For anyone who has done a contest or worked with a coach to execute a legit cut:
Are there any general guidelines for how to adjust macros based on the response to a refeed?
I’ve been on about a four month cut from 203 to 185. This week, I seemed to have a big spike in my appetite. Since I’m not up against a deadline, I responded by letting myself have a few big eating days. I was averaging 2300 calories, but went up to 3,000-3,500 three days this week. Each day, I was near 500g of carbs and 150g fat.
My weight has not moved. 185. I look dry and lean. I don’t want to fall into the trap of letting my diet get out of control, but I do want to make the most of what feels like a good metabolic situation. Ultimately, I want to drop another few body fat percentage points, which will mean I need to drop a few more pounds in body weight.
So…I know it’s individual, but does anyone have examples of adjustments they’ve made based on responses to a refeed? I think I recall Stu mentioning that he looks at what happens to body weight not just the day after a refeed, but two days after. I’m just curious and fascinated by the whole “adjustment” component of getting shredded.
Thanks in advance for any insights.