When trying not to put on lean mass REFEED days can be very important to make lean gains and enjoy your lifestyle. HERE IS HOW I DO IT— I don’t plan my refeed meals or days one week prior because then people plan how much shit they can fit in their refeed day and that’s pretty much food disorder. I maintain my carbs cycling 3 days high carb and 1 day very low after 7 days if I don’t gain .5-1 lbs of lean mass I’ll have a refeed night, most of the time it’s sushi and ice cream. This week I actually lost 2 lbs so I’ll increase my calories by 50% on refeed night and really enjoy some sushi. Here are some benefits of REFEED MEALS OR DAYS.
- Increased Thyroid Function – refeeds produce prompt recovery of thyroid hormone (T3) after prolonged calorie restriction
- Controlled Hunger – refeeds can boost levels of leptin, which in return will control feelings of hunger
- Maximized Glycogen Stores – improved insulin sensitivity from calorie restriction leads to a greater capacity for muscles to store glycogen during refeeds. The extra carbs are more likely to be stored as glycogen instead of fat.
- Improved Testosterone Levels – testosterone levels are drastically reduced with prolonged energy deficits of 1,000 calories/day. Refeeds cause a quick recovery of testosterone
Note- YES Refeeds have a tendency to spike body weight for the days following. This doesn’t always happen but it’s pretty common. It’s nothing to be concerned with. When you think about it, its pretty clear why. Carbohydrates store in muscle and liver and every gram of carbohydrate holds around 3g of water. HOPE THIS HELPED