So for what I figured out, you are raising the calories by 200-300. That's pretty much what I've been doing just through experimenting. I've seen some strategies go up to 500, though I think it is unnecessary for me at this point. Willing to go higher if needed, rather start smaller and can always add if needed as time goes in in the diet.
5 x bike riding and 2 x weights per week. Thanks to this guy, I dialed in my carb intake and fwlt immediately better . I now binged back to my starting weight in no time because this got me hooked. Thanks
I just added a refeed this week, planned for Saturday. I deducted calories from the other 6 days and added them to Saturday. I was STRUGGLING with being compliant after 12 weeks of deficit with the same calories each day. Now for some reason, just the thought of Saturday of being able to eat a little more and have a little more leeway I’ve been 100% compliant to my even lower calories this week. My motivation came back!
I can attest to refeeds and diet breaks. Started lifting seriously for the first time in a decade and bulked up way higher than I should have (25%bf). My cut began over 6 months ago and I got down to about 11-12%bf but felt terrible and had very low testosterone (also lost a lot of muscle and strength). Wasn't getting enough fats, wasn't doing refeeds or breaks. Started doing refeeds a month ago and it helped immensely. Right now I'm 6 days into a diet break and yesterday for the first time in 4 months I actually had energy in the gym (also weighing less...might still be in a slight deficit). Going to transition into a lean bulk soon and try to have a more successful cut next time. Never going to dirty bulk again.
This was fantastic & enjoyed the macro numbers specially for the female at a smaller weight. Could you recommend a re-feed like that (size of woman) on a weekly or bi-weekly weight to maintain that weight range?
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? What would it look like? What if I don’t currently track my macros? I only track my calories at the moment.
Hi Paul, Is there an amount you feel is too low for fat content? I've just gone into a deficit to lose weight and my macros have been 150 p/150 c/ 35 f. My goal is to lose enough weight and build muscle over the next year and get myself in a position where an actual prep is possible for 2020. I'm female, 5'7", about 30% body fat so I've got a ways to go on the fat loss front.
I wonder why I'm able to carb up to mid-500 grams of carbs for like 2 total days before a show and not spill over, even though I've been around 120-160 grams of carbs majority of my preps to lean down? Just curious. Because most would not recommend so high but I find I need that much to fill out. I'm a taller, bikini competitor (on the more muscular side) that flattens out quickly. Do some people just adapt that fast you think? Or it's a body type thing. Thanks again for adding so much value to youtube. Love your vids.
Studies found that you need 10g of carbs per kg of body weight for your muscles to actually fill out with glycogen. Could be that I guess. But still crazy genetics to be able to do that 😂
Been dieting since November lost 22 so far and within 10 of my last stage weight and this week energy crashed feel dead and cardio is killer thinking I need a refeed for glycogen
My refeeds are usually 400-600gm of carbs depending on the week..carb cycling by the way..so every week might be diff.and protein stays the same and fat usually goes up a bit...still losing weight according to my goal.anybody else have refeeds this big???
Paul - I'm 8 weeks into a 12 week cut. Consistently been eating 2200kcal and burning 2700kcal. Lost 12lbs in total. This week, there was a sudden change in weight/energy although I haven't changed anything in my diet or exercise. Over the space of 4 days, I lost a lb every day, started sweating considerably more during exercise and have reduced strength in the gym. I don't know what is going on but I need to fix it. Do I need a refeed day or a diet break? Given the fact I'm 4 weeks from my deadline, is it too late for this? I must acheive as much fat loss as possible. Thank you :)
Do you recomended it for a high body fat %. Is it ok for obese people .hope you make a video about it .like is it ok for over300 pound people who are obese and begeing to fat loss proses.and when and how to do it for people like this havey 😊
Paul can I ask how to stop snacking after my last meal I try to eat my last meal before 8 at night but because of the calorie deficit I find I'm getting the munchies. Any help would be greatly appreciated thanks Paul from the UK
@@PaulRevelia thanks for the reply. Can I eat a few more carbs before bed because some people tell me no carbs before bed and some say it's ok . Or should I eat more protein before bed and maybe a protein shake through the night because sometimes when I get up in the night I will look in the fridge so would it be ok to have a shake ready so I don't just eat the first thing I see just to stop the munchies. Cheers Paul from the UK
me realizing that refeed days are actually quite calculated and just as precise as deficit or surplus counting and that I can't just start calling my binge eating episodes refeed days to try to erase the shame :'I
Can a refeed be just already added in? And therefore wouldn’t it be a type of carb cycle. Or would a 2 day refeed be added in week but keep the cals the same or lower than the usual deficit ? Sorry for the questions lol
i define carb cycle as carbs changing every day. This would just be once or twice per week. I guess it depends how you define cycle. I don't focus on total calories for the week, i feel the refeeds when lean add a benefit that can't be defined by those calculations. great questions.
Paul Revelia thanks for the answer, and just out of curiosity how would someone go about starting a coaching biz online if your a nobody and want to work doing what you love in fitness realm ?
I did 2 refeed days after cutting for 7 weeks..I really needed it, I planned one day, but I couldn't stop the next day. I gained 4kg and I needed 10 days to get back to normal at my weight :/ I planned it for the weekend and on friday night I slept 3 hours, because the foods were in my head and couldn't sleep. Now im continuing my cutting program and hopefully after 7 weeks I can do another cheatday, but eat less to do not waste 10 days lol
This is what I do Paul I would like yur feed back I follow a high protein zero carbs very very low fat diet Monday- Friday I eat 6 meals a day I do 2 6oz grilled chicken skinless breast and broccoli meals and 2 8oz egg whites with grilled mushrooms meals and 2 10 oz tilapia with broccoli meals then on Saturday I only eat one meal that's a cheat meal with dessert I will have a double quarter pounder large fries and sweet tes and two cinnamon rolls and 2 apples Freitas then on Sunday I will bring carbs back in it would my breakfast would b a cup oatmeal with blue berries and 1 banana and 4 whole eggs and a tossed bagel my second meal 8oz brown rice 6 oz lean ground turkey and a avacodo next meal sane thing and fourth meal 2 tossed whole grain bagels then Monday back on the diet
@@fabricenissen5119 Ok I totally understand. You took a 'diet break' which is good in a way, because once you become consistent again, you should see weight loss again. I tried a refeed day and it just did not work for me. I think what I need to do at this point is reduce my calories a little and increase cardio to 150 minutes per week. Im using MyFitnessPal app to track
Paul Revelia ok well I’m going to plan to increase my calories by eating a pizza and drinking beer this weekend. My cheat days are usually a day or two every 2 weeks. My diet cannot get any cleaner during the week. I do steady state cardio 5 -7 miles a day and workout very hard. Not to mention on TRT. 34 years old. I’m trying to lose 50 lbs. 5’9 230lbs to 180lbs. Thoughts?
That was my Instagram question!! Thank you so much for the feedback 😁
"It is not a break, it is a part of allowing the body to progress." Needed to hear this
So for what I figured out, you are raising the calories by 200-300. That's pretty much what I've been doing just through experimenting. I've seen some strategies go up to 500, though I think it is unnecessary for me at this point. Willing to go higher if needed, rather start smaller and can always add if needed as time goes in in the diet.
5 x bike riding and 2 x weights per week. Thanks to this guy, I dialed in my carb intake and fwlt immediately better . I now binged back to my starting weight in no time because this got me hooked. Thanks
I saw the benefits of a 2 day refeed a few weeks ago and helped me break through a 2 week stall. Really helpful, thanks for the video and examples
I just added a refeed this week, planned for Saturday. I deducted calories from the other 6 days and added them to Saturday. I was STRUGGLING with being compliant after 12 weeks of deficit with the same calories each day. Now for some reason, just the thought of Saturday of being able to eat a little more and have a little more leeway I’ve been 100% compliant to my even lower calories this week. My motivation came back!
Awesome
I just asked this question to myself yesterday. Good look! Thanks
I used to refeed when i was hungry.. Didn’t go that well..
Seriously now, cool and informative vid as always! ✌️
Underrated guy. Straight to the facts.
Love all your content! Thank you!
I can attest to refeeds and diet breaks. Started lifting seriously for the first time in a decade and bulked up way higher than I should have (25%bf). My cut began over 6 months ago and I got down to about 11-12%bf but felt terrible and had very low testosterone (also lost a lot of muscle and strength). Wasn't getting enough fats, wasn't doing refeeds or breaks. Started doing refeeds a month ago and it helped immensely. Right now I'm 6 days into a diet break and yesterday for the first time in 4 months I actually had energy in the gym (also weighing less...might still be in a slight deficit). Going to transition into a lean bulk soon and try to have a more successful cut next time. Never going to dirty bulk again.
Always my favorite coach!
I love your smile in the beginning of all your videos 😃😁
fantastic content as always, Paul
That smile in the beginning of every video.......Swoon!!
I listen to my body. Mon-fri I'm pretty strict but still balanced. On the weekends I listen to my body and maintain balance while I eat what I want.
Thanks Paul. I search your videos when I have a question
I like how you stated a refeed day is/ should be built into a diet plan.
This was fantastic & enjoyed the macro numbers specially for the female at a smaller weight. Could you recommend a re-feed like that (size of woman) on a weekly or bi-weekly weight to maintain that weight range?
Thank you sir😊🤗💙🙋🏻♂️
Thank you for this post!!!
My pleasure!
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? What would it look like? What if I don’t currently track my macros? I only track my calories at the moment.
Thank you Paul! In the case of very low carb diets, such as
Great info 👍🏻
Thanks for watching!
Hi Paul,
Is there an amount you feel is too low for fat content? I've just gone into a deficit to lose weight and my macros have been 150 p/150 c/ 35 f. My goal is to lose enough weight and build muscle over the next year and get myself in a position where an actual prep is possible for 2020. I'm female, 5'7", about 30% body fat so I've got a ways to go on the fat loss front.
I wonder why I'm able to carb up to mid-500 grams of carbs for like 2 total days before a show and not spill over, even though I've been around 120-160 grams of carbs majority of my preps to lean down? Just curious. Because most would not recommend so high but I find I need that much to fill out. I'm a taller, bikini competitor (on the more muscular side) that flattens out quickly. Do some people just adapt that fast you think? Or it's a body type thing. Thanks again for adding so much value to youtube. Love your vids.
Studies found that you need 10g of carbs per kg of body weight for your muscles to actually fill out with glycogen. Could be that I guess. But still crazy genetics to be able to do that 😂
Thanks for your share!
anytime.
I hope once in a while, you stop by and enjoy some of my content as well.
I've been at 192 for weeks now, 5,7" 1800 cals, down from 240...I did a refeed let's see if it gets the scale moving again.
Im doing keto, the first 4 weeks i stick to the diet very strong without refeeds, should i start to have refeeds 1 day a week?
Been dieting since November lost 22 so far and within 10 of my last stage weight and this week energy crashed feel dead and cardio is killer thinking I need a refeed for glycogen
Exactly I use use it to break plateaus
refeed in keto,like a CKD,do you agree? thank u
Thank you
You're welcome
My refeeds are usually 400-600gm of carbs depending on the week..carb cycling by the way..so every week might be diff.and protein stays the same and fat usually goes up a bit...still losing weight according to my goal.anybody else have refeeds this big???
Paul - I'm 8 weeks into a 12 week cut. Consistently been eating 2200kcal and burning 2700kcal. Lost 12lbs in total. This week, there was a sudden change in weight/energy although I haven't changed anything in my diet or exercise. Over the space of 4 days, I lost a lb every day, started sweating considerably more during exercise and have reduced strength in the gym. I don't know what is going on but I need to fix it. Do I need a refeed day or a diet break? Given the fact I'm 4 weeks from my deadline, is it too late for this? I must acheive as much fat loss as possible. Thank you :)
Curious why male gets a slight reduction in fat and female a slight increase? Just because the male is already eating more?
I heard somewhere :
1.Testosteron
2.Females need more fat to give birth so it's a genetic thing
Hi @Paul Revelia, What if I refeed every weekend on family events?
Great idea
I am 17% body fat and have been dieting for 6 weeks, my weightloss has stopped for a week.. should I incorporate a refeed?
Yes but you should also add more cardio or lower your calories by not much (100-200) because your body got used to your deficit
I stopped my current video just to watch this
Thanks Jermaine!
Anyone know the name of his intro song?
Do you recomended it for a high body fat %.
Is it ok for obese people .hope you make a video about it .like is it ok for over300 pound people who are obese and begeing to fat loss proses.and when and how to do it for people like this havey 😊
Paul can I ask how to stop snacking after my last meal I try to eat my last meal before 8 at night but because of the calorie deficit I find I'm getting the munchies. Any help would be greatly appreciated thanks Paul from the UK
non stim fat burner might help like Core Shredz. Otherwise plan your day so you have more calories at night, eat less early.
@@PaulRevelia thanks for the reply. Can I eat a few more carbs before bed because some people tell me no carbs before bed and some say it's ok . Or should I eat more protein before bed and maybe a protein shake through the night because sometimes when I get up in the night I will look in the fridge so would it be ok to have a shake ready so I don't just eat the first thing I see just to stop the munchies. Cheers Paul from the UK
Your body doesn’t care much when you eat your carbs/calories in terms of fat loss.
me realizing that refeed days are actually quite calculated and just as precise as deficit or surplus counting and that I can't just start calling my binge eating episodes refeed days to try to erase the shame :'I
Should I have a One-day Refeed, if I lost 3.3 kilograms in the last 2 weeks? I mean should I have a Refeed Day if only 2 weeks passed?
Can a refeed be just already added in? And therefore wouldn’t it be a type of carb cycle.
Or would a 2 day refeed be added in week but keep the cals the same or lower than the usual deficit ? Sorry for the questions lol
i define carb cycle as carbs changing every day. This would just be once or twice per week. I guess it depends how you define cycle. I don't focus on total calories for the week, i feel the refeeds when lean add a benefit that can't be defined by those calculations. great questions.
Paul Revelia thanks for the answer, and just out of curiosity how would someone go about starting a coaching biz online if your a nobody and want to work doing what you love in fitness realm ?
Sounds like a good video topic
May I ask how often to do refeed when u are 17-18% body fat??
Joel Adoptante lmao you don’t need to refeed you can lose bf % in a small deficit when you’re that fat.
I did 2 refeed days after cutting for 7 weeks..I really needed it, I planned one day, but I couldn't stop the next day. I gained 4kg and I needed 10 days to get back to normal at my weight :/ I planned it for the weekend and on friday night I slept 3 hours, because the foods were in my head and couldn't sleep. Now im continuing my cutting program and hopefully after 7 weeks I can do another cheatday, but eat less to do not waste 10 days lol
This is what I do Paul I would like yur feed back I follow a high protein zero carbs very very low fat diet Monday- Friday I eat 6 meals a day I do 2 6oz grilled chicken skinless breast and broccoli meals and 2 8oz egg whites with grilled mushrooms meals and 2 10 oz tilapia with broccoli meals then on Saturday I only eat one meal that's a cheat meal with dessert I will have a double quarter pounder large fries and sweet tes and two cinnamon rolls and 2 apples Freitas then on Sunday I will bring carbs back in it would my breakfast would b a cup oatmeal with blue berries and 1 banana and 4 whole eggs and a tossed bagel my second meal 8oz brown rice 6 oz lean ground turkey and a avacodo next meal sane thing and fourth meal 2 tossed whole grain bagels then Monday back on the diet
Do u still refeed if are still high in bf%?
Likely no
I assume that the calories of a refeed is at your maintenance or are you still at a deficit ?
it's in the video, roughly maintenance.
Im having a refeed today, 4 weeks of calorie deficit and I feel weak as fuck
how was that refeed ?? did it helps ?
im gonna do it this next weekend, been dieting for 6 months and no progress for 1 month soo
@@fabricenissen5119 Hi did the refeed help?
@@Gemini_Rising yeah it did somewhat help but i've been inconsistent lately. Have to get back to a consintent diet again
@@fabricenissen5119 Ok I totally understand. You took a 'diet break' which is good in a way, because once you become consistent again, you should see weight loss again. I tried a refeed day and it just did not work for me. I think what I need to do at this point is reduce my calories a little and increase cardio to 150 minutes per week. Im using MyFitnessPal app to track
How do you refeed ? What exactly does this mean? Eat what ever the fuck u want for day or two?
HELL NO, it's a planned increase in calories.
Paul Revelia ok well I’m going to plan to increase my calories by eating a pizza and drinking beer this weekend. My cheat days are usually a day or two every 2 weeks. My diet cannot get any cleaner during the week. I do steady state cardio 5 -7 miles a day and workout very hard. Not to mention on TRT. 34 years old. I’m trying to lose 50 lbs. 5’9 230lbs to 180lbs. Thoughts?
I do it ever weekdays that is why I am fat