I find it a lot easier (and tastier) to have a good amount of fat allotted during high carb (refeed) days. My 1st time experiencing the macro approach to weight loss, my fats were WAY low (25g!) on my high carb days... it was very hard to get high carb on that low of fats throughout the whole day, and essentially required a lot of planning and "bland-ness". Thankfully I'm not reduced to that low of fats this time around, feel better overall, and having MUCH better results with this approach. I appreciate this video and the insight a coach would have when approaching refeed days in a typical week or goal. Thanks Paul.
You're awesome! I always look forward to your vids. Just when I think I've heard it all, you have some new info for us, so ty for that. Where can I contact you for a one on one? Do u even do one on one consults, lol, like a one time phone call or something? I've been doing keto for well over 6 months but I've only lost 6lbs! And I'm a 200lb female so yeah I have alot of fat to lose. Keto is not the miracle diet and has not helped my fat loss journey like so many other successful keto ppl. I can fill out your comment section with my journey, and I don't want to do that, lol, so please let me know if there is a way to contact u, ty! Much love from southern cali!
What’s up Paul, I’d love some feedback if you get the chance. I’ve gauged my maintenance to be roughly 3000 Kcal and will now be incorporating the below diet after studying your work for about a month Statistics: 6’6”, 220lb, 15ish% bf. Goal: Body re-composition Standard Cal intake (Kcal:2750) - (P:275) - (C:200) - (F:95) Carb refeed days. (Kcal:3250) - (P:250) - (C:300) - (F:115) Much thanks also for your channel. Hands down #1 on the Tube for Nutrition
I've been carb cycling during my prep eating 30-50g of carbs on my low days and 250-300g on my once a week refeed. My weight has remained at 159 for a couple of weeks after dropping down from 163. Do you recommend a double refeed and if so how many carbs should I aim for?
Great video Paul! Question for you regarding a previous conversation we had. Do you typically recommend avoiding a refeed in the beginning stages of a cut after a reverse for most people or would that only be for someone who despite being in a deficit is still relatively high carb for them? Hopefully that makes sense... Obviously it's not the same for everyone.
i prefer....monday to leg day....wednesday chest side delts and calves....high volume training days......post workout better for carb back loading.....
At what point do you think a person needs to implement refeeds? Example of the kind of answer I am looking for.... " After 6 weeks of a deficit, or 17% BF (female)" ( I just picked arbitrary numbers lol) Just curious of when refeeds become necessary. I know some people believe they aren't necessary until a certain BF point or after extended dieting. Thanks in advance!
So when you are implementing the refeeds, are you looking at the weekly average calorie intake to make sure the deficit is still in place? Like say someone is on 2,000 calorie 7 days a week. To implement the 2 day refeeds would you go 5 days at 1800 and then 2 days at 2500 to keep the deficit the same as if the intake was linear?
Off topic coach. What is your opinion on "post" obese storing dietary fat better and burning carbs as their main energy source? Would this change your macros for that person. Thanks.
Just a couple of research abstracts I read. Stating there might be a shift in body substrate oxidization post weight loss. I am by no means any kind of expert coach, just a man trying to learn. Good to see a fellow Florida guy making a name! Gainesville area here! academic.oup.com/jcem/article/85/4/1550/2853604 www.ncbi.nlm.nih.gov/pubmed/18287221
Good video :) Coach, what do you think if I eat in maintenance calories with a slightly deficit of calories (150-200 kcls) and at the end of the week I have a very aggressive deficit, eating around (150-300 kcls) Will I lose fat ? I mean, making a weekly deficit number, instead of a daily number? Thank you for your support!! Greetings from Costa Rica.
You can actually feel when your body needs a refeed. As the week goes by and you train you feel more tired and week. Great videos Paul!!
Yes I have certainly gotten to that place.
"Man, Arnold is in real trouble" killed me LooooL
I seriously feel that way lol
As always great advice with no bs, best on CZcams.
Oh man.....as always incredible info! Thanks Paul.
Thanks
Yes, please do a video on how you do, edit & upload your videos!! I need that!
I find it a lot easier (and tastier) to have a good amount of fat allotted during high carb (refeed) days. My 1st time experiencing the macro approach to weight loss, my fats were WAY low (25g!) on my high carb days... it was very hard to get high carb on that low of fats throughout the whole day, and essentially required a lot of planning and "bland-ness". Thankfully I'm not reduced to that low of fats this time around, feel better overall, and having MUCH better results with this approach. I appreciate this video and the insight a coach would have when approaching refeed days in a typical week or goal. Thanks Paul.
Very useful video! Thank you for all you amazing content and knowledge that you share with us🙏
I am glad you found it helpful
Awesome video Paul!
Thank you so much
You're awesome! I always look forward to your vids. Just when I think I've heard it all, you have some new info for us, so ty for that. Where can I contact you for a one on one? Do u even do one on one consults, lol, like a one time phone call or something? I've been doing keto for well over 6 months but I've only lost 6lbs! And I'm a 200lb female so yeah I have alot of fat to lose. Keto is not the miracle diet and has not helped my fat loss journey like so many other successful keto ppl. I can fill out your comment section with my journey, and I don't want to do that, lol, so please let me know if there is a way to contact u, ty! Much love from southern cali!
Love double refeeds!! 🙌😋
They really have been a game changer
A video about everything that permeates to Paul as a coach, whether lifestyle, daily life etc, would interesting, great info.
A day in the life video?
Please do!
Would LOVE a utube video about your video process. Just found your channel and love it💪💪
Yeah it’s pretty basic
What’s up Paul, I’d love some feedback if you get the chance. I’ve gauged my maintenance to be roughly 3000 Kcal and will now be incorporating the below diet after studying your work for about a month
Statistics: 6’6”, 220lb, 15ish% bf.
Goal: Body re-composition
Standard Cal intake (Kcal:2750) - (P:275) - (C:200) - (F:95)
Carb refeed days. (Kcal:3250) - (P:250) - (C:300) - (F:115)
Much thanks also for your channel. Hands down #1 on the Tube for Nutrition
Thank you
Maybe a long form video on gear, software, editing etc. That could be valuable! Thanks for all the great content!!
Deal
Paul Revelia okay awesome thank you!
A video in the process would be great
I've been carb cycling during my prep eating 30-50g of carbs on my low days and 250-300g on my once a week refeed. My weight has remained at 159 for a couple of weeks after dropping down from 163. Do you recommend a double refeed and if so how many carbs should I aim for?
Great video Paul! Question for you regarding a previous conversation we had. Do you typically recommend avoiding a refeed in the beginning stages of a cut after a reverse for most people or would that only be for someone who despite being in a deficit is still relatively high carb for them? Hopefully that makes sense... Obviously it's not the same for everyone.
Yes I usually save them for later when someone needs it unless I know them well.
Thank you kind sir
That's interesting that you increase fats. I'll have to try that!
Slightly
i prefer....monday to leg day....wednesday chest side delts and calves....high volume training days......post workout better for carb back loading.....
So refeeds are just for low body fat, if i am at 15 percent body fat ,i dont need to do it?
What about 3 consecutive refeed days? Thank you for the video
Love it
At what point do you think a person needs to implement refeeds? Example of the kind of answer I am looking for.... " After 6 weeks of a deficit, or 17% BF (female)" ( I just picked arbitrary numbers lol) Just curious of when refeeds become necessary. I know some people believe they aren't necessary until a certain BF point or after extended dieting. Thanks in advance!
Once the athlete feels depleted and never fills out, or psychologically needs a break. There are no hard numbers it’s different for everyone.
Awesome! Thank you for all you do!
Great info. How often would you implement?
Once per 7 days
Paul Revelia thank you Paul!!!
So when you are implementing the refeeds, are you looking at the weekly average calorie intake to make sure the deficit is still in place? Like say someone is on 2,000 calorie 7 days a week. To implement the 2 day refeeds would you go 5 days at 1800 and then 2 days at 2500 to keep the deficit the same as if the intake was linear?
No I am putting the athlete and a caloric deficit then arranging the macros one day a week for a bump in carbs which might be closer to maintenance
Off topic coach. What is your opinion on "post" obese storing dietary fat better and burning carbs as their main energy source? Would this change your macros for that person. Thanks.
I don’t quite follow could you expand a bit
Just a couple of research abstracts I read. Stating there might be a shift in body substrate oxidization post weight loss. I am by no means any kind of expert coach, just a man trying to learn. Good to see a fellow Florida guy making a name! Gainesville area here! academic.oup.com/jcem/article/85/4/1550/2853604 www.ncbi.nlm.nih.gov/pubmed/18287221
Cool tune. What song is that?
Intro not sure my videographer made it for me
Good video :) Coach, what do you think if I eat in maintenance calories with a slightly deficit of calories (150-200 kcls) and at the end of the week I have a very aggressive deficit, eating around (150-300 kcls) Will I lose fat ? I mean, making a weekly deficit number, instead of a daily number? Thank you for your support!! Greetings from Costa Rica.
Certainly a good strategy in my mind
Paul Revelia Thank you!!!
I tried 50g of fat for a while didnt feel good at all so i aim for 70g of fat still lost a good 3%bf in month
Thanks for sharing and nice work!
..DR..pasguales.... have you heard of this person
8:10