Refeed guidelines

[Jankauskas]

In the past I have used refeeds a lot, but these last couple years I have not, because I felt I didn’t need them.

This cut I have been overly conservative with calorie reduction, and due to that I have been cutting for like 12 weeks.

While I’m close to my goal, I look extremely flat, and this week started to get some cravings, and losing a bit of performance in the gym, leading me to believe perhaps I should have a refeed day.

Anyway, anyone up to par with the most recent guidelines for reefeds ?

 

[Necessary Evil]

To begin with, refeeds isn't a cheat meal/day. Refeeds are the strategic manipulation of carbohydrates to elevate leptin levels.

You shouldn't do a refeed unless you are < 15% BF. To correctly do a refeed you should fill the caloric deficit you are currently running right up to maintenance calories, never go above maintenance.

My current refeed is @160g of carbs. For ease, I opt for using dextrose just so I don't have to recalibrate all of my macros. Far from optimal, but it works for me.