do you need refeed days with 500 cals deficit?

[audimax]

Im dieting for 3-4 weeks now, didnt feel the drive the last days, feel soft and like I am not burning as much fat. Idk, maybe my metabolism needs some calories and carbs? Or is this just coping and metabolism doesnt slow down at this rate and Im just trying to convince/bullshit myself to cheat?

 

[54UD4D3]

buddy boyo in last 5 days i burned 7000 calories without feeling hungry

 

[audimax]

buddy boyo in last 5 days i burned 7000 calories without feeling hungry

have fun losing muscle tho

 

[54UD4D3]

have fun losing muscle tho

Claims that anything below 500 calorie cut per day will destroy your gains despite lifting and eating adequate amounts of protein is pure broscience. That could only apply when you are around 10% body fat and trying to cut to lower percentage.

 

[FrothySolutions]

31 calories per pound of body fat.

 

[Deleted member 4209]

Claims that anything below 500 calorie cut per day will destroy your gains despite lifting eating adequate amounts of protein is pure broscience. That could only apply when you are around 10% body fat and trying to cut to lower percentage.

exactly. your diet has to be absolute trash to lose significant muscle unless u are going to contest leanness.
OP dont do refeeds u will just take longer to reach goal.

 

[audimax]

What diet would you consider trash? In just eating 500 below maintenance and eat enough protein, fat and carbs change everyday. So i could theoretically go for 600?

 

[Deleted member 4209]

What diet would you consider trash? In just eating 500 below maintenance and eat enough protein, fat and carbs change everyday. So i could theoretically go for 600?

trash = low protein and excessively low fat

as long as u get 1g/1lb bw protein and an essential level of fat for basic functions (probably 30-40g a day) u are fine.

 

[janoycresva]

Yes go ahead. I personally have a refeed day every week when cutting but just make sure it’s a controlled refeed day. Still track calories on that day, remember that it’s not a cheat day. Usually on refeeds, I would keep the fats the same (If not a bit lower than usual), increase the carbs by a lot and lower the protein. Overall increase in cals would be max 300-400 on a refeed.

the whole metabolic damage thing is prob bs but the refeeds honestly just helped me stay on track with the diet and not fall off. + I used those days to train a little harder.

 

[audimax]

trash = low protein and excessively low fat

as long as u get 1g/1lb bw protein and an essential level of fat for basic functions (probably 30-40g a day) u are fine.

why do I feel so low T and no energy in workouts tho lol

 

[Deleted member 4209]

why do I feel so low T and no energy in workouts tho lol

beats me

i feel low energy no matter what diet ngl because i am masively depressed.

 

[janoycresva]

why do I feel so low T and no energy in workouts tho lol

Consider eating more carbs and less fat. There’s also something to be said for very high protein days.

 

[KingOfRome]

With that tiny of a deficit, you better be single digit body fat if you're even considering refeeds. If you don't have a six-pack already, you should only need refeeds if you're crash dieting, like on a PSMF for example.