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I'm eating 1680 calories at 150lbs and 5"5' , 140 grams protein, 70 grams fat, the rest is carbs. Down from 2150.
Standard fare, really. Nothing too crazy either. No cravings, but of course I'm not as energetic as when not cutting weight :)
The logic behind my refeed is that it's extra CARBS only to refill the muscles. Eating a greasy pizza or kebab and adding loads of fat is not what I need/want. Hence sushi and not a large dominos with cheese crust ;)
Many people also get better FAT LOSS results with refeeds. CARB refeeds obv. not fat refeeds.
I am trying this as we speak, and perhaps I did set calories too low. It's week 2 and I am monitoring my weight, and inches.
It's also nice to have a weekend day where I can have bread, musli, rice etc. It's easy to be disciplined at work, but try that when wee man and manfriend are eating pancakes...well, as long as I don't use a lot of fat I can have a few ;)
You may be correct as well and another approach may be better/cals could be too low.
But there's so many frigging opinions on fat and weight loss it's not even funny...I'm like "let's run this, monitor for mental issues, fat loss stalls etc, do it 10 weeks, review, improve" if that makes sense?
JWestland-
+JWestland. Im 153lb and 5ft 10" male and I'm currently aiming for around 1650 calories as well, whilst I drop a couple of Kg. (Plus exercise calories which can be anywhere from 0 on a rest lazy day up to 3000+ with a marathon length run. The calories are usually made up by some carb drink on the run and the remainder being protein shake and cake or chocolate when I get back)
In contrast, I try and keep my fat intake down (unless Ive burnt it running) and my 1650 calories are hopefully something like
Carbs 206g (50% of calories)
Protein 124g (30% of calories)
Fat 37g (20% of calories)However a few % variation day to day isnt a worry and Im happy enough if fat is 25% sometimes, traded off against carbs or protein. Its not leaving me feeling drained, so its sustainable in the longterm.
Once Ive dropped the weight, I'll up the intake back to 1850-1900 which is my stable level, with the same percentages. Basically upping lunch to two butties again instead of one.
user69121
A calorie deficit is needed for fat loss, but too much of a deficit for a sustained period will mess with your metabolism. Plateau then bounce being the usual problems with an unsustainable diet.
Any re-feed, be it sushi and extra rice or a kebab could hurt your goals as you've just undone some of your unsustainable progress.
Having slightly less deficit consistently, would stop you feeling like your running on empty and in need of a cheat. More consistent loss and less emotional turmoil.
Have a look at the link earlier and watch the other videos on Richies page