Teenager Refeeds ?

[maddiefire9]

Hello all! name is Madison and I'm greatly in love with the world of fitness, especially nutrition. I workout as much as I can which is about 3 - 5 times a week. I put myself at 120 - 125 pounds currently with 18%-19% BF from tests that I've taken (18% is what I'm supposed to be, but I range 19% just in case). I lift weights in a crossfit class and do cardio a couple times per week. I've had a consistent diet that's low on carbs (around 1g per lb of bf, usually much less) and diet is mostly protien and healthy fats.

Now comes to question: Lately I've become lethargic an it's hard to finish workouts so mom (who is a personal trainer) suggested a refeed, so not knowing about them, I did some research and am now more confused as EVER! I want to lose fat while at the same time retaining and gaining lean muscle, but I'm not sure how to do it. There is a lot of information about refeeds that I'm having trouble following for which might be best for me to try. Any suggestions ? Could someone give me some advice on what to do/try? goal is to shimmy down to 16%-17% bf by the end of August and currently I've hit a plateau. I'd be greatly appreciated of someone helped out !

[Boss Man]

Eat more Carbs. Low Carb isn't necessarily the way as it will affect things like Brain function, when the Brain does't get enough Carbs, it will also give you more energy and help with Bloodsugar.

You could still have a ratio of Proteins / Carbs / Fats of around 33% for all 3, or alternatively 30 / 30 for protein and Carbs and 40% for Fats or 40% Protein and 30 / 30 for Carbs and Fats.

This might be better. Refeeds might have been explained to you as a metabolic shock system, where you eat more than normal for one day to stop the metabolism staying in some sort of groove.

This would then allow your normal diet to continue working.

I'd opt for more Carbs and a slight shift in Macros, to be honest, as outlined above. I think you'll be alright using a macro shift; especially as 1lb of added Muscle burns around 45-50 additionla calories, so that's a good thing for trying to get a little more off.

What I suggested woudl become a normal everyday thing, not a one off thing now and again.

P.S. I think it's awesome that you're trying to take good care of yourself at your age, instead of being someone that doesn't really think about their body too much, or starts neglecting it.

So you should be really, really proud, of the positive way in which you're looking at your health. I hope it works out for you and any help and support we can give, don't hesitate to ask .

[maddiefire9]

Thank you very much for the help! I've read so much about refeeds and how much your supposed to eat and I have to say, it both frightens me and shocks me at how much people suggest eating. The only problem is that I don't really understand how much carbs your supposed to eat to raise leptin and so forth. So, I will give what you suggested a go and see how it turns out! Thanks

[Boss Man]

Leptin levels depend on a persons weight. Leptin production can be reduced when someone is more weighty, but Leptin was only discovered in 1984, so it depends on the amount or body of research done into it since then, that may determine what people are or aren't able to say, in relation to Leptin and dietary related production responses.

Good luck with what you are doing and please keep us updated when you can okay , because the more you tell us the more we can help, or at least support and encourage you better .

I am proud of you for deciding to care for your body. You are making a life-long but wonderful decision and you deserve help and support, to help and support your own physical goals, wants and needs .

We are with you as much as you want to us to be .

[Trish0102]

You better enroll yourself in a gym to have a personal fitness trainer that will guide you effectively on the refeed.