Refeeds and Workout for Saturday

What 5 pounds of fat looks like... ( so be proud of modest weight loss)

What 5% bodyfat looks like...

Re-Feeding

Ah, you've "earned" it. You've eaten clean all week, and now it's time to have a little fun with the food, non? You've heard the old adage, need to keep that metabolism primed and pumped...

Well, refeeding/carbloading is a double edged sword. In one regard, the psychological break from dieting is one that can lead to greater compliance in the longer term. Superstrict diets are usually the ones that fail in the long run. That said, 5-6 days of strict eating and one day of eat what you want typically can work for most, provided those days don't turn into an all out orgy of food. I personally have put back almost 10K calories on a refeed day a few years ago, and let me tell you... it wasn't pretty.

That said, on the "myth" of the slowing metabolism not letting you lose weight.

In the Minnesota Semi-Starvation study, they put men on 50% of their maintenance calories for 6 months... and indeed, their metabolism dropped.. ( the greatest drop) 40% ... but it was still not enough to offset the caloric deficit. And these men continued to lose fat ( no stop in fat loss) till they hit 5% bodyfat.

So, unless you are 5%.. refeeds are nessecary... or are they?


The other side of the coin has a different picture. Take a dieting figure competitior, for example.

A typical figure contestant or someone just looking to get really lean, will at some point get to such a low calorie rate, that they simply cannot cut calories any further, nor add more activity, nor add more fat burners.... Now, although they are not "quite there" and definitely do have fat to lose.. for some reason it simply isn't happening ( or happening fast enough) Typically, I would claim "bullshit" and say that they are either "underreporting" or making mistakes with their measurements.


But when this dreaded stall does happen and is legit, then the only cure I've seen is to have a couple days of above maintenance calories.

In this case, from what I have gathered over the years, this seems to work. Now the reasoning behind it... well.. that hasn't exactly been ironed out.. but

A high calorie/carb refeed can raise Leptin ( a hormone that communicates with your brain to tell you how much fat to store, also effects your appetite, energy levels and metabolism), it will also decrease Ghrelin..

But beyond that... well.... we're not quite sure why it happens, but trust me, it does.

True Stall + Refeed = more weight loss the following week.


ANYWAY...

Saturday

45 - 8 Second Sprints , 12 seconds rest

Squat's 5x5

DeadLift 5x5

Hang Cleans 5x3


X-FIT - Big 55 legs

10-9-8-7-6-5-4-3-2-1

KB Squat/KB Deadlift Combo

So, do 10 kb squats then 10 kb dead lifts - then 9 of each - then 8 of each

You get it. Yes it hurts.