thanks!
Kinda sounds like Carbnite or carbbackloading a bit; picking sugary lower fat sources of carbs post workout or post workout week to elevate glycogen, restore hormonal drop off, recover from your workouts; minimise complex carbs during the refeed to avoid bloating, even reducing fibre intake to a certain extent because the fibre is almost redundant here because the body breaks down the simpler sugars much easier. Something I do find with this, however, is that I do better picking white rice, flaky pastries, pure Dextrose/glucose sources of food rather than sugary overly processed junk. I find that the more sucrose based stuff I eat on a refeed, the longer it takes for the seratonin spike post-refeed to drop off. I get that "my house is on fire but, meh, whatever" feeling of calmness after too much junk haha
Love your channel! thank you for sharing your experiences with us. Would you recommend refeeds or carb cycling to someone who isn't looking to get stage lean but more of a "summer body". Is one better for a less extreme goal or do you think it just comes down to personal preference?
Is makes sense now. I have been trying to lose weight, and doing just ok. Then Thanksgiving came around. I didn't go crazy or anything, but I ate a bit more than usual. More carbs that day. The next weigh in I droped double the weight.
Paul, how long after beginning a cut do you recommend adding in you refeed day? Like every 7 days from the start? Or waiting until a longer period? Thanks.
Hey i have a question i know this is about refeed days but my question is when Im doing a fasted workout and am starting to really feel the drain. Should i eat some protein or eat a rice cake to finish out my workout, and i know by doing that it breaks my fast. Which do you feel would be better to do?
Not unless your body is ready to reduce fat from that area. I would say you can displace it if you add a bunch of muscle and perhaps change how it's stored over time. Trying to lose fat from the lower abs won't work though unless you diet all the way down until the body pulls fat from there.
Hey Paul, I've been watching your videos for maybe a year now. I found you through Layne. However I'm kind of despaired in general and maybe you can give me some insight. I've been trying for 3 years now to drop to 10% bodyfat so I can bulk. So basically for 3 years I've been trying to 'get to the starting line'. Yes I can count macros, I know how many calories to eat to lose weight, I eat 1g protein/pound, lift 5 times/week + cardio. But after 2-3 weeks max I go back to just eating junk food all day. I mean sometimes 4-5 thousand calories easily. I know how much to set my calories to lose weight and how to set my macros. Yes I've tried coaches, accountability partners, I do flexible dieting correctly (have something sweet in my day + mixing up the meats and fruits etc.), but also have easy to go meals. I'm fine for a few weeks and try to build the habit so it will carry me further but it never happens. In 2015 I lost about 10kg, but in 2016 I put on almost 25kg so I'm in a worse place. I don't know if I'm just whining but I feel the standard advice of 'I don't want it bad enough' does not apply here because I keep trying and after 3 years I'm still not even at the beginning of my fitness journey. So what the fuck do I do? Do I just accept being 30% bf and move on?
Prog47 have you considered that maybe you're eating too little during your weeks of being good? If youre deficit is too great then you probably will find it harder to stick to it in the long run. Take a look on your overall calorie intake vs calorie outgoing and keep a maximum of 20-25% deficit. the smaller the deficit the easier to stay with it and something I've learned is that consistency is the key, but if we can't be consistent then we need to investigate why :) Even a smaller deficit will in the long run give you result but you will enjoy the experience of getting there as well as it will open up so many more doors in your every day eating habits;) Good luck. you can do it!!
Prog47 yes agree with the other comment. You have to set your calories higher so you don't binge. When you go over don't say screw it just have that one cheat meal and then move on and get back on track. Lose a couple pounds a month and it's hard see progress when fat lose is slow. Get you micros in so you are getting in nutrients. Eat Whole Foods mostly if you can, clean foods.
Hi Paul, Do you think there is a genetic component to a females bodyfat percentage, or that it can go super low with proper diet and training? Thank you so much!
I got mine to 14% but it was too low for me. I maintained it for 2 years. Slightly higher would be better if you are not unhealthy. I was healthy at around 23% after that there were issues keeping things running. Exercised far too much though at that stage. I reversed it and I am cutting it down again as far as I respond ok.
This video is one of the best you’ve ever done. So much detail / info that I have to listen to it many many times. Thank Paul, for all that you do.
- Edie, The Salsa FFEAK!! - future client
Lol at probably putting dirt in a blender! I loved this video Paul, thank you for the great information. I have a cheat meal once week, I find this helps me feel sane, I do feel bloated and retain water from the meal for a day or so, but it quickly goes away and I feel stringer after having these meals. Your son is adorable
this is exactly what i needed to hear for helping my clients thank you!
Glad is was helpful Jaclyn.
Been wanting a video on this topic!! Thanks so much
I love refeeds! At first it was challenging to eat more when I'm suppose to be dieting but most times I find I weigh less after a refeed! Great video and I'm so happy you differentiated between refeed and cheat meal, structured is a great way to describe it!
Refeeds are life during prep! Love it.
Paul Revelia so agree on that
Love this video! I guess I should be taking the refeed you have given me in my plan :)!!! It's def psychological- because my macros already feel generous I feel guilty taking a refeed
-catherine
Thanks Paul, just what I needed! :)
Awesome vid! Bring a lot of clarity! Definitely will be using this! Thanks
I appreciate the feedback.
Who else would throw dirt in a blender with Paul if it grew our glutes?!?🙌🙌🙌 😂 Loved this video! Thanks for another informative one👌
LOL I am not alone!
Paul Revelia definitely not!!! You know almost every fit girl, competitor or not, would hop on board😂
Lol, I pretty much snorted my coffee when he said that line 😄
😂
lol I just got out here yû
Your videos are so full of great info!... this one included... I don't compete but I try to stay lean and this is great content when I hit plateaus! Thank you!!
You are very welcome thanks Mary.
Hi Paul! Thank you so much for all of the free information you put up. It is so helpful and I believe you're such an incredible, reliable source!
Is there an email I can ask about inquiries for coaching or a mentor Skype session etc.
thanks! (:
Thanks for the great videos, would be great if you did one for how often to increase your calories when bulking and reverse dieting
Thanks for all the informational videos! I am going through my first contest prep by myself and your videos have really helped me understand all of the research I have already done.
Awesome. If there are any quesitons you think would be somethign I can answer be sure to let me know. Any mysteries you think I can help with?
Paul Revelia not sure if you have done a video on this already, I am still catching up on all of your Q&A's but I am currently 5'1 , 116.4lbs , at 22% body fat according to my body analyzer and have been carb cycling for about a week but have decreased 500 calories already and have been counting macros 2 months prior. i am planning on doing my first competition may 13 i wanted to make sure I gave myself enough time. I have only been doing cardio 3x a week and have noticed not much difference in my weight or body fat percentage. Do you think it's time to do more cardio now? I do not want to jump in and do too much now and regret it later. Sorry for the long post just wanted to give you enough information.
Hey Paul :) thanks for that great Video! I have been cutting for quite a while and am now going into reverse diet. Should refeeds be included in reverse dieting as well or only when doing a cut? I really want to improve my metabolism but of course, I want to not gain too much fat (and I think the important thing with reverse dieting is to increase your carbs and fats not too fast) . But right now, even though I am reverse dieting, my calories are still pretty low so do refeeds make sense?
Thanks a lot! I've just found your channel and I love your Content!
Great video. I would say right now I do less cheat meals and mainly do refeed meals once a week every Saturday which are usually in higher volumes of 3 meals of clean food as opposed to my 5 meals a day plan 6 days a week. Really I’m not sure if I’m doing it right but I definetly know my body tells me it feels more extatiated when it comes to still maintaining my high protein intake with a higher carb consumption then fat consumption. Fats for me are okay I just have to eat less of them because they don’t digest very well for me. But with it right now I noticed I maintain 195 pounds of muscle weight and I still progress up to lifting more such as 385 pounds on deadlifting. So my progress doesn’t seem at much of a decline being in a caloric deficit. But I would like some more advice on refeed a in case you want to give me any. Really good video and I appreciate how refeed a or cheats can be incorporated in balancing good health and excercise.
Lol, dirt in a blender....I'd do it...ha!ha!! This was a great video, very informative!! Thanks Paul!
We all would.....
Really enjoyed the video. Refeeds can be so scary sometimes, but not once have I not seen the benefits of it.
Yes they sure can, thanks Ella.
Not only performance in the gym but performance downstairs as well (being serious).
Great info! Thanks Paul
Very welcome Mark.
I Had re feeds during my prep and it def worked for me i would always have a drop a couple of days after
Great video Paul. I've been trying to find someone who could explain about "re-feed days" and why they work for quite some time but with no luck. When I saw this, I was like "Perfect!" Thanks.
Awesome that was my exact goal!
Solid points! I love them and hate them! I hate them because the day after my hunger is outta control. That dere ghrelin raise
I get so damn ravenous it's dangerous, Hide Yo Kids, Hide You Wives......
Hey Paul! It would be super to see a video on peak week nutrition, particularly carbing up and show-day food. =)
Not a bad idea, i will do one this year.
Thank you!
Informative video! Thanks!
I am glad you enjoued it Tammie.
Hi Paul, thank you for your knowledgable video. Ive got one question.
Would you suggest increasing amount of calories during the refeed day or would you just decrease protein and fat and transfer those calories to carbs (staying on the same level of calories like on previous days) ?
Thanks!
Kinda sounds like Carbnite or carbbackloading a bit; picking sugary lower fat sources of carbs post workout or post workout week to elevate glycogen, restore hormonal drop off, recover from your workouts; minimise complex carbs during the refeed to avoid bloating, even reducing fibre intake to a certain extent because the fibre is almost redundant here because the body breaks down the simpler sugars much easier. Something I do find with this, however, is that I do better picking white rice, flaky pastries, pure Dextrose/glucose sources of food rather than sugary overly processed junk. I find that the more sucrose based stuff I eat on a refeed, the longer it takes for the seratonin spike post-refeed to drop off. I get that "my house is on fire but, meh, whatever" feeling of calmness after too much junk haha
Yes very well said. Thanks Nolan.
Why/how is sugar the enemy? Great vid again
Love your channel! thank you for sharing your experiences with us. Would you recommend refeeds or carb cycling to someone who isn't looking to get stage lean but more of a "summer body". Is one better for a less extreme goal or do you think it just comes down to personal preference?
I would start with the refeed. For me the carb cycle is a bit more drastic.
Is makes sense now. I have been trying to lose weight, and doing just ok. Then Thanksgiving came around. I didn't go crazy or anything, but I ate a bit more than usual. More carbs that day. The next weigh in I droped double the weight.
your son is such a cutie! great content as always
He really is the best thing ever (almost all the time lol)
thank you for this informational video
Glad you enjoyed it Ruan.
Paul, how long after beginning a cut do you recommend adding in you refeed day? Like every 7 days from the start? Or waiting until a longer period? Thanks.
I use them from the start.
Paul Revelia fantastic. Thank you!!
Good info as always man. Do you typically keep fiber the same on the refeed day as you do on the low days?
It may be a bit higher depending on food sources but not too much.
one big refeed vs two high carb days spread out by 2-4 low carb days?
Hey i have a question i know this is about refeed days but my question is when Im doing a fasted workout and am starting to really feel the drain. Should i eat some protein or eat a rice cake to finish out my workout, and i know by doing that it breaks my fast. Which do you feel would be better to do?
Should re-feeds be implemented from the beginning of a fat lose phase or until you're "relatively lean"? Great video as always Paul! Appreciate it!
I would say it depends on your body composition but I almost always start with them even if they are not a lot higher than a typical day.
Is trail mix with m and ms keep me from loosing weight is peanut butter not a good idea to put in my protein shake?
I'm currently trying to reverse diet, carbs and fats are still pretty low, would doing refeeds benefit me even though I'm am not cutting?
loved the info! for insulin resistant individuals how often to you recommend doing refeed?
As often as you get depleted, could be every 3rd day or every 10th depending on your specifics.
I believe in reefer...
Why do you choose to do a double refeed other than just one?
There are hormonal benefits to a 2 day approach based on a study, so it's a tool in the tool box when fat loss stalls.
how often would you recommend having a re feed day in the context of cutting weight
Once your lean weekly at least
Not video related but I have had ongoing debates with people about this... Can you spot reduce fat ?
Not unless your body is ready to reduce fat from that area. I would say you can displace it if you add a bunch of muscle and perhaps change how it's stored over time. Trying to lose fat from the lower abs won't work though unless you diet all the way down until the body pulls fat from there.
Pretty sure I've noticed the slowed digestion thing. Didn't have a clue as to maybe why though!
The bloat is real!
Refeeds help me make it through low days but on the actual high day my appetite gets hard to manage!
Yes I do find the same thing, I become ravenous.
Hey Paul, I've been watching your videos for maybe a year now. I found you through Layne. However I'm kind of despaired in general and maybe you can give me some insight.
I've been trying for 3 years now to drop to 10% bodyfat so I can bulk. So basically for 3 years I've been trying to 'get to the starting line'.
Yes I can count macros, I know how many calories to eat to lose weight, I eat 1g protein/pound, lift 5 times/week + cardio. But after 2-3 weeks max I go back to just eating junk food all day. I mean sometimes 4-5 thousand calories easily. I know how much to set my calories to lose weight and how to set my macros.
Yes I've tried coaches, accountability partners, I do flexible dieting correctly (have something sweet in my day + mixing up the meats and fruits etc.), but also have easy to go meals.
I'm fine for a few weeks and try to build the habit so it will carry me further but it never happens. In 2015 I lost about 10kg, but in 2016 I put on almost 25kg so I'm in a worse place.
I don't know if I'm just whining but I feel the standard advice of 'I don't want it bad enough' does not apply here because I keep trying and after 3 years I'm still not even at the beginning of my fitness journey.
So what the fuck do I do? Do I just accept being 30% bf and move on?
Prog47 have you considered that maybe you're eating too little during your weeks of being good? If youre deficit is too great then you probably will find it harder to stick to it in the long run. Take a look on your overall calorie intake vs calorie outgoing and keep a maximum of 20-25% deficit. the smaller the deficit the easier to stay with it and something I've learned is that consistency is the key, but if we can't be consistent then we need to investigate why :) Even a smaller deficit will in the long run give you result but you will enjoy the experience of getting there as well as it will open up so many more doors in your every day eating habits;) Good luck. you can do it!!
Prog47 yes agree with the other comment. You have to set your calories higher so you don't binge. When you go over don't say screw it just have that one cheat meal and then move on and get back on track. Lose a couple pounds a month and it's hard see progress when fat lose is slow. Get you micros in so you are getting in nutrients. Eat Whole Foods mostly if you can, clean foods.
Hi Paul,
Do you think there is a genetic component to a females bodyfat percentage, or that it can go super low with proper diet and training?
Thank you so much!
Yes for sure
I got mine to 14% but it was too low for me. I maintained it for 2 years. Slightly higher would be better if you are not unhealthy. I was healthy at around 23% after that there were issues keeping things running. Exercised far too much though at that stage. I reversed it and I am cutting it down again as far as I respond ok.
Yes Physiological For Sure
Lol :)
Thanks Bree!
is it possible to have a refeed with more fat than carbs? and how much gramms you have to increase/decrease them ?
That is not something I would do, I use refeeds to restore glycogen.
Paul Revelia thank you Paul 😁
What about chocolate for a refeed? 🤔 one can hope 😂
Sure if it fits macros
#teamdirteaters
Ridin Dirty!
only have a refeed when you stop making progress