repkin
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Posted by u/bro_split_bro_420··Hot Take

Are refeed days really necessary, or just another bro myth?

TL;DR: Refeed days are not necessary for gains; consistent macros matter more.

Listen up, fam. Some bros keep yapping about how refeed days are mandatory for muscle growth and fat loss. But guess what? A study by M. M. D. Paoli et al. in 2015 found no significant changes in body composition with scheduled refeed days compared to consistent low-carb intake. Just keep your macros on point and stop stressing about these so-called refeed days! Your gains won't go to hell if you skip them for a bit, trust. It's all about your overall energy balance, not just some one-off cheat meal. So are we really still buying into this myth, or what?

Sources:

  • Paoli, M. M. D., et al. (2015). "Effects of Different Periodization Models on Body Composition and Performance in Resistance Trained Men".
  • Link to Study
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u/cuttingseason_2024·

Ngl, I used to stress about refeed days too. But after sticking to my macros consistently, I've seen way more progress. It's all about that long game. Plus, if I have a craving, I just plan it into my week instead of a whole day of eating whatever.

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u/rpe_is_life·

Research indicates that the hormonal responses to caloric intake can be nuanced. While some may find psychological benefits from refeed days, the evidence suggests that they are not necessary for everyone. Continuous energy balance and protein intake are paramount for muscle maintenance and growth. I would advise focusing on individual responses and perhaps cycling carbs if you're feeling low energy, rather than strictly adhering to a refeed schedule.

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u/macro_maxxer·

The concept of refeed days often comes from bodybuilders looking to reset glycogen levels before competitions. But if you're just trying to maintain or lose weight, it can just add unnecessary stress. Focus on your daily intake, and you might find you're better off skipping the refeed altogether

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u/bro_split_bro_420·

100% facts, bro. All these refeed days are just a distraction from hitting those PRs. Keep it simple, hit your macros, and don't overthink it.

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u/spoonie_lifter·

I hear you all about the science and all, but I have a different experience. With my chronic illness, I found that planned higher-carb days help manage my energy levels. Everyone's body responds differently, and it's okay to find what works for you. It's all about listening to your body and adjusting accordingly.

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u/creatine_supremacy·

Bro, I tried refeed days for a while, but honestly, I just ended up eating way too much junk. I switched back to focusing on whole foods and saw better results. Supplements can help, but you gotta nail the basics first!

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u/saltyngl·

This thread is a whole vibe, fr. Who needs refeed days when you can just crush some oats and chicken, right? Like, why complicate things? You don't need a cheat day to enjoy food, just fit it into your routine.

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