Carb Refeed | Why and How
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- čas přidán 15. 10. 2017
- Carb Refeeds are days where carbohydrates are raised during a fat loss phase which has restricted them. Refeeds are used for many reasons and I share my top 3 reasons why I use them. I also share an example of how to use them compared to a normal day of eating during fat loss. Get shredded, eat carbs and use them properly for training and recovery.
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Refeed Topic starts at 2:25
Hey please help. I am stuck at a 24.6% bodyfat percentage but im losing about 1.5 pounds a week. What do i do from here. I weight train 3 to 4 times per week and my macros are high protein, moderate carbs, and low far... Please please help.....i am a 5 foot 7 male.
@@conspiracyandspirituality1884 if your goal is still fat loss, i don't see the problem here. just continue your fat loss phase. When you reach your goal body fat percentage and you want to maintain a more lean physique, try to slowly increase your caloric intake back up until you can maintain your weight while eating a reasonable amount of food that will help you build or maintain your muscle mass.
Refeed topic starts at 3:29
thanks..
Thanks
Thanks man
Last year I was 6'1" 236 pounds 28% bf. I started my diet with a refeed once a month. I am now at 170 pounds at 14% with refeeds once a week. These refeeds didn't stall my 66 pound weight loss journey at all. It helped me a lot with the compound movements and allowed me to stay sane and eat like a grown man once in a while. Cheers
Hey please help. I am stuck at a 24.6% bodyfat percentage but im losing about 1.5 pounds a week. What do i do from here. I weight train 3 to 4 times per week and my macros are high protein, moderate carbs, and low far... Please please help.....i am a 5 foot 7 male
Good job bro
@@conspiracyandspirituality1884 Put yourself on a chicken breast and rice diet. 3 meals a day 8 ounces of chicken and half cup of rice for 2 meals and just chicken for the third. You can also have egg whites in the morning if you like. Also do a solid hour of cardio a day 5 days a week. Uphill on treadmill or walking outside on elevated ground. Push yourself. Good luck
On your refeed days, do you stay at a caloric deficit and just add more carbohydrates? Or do you go maintenance and add more calories?
I’ve been starting to “coach” (help) a close friend of mine with his cut and watching these videos has been insanely helpful. Thank you!
Once i lost 70lbs i found your channel and decided to start doing refeeds every Saturday man the weight came flying off haha its crazy started at 270 I'm at 186 now it works great crazy how are bodies work thank you for this great information as always
Incredible video, Paul! I never knew carbohydrates played a key factor in diets. This'll keep me more motivated in sticking to my diet. Thanks, bro! And best of luck with the upcoming competition!👍👍🙌💪
Wow, great info...and that side shot that is the cover pic for this video is incredible!
Bloody love your videos. Always informative, never silly click bate. Keep it up!
Glad you enjoy them!
This research is SO COOL. Makes me want to move back to Florida and get a second degree 😂can’t wait to listen to the podcast!!
PERFECT TIMING
Finally! There will be research about This! My inner nerd is so excited right now lol.
Usually on my refeed day.. next day cardio in the morning skateboarding is my cardio.. I'm going to the gym about 12:30.. keep busy all day .. . maybe go for a skate or a walk low intensity afternoon.. likes to do anabolic diet.. 5 days no carbs one day recede.. found this works quite well for me.. do an 8 hour window meal intakes.. do quite well on Keto.. started about 2 weeks ago lost about 2 kilos..
I had a refeed day and lost weight . So weird how body works
Sweet
I went no carbs for 5 months I then started to incorporate carb refeeds on Sundays since my bf% decreased tremendously. The refeeds helped me to fill out nice and my body learned not to hold on to carbs like in the past.
well done!
Can you give me an example of what you'd eat on refeed days?
Chriz Tactik that ain’t a refeed, that’s breakfast
Hey please help. I am stuck at a 24.6% bodyfat percentage but im losing about 1.5 pounds a week. What do i do from here. I weight train 3 to 4 times per week and my macros are high protein, moderate carbs, and low far... Please please help.....i am a 5 foot 7 male
@@conspiracyandspirituality1884 weight training and macros aren't everything needed borther! Check your lifestyle, how much you sleep , how much water you intake , your cardio , posture, food -a lot of thing ckme into play and being strict with yourself for 3 months alone,will greatly reward you bro
This video was very helpful, greetings from Spain!!
Hey Paul don’t know if you’re on any drugs or not but your conditioning is admirable and it’s a goal I choose to achieve. I too compete and that conditioning will assure anyone first place...
When I was cutting, I started at 280lbs, started eating 2800 calories 6 days a week and on sundays I would basically have a free for all day of about 4500 to 5000 calories and I still lost 90lbs in 6 months. 3 days a week of full body lifting, ran 25 miles a week and had an active job
Good job brother!
Zach Mitchell that’s awesome! Keep up the hard work!
Champ 👍
How is this possible while he might not be in a calorie deficit?
@@stevensneddon2932 everyone has a different caloric deficit. Also I have a very active job which helps alot.
Why’s it sound like someone’s getting a sick fade in the background?
Also, great information as ever.
So freaking helpful! Thank u Paul!
Fascinating content, love the science.
You have a lot of knowledge and I’m taking all of it in!!!
What are you enjoying most?
Paul Revelia I’m training myself and I wanna compete by next fall I’ve dropped 40 pounds so far and been training hard ever since I been following you I’m happy with learning from you!!!
Paul Revelia I enjoy learning about how to properly build muscle and cut and carb refeeds all of it really wish I had a coach!
Great research based content 🤙🏼thank you!!
This video is amazing thank you 🙏
Looking forward to this research. I'd be curious too if extra fat during a refeed would help more with hormones. Obviously you wouldn't get the glycogen benefit, but perhaps there would be some other benefits (like digestion as you mentioned.) Also speaking for non-competitors just looking for a mental breaking having a day of higher calories from carbs/fats however they want can be really beneficial I think.
Great as always 👍
Great video buddy
Great video! I’m curious as well if another approach to setting up a reefed can be 1.5 - 2 times the individuals carbohydrates intake? Thank you!
Your intro is epic, love your information too. Found your channel from colin!
Thanks 🙏
Love your videos!
Great video man
Thanks
Can’t wait for this study to be done. Sounds like it will be done correctly too so I hope they have a large test group. Although I think what they may find is similar to what keto research does in that carbohydrates in general are less satiating and trigger something mentally that just gives you that uncontrollable hunger. I’m on my second keto cut and all I think about is carbs lol. Even when fat adapted and I just want a taco or burger or chips and salsa all the time. And when I try to do refeeds or come off keto. It’s so hard to not indulge in everything carb lol.
Great info 👍🏻💪🏼
Great channel
Hey Paul, I just started a new fat loss phase after 7 months reverse and only gained 3 total pounds back going from 1380 Cal's to 2000. question on training on a refeed day... Would you recommend no training on a single day refeed? Or steady state longer cardio? Or just a good intense body building workout with 10-15 min hiit? How would u set that up? I am on a moderate fast fat loss going to do a 4 week mini cut. Thanks for any advice you can give.
What about someone who is trying to cut, (trying to get down from 175 to 150. 5'3" female) eating 1500/day, lifting four days a week, and fasts three days a week? I get my deficit through the fasting days. But if I have a refeed once every week, I would go over my daily calories, and therefore not have as much of a net deficit by the end of the week. Would that not slow the fat loss?? Or would that keep the metabolism burning hotter and not adapting?
very good information keep it going
Around what bodyfat percentage should an intermediate lifter who wants to cut down to around 10% bodyfat start implementing refeeds? I don't imagine someone whos been bulking for a while needing a refeed til they are lower.
🤓 excellent video.
Glad you enjoyed it
very thought provoking, how did the experiments go?
I've gotten incredibly lean from refeeding while on keto in the past. I'm currently on carnivore after some weight gain and I'm curious to see whether or not refeeding will be at all different this time around.
how stupid can you be to go carnivore?
How often did you do your refeeds during keto and did it include carbs?
@@80sprincess52 I didn’t start until over a year into keto and I started doing one a month. Then I moved to once every 2 weeks, then once a week. I then moved to doing 2 days a week, up to 3 at most, but that was when I was training heavily. I wouldn’t recommend multiple meals a week unless you are very lean.
@@candisham1978 thanks for the quick response will keep note of that and will look further into it 😊
If you're doing a diet break week, do you personally still like to do a high carb day or two on the calorie deficit weeks?
Hey Paul, What is the ratio to make if you increase carbs? does that mean to go into surplus for a while although you are on a deficit plan?
I usually increase by 70-80%
Great info as always 👍🏾
What do you think of PSMF diet ? I started flowing this plan for 6 days and then refeed with 200-300 gm carbs in the aim of dropping my 13% bf. Your advice is highly appreciated
I find refeeds to be mostly difficult due to the fact that you are on plan all week, and when you get to the refeed, you have a little more food but not enough to feel satisfied. Paul, can you name some refeed foods you recommend that your clients have had success with? So you can feel normal? It doesn’t seem like a burger and fries would help you stick to the plan of an overall calorie weekly deficit unless calories are so low weekly. Also, 200 carbs of rice doesn’t seem too desirable either. I realize the refeed isn’t mostly about satisfaction as it is about results, but I’m just curious how one may balance the refeed as a carrot at the end of the stick so to speak thanks
Can we take creatine while cutting?
I wonder how much of reefeeds are placebo and how much is biological, cheers.
+Beatriz del pilar Aceiton aranda as someone who has experienced RHR benefits I'd say zero percent placebo
Any tips for beginners who are just starting to try refeed days?
That trophy looks good. Looks bigger and leaner than it did 6 weeks ago…
Hi! I went from 142 lbs to 125 lbs. I’m a 5’3 female. Technically my goal was 125 but if I DID want to lose more, it seems like my body doesn’t want to. I eat 1200 calories a day, run 16 miles a week, and lift one day a week. What do I do? Should I do a refeed? How often? What should it look like?
Do a refeed once or twice a week and try to reduce cardio on those days to kick start your metabolism again
Lift 3 times a week
Start lifting to build muscle. You may or may not lose scale weight, but you will get leaner, look more athletic, and boost your metabolism. I wouldn't decrease calories.
Thought carbs were bad, i am doing low carb and lost weight, weight lifting 4 a 5 times a week and seeing results, i might be doing less than 50 carbs a day , i am scared if i do a refeed i will gain weight and get fat, and what to eat for the refeed, what kind of carbs, obviously not pizza or doughnuts
Do you have an update on your friend's research at USF on refeeds?
Not published yet
What about now :/?
@@PaulRevelia What about now?
Hey Paul should calories go up to maintenance or do you still want to be in a deficit?
+Omar.rivera57 up to or slightly over
Paul Revelia should refeeds be done on rest days or workout days? Thanks
@@lisacarleton3902 doesn't really matter but I prefer on workout days because of that energy boost
Example: if I am on a 500 calorie deficit, ok the reefed day I will go to mantainence, but only increasing carbs????????
Are those studies done now in 2019?
I would like to hear about those hormone tests. Thank you.
I’ll update when it’s done thanks
So refeeds aren’t cheat meals. You have to stay within you calorie deficit while upping the carbs and lowering the protein and fat?
That's what I would think
@@missa6004 you bring your calories up to maintainance or slightly over. Increases leptin (hormone) preventing metabolic adaptation 👍
Eat at maintenance and backfill with all carbs
Is there is any chance or hope that a 21 old guy can gain some hight.i will really really appreciate it for an advice from a pro physician.
No
On the day of your refeed, when do you consume those carbs before or after resistance training?
With every meal.
How much water should be consumed during refeeds days? More or the normal amount?
Is it for prep contest?i can help you with that
im eating 150-180g carb while dieting do i still need a refeed day
My reefeds consist of 400-500 g of candy. I refeed quite often...
I have a question. I am eating in a caloric deficit about 400cals. I refeed myself 1 time a week with a cheatmeal on top of my normal eating day. When should i do a refeed week and when you refeed, do you eat on a maintanance level? My goal now is to go to 10%bf and maintain my life style with a new bf range. Dont know how i feel if im on 10%bf though.
Yes
When I'm in an extreme deficit(>1000cals) I do a refeed at maintenance every 4 days.
Why you going that low
i dont understand something, so i eat about 1800kcal a day ( i used to eat 2000kcal ) but i kinda plateaude after a while. i dropped from 83kg to 74kg, from about 18-19% bodyfat to 12-13% right now. im kinda lean but i store almost all of my fat in my lowerabs and lovehandles, so i wanted to drop a little more in bodyfat thats why i went to 1800kcal a day but im plateauing again? i want to do refeeds maybe this wil help me. i train 3x fullbody (mo-we-fri) and cardio on tuesday and thursday. weekends is my rest. so my question is, now i eat 1800kcal a day, how high in kcal do i go on my refeeds? do i stick at 1800kcal but double my carbs and lower my fats and protein? someone please help me out on this much appreciated
Eat at maintainence calories. W.e ur bmr is
you maybe overtraining... puts your body in a stress mode too much of the time = cortisol spike.... cortisol = belly fat. Change your regimen to full body work out and cardio split work out on the same day then rest 24-48 hours, hit it hard again, rest 24-48. try it.
Do more cardio
Diet breaks changed my world with regards to fat loss. I did the "one day" refeed a couple years ago but would just lose total control and negate my weekly deficit. Now my refeeds are planned and controlled. They definitely help with gym performance and psychologically. But I definitely think one has to plan the refeed (as far as what food, macros, etc) and not just "wing it". The hunger signals are definitely increased on those days and it's easy to just keep telling yourself "just one more bowl of fruit loops". :-D
Yea I hear you I've eaten as much as 10-15 k calories on refeed days then fast for 2 days and although I lost weight and gained good body composition it literally took forever
Always love hearing about refeed days and how to tackle them. I've only been experimenting for about 6 months and I still haven't gotten it down all the way. I do Keto most of the month but will through in a refeed of carbs about every 10 days however if I go more than two days of carbs I feel bloated and miserable.....maybe I'm over doing it??
Are the total calories for the day at maintenance or still at a deficit?
How the heck do you know how much to bump up the calories for a refeed day. I don’t exactly know what my maintenance calories are. I am on about 1500 daily calories, and I went from 154.2 pounds to 149.0 pounds in the last 14 days. That suggests my daily caloric deficit is about 1300 calories. One of the reasons I think that deficit is so big is because I lift 5 days a week and do 1.5-2 hours of cardio every day. Should my refeed day just be an extra 1300 calories? Or should I make it 500 calories and just rest from the cardio. Unsure 😐
What about cheat meals??
I do Cheat days/refeeds once a week in bulking phase
Does all this count if u are starting your fitness journey and are overweight/obese? Would u still do a refeed
Melanie Bongiorno No. Refeed are needed when your bf level is low, but how low im not sure
For men you should refeed when at or below 15% BF. Do it once every couple weeks and the lower you get in BF bump it up to once every week and a half, then to every week. Same for women except at 20% BF or lower.
Good info! SWEET POTATO FRIIIIIIIIIIIIES I can't wait to eat youuuuuu
What is a carb refeed?
Basically, it’s about fitness…
Fitness whole pizza in my belly…
after i do carb day the next day i am very piste off and agressieve against people sometimes i want take someone down very weerd feeling! and i want to eat more carb that is the signal give from my brain! because our brain like carb and sugar.lol
Sounds like you need anger management not diet change lol
@@tone3560, Also, from the looks of the thumbs up on his comment, it looks like there are 7 others who also need anger management.
I had a fukn slice of pizza for refeed fuck it
I'm going to compete when I'm 80
I hope to as well
Just keep the glycogen up and keep the muscles full. Boom. And keep up the better performance. Boom.
3:29
I'm pretty sure single day refeeds have been debunked fairly recently?
I’m confuse.
You talk too much
You’re welcome for all the free information you won’t use
Paul Revelia you’re right. thanks brother 😘. Was actually insightful. Didn’t see your on where the video starts until after I watched it though
As opposed to him....just staring at you?
Too much talkin, not enough showin.
Good idea, carb refeed video eating.
Lol you must still read picture books jackass
Do you want a mukbang dude ? 😂