For what it’s worth, I really like what Tampa Terry said:
“Cheat meals are for sanity. Refeeds are for refilling glycogen stores…”
Any thoughts among the theoretical physiologists on how to QUANTIFY the TIMING of a refeed?
Here’s a practical self-assessment tool that I’ve been using as I continue to punish myself with “cardio” and kcal restriction…
I am shooting for a loss of 1 pound/week. I’ve noticed that if I lose more than 2 pounds/wk for two weeks consecutively, it’s time for some extra carbs in addition to my typical “Funday Sunday” (which is not over-indulging either). Assuming that rapid weight loss is typically glycogen and water, this makes sense.
And I am not afraid to take a week off “mid-diet” and double my carbs (i.e. 200 up to 400). No one is maximally replenishing carbs in 24 hours. I just came off such a week and I feel totally re-energized to get back to getting ripped!
PS Kudos to Timbo for the comments on literature from the likes of Tipton, Wolfe, and Ivy. Hey, aren’t they all Texans? Could this be mere chance?!
PPS Here’s a NEW ref, in case it hasn’t been shown re: P+C as being best…
Med Sci Sports Exerc 2003 Mar;35(3):449-55