Refeeds are very simple. You’re basically just increasing your usual clean carbohydrate amounts with MORE clean carbs for that day. For example:<\/p>\n
Usual meals 1 and 2:<\/strong><\/p>\n \u2013 8 egg whites<\/span> \u2013 8oz chicken<\/span> Refeed versions of meals 1 and 2:<\/strong><\/p>\n \u2013 8 egg whites<\/span> \u2013 8oz chicken<\/span> You basically do something similar like that for ALL your meal that day. Increase the CLEAN carbohydrates for that day, then see how you feel the days following. This method will all your body to digest properly, and avoid intaking tons of processed garbage, excess sodium, excess saturated fat, etc. It is the safest method of metabolism spiking. Just make sure to keep the fat-intake LOW on this day. Allow the body to absorb all the carbs, so that you’ll have stomach room for the next meal to intake. No need to have high amounts of fats on your refeed day; allow that day to be mainly proteins and carbs.<\/p>\n My rules with cheat meals is that it must hold good value to all the macro-nutrient categories (protein\/carbs\/fats).<\/p>\n So here are some of efficient approved cheats:<\/strong><\/p>\n \u2013 Chicken wings + fries Example of garbage cheats:<\/strong><\/p>\n \u2013 Cheese Pizza (mainly fat and carbs. The protein from the cheese isn’t high-grade, and pepperoni is basically nulled.) But there are exceptions to having straight up garbage at times, there is a time and place for everything.<\/p>\n Best advise I can give to anyone that is needing a cheat meal is first, see if you really need one. If your weight gain\/loss has stalled for a few consecutive weeks, then yes it maybe time to have a “jumpstart”. First START with having a refeed day. Increase all your CLEAN carbs for that day, and see how you feel the days following it. Then the next time you feel your body needs a spike, try an EFFICIENT cheat meal. See where your body reacts the best, and don’t just think with your taste buds. You are trying to build a physique and keep at high energy levels, so make sure the one you pick delivers that. The process of elimination is very important with this strategy, so keep a solid list of observations about how your body reacts with each method.<\/p>\n
\n \u2013 1\/2 cup oatmeal<\/span><\/p>\n
\n \u2013 1\/3 cup of rice<\/span><\/p>\n
\n \u2013 1.5 cups of oatmeal<\/span><\/p>\n
\n \u2013 1-1.5 cups of rice<\/span><\/p>\nEfficient Cheat Meals and Garbage Cheat Meals<\/h4>\n
\n\u2013 In n\u2019 Out Burger(s) + fries (any real restaurant burger), avoid fast-food places
\n\u2013 Sushi
\n\u2013 Ribs or BBQ
\n\u2013 Restaurant pasta with a protein source (chicken\/fish\/etc)
\n\u2013 Large Steak and baked potato
\n\u2013 Sandwich with REAL carved turkey breast, chicken breast, tuna, real roast beef.
\n\u2013 Certain Mexican food dishes (chicken\/shrimp\/steak, rice and beans)
\n\u2013 Pancakes, eggs, and bacon<\/p>\n
\n\u2013 Ice cream, cookies, pastries, cakes, etc. All have tons of refined sugars, fats and carbs.
\n\u2013 Highly processed carb products with high saturated fats (chips, cheez-its, cheese puffs, etc)
\n\u2013 Straight pasta and cheese.
\n\u2013 Fried Chicken
\n\u2013 Alcohol. Empty calories are the the first thing the body needs to try and break down. bad bad<\/p>\nConclusion<\/h4>\n