Guys I'm cutting and in the past I've done 1 day refeeds, but found that I never could get enough food in me, I'd usually binge on eating, so now I'm experimenting with refeeding for two days, basically...

Saturday - High Carb Refeed
Sunday - Med Carb Refeed

any thoughts on this and has anyone done this before, one vs two days of refeeding and the benefits and negatives?

It'll depend on your diet/training setup, degree of deficit and how you personally respond.

Generally, 2 day refeeds (done as carb-loads) will work better if you're doing a low-carb diet, fully depleting glycogen, etc. A larger deficit would also be warranted, as you'll be dieting for less time/week.

how long are you going in between these 2 day refeeds? And specify what high carb/medium carb is... how much?

Here is my training

Mon - Back / maybe basketball
Tues - Chest / Delt / Traps
Wed - 1-2 hours of basketball
Thurs - Legs / maybe basketball
Fri - Arms / abs / 1-2 hours of basketball
Sat - off / refeed
Sun - off / refeed

on the "maybe basketball" days it's so-so depending on how well I feel, so I'm in a pretty large defecit overall, and the fat is coming off of me faster than ever. Here is my carb intake

mon-tues - 250G a day
wed - 200G a day
thurs - fri - 250G a day

I would say I take in 600G of carbs on a sat, and about 450G on a sunday, thoughts?

I think you'd be better off with a milder surplus for those 1-2 days. Given your split/diet, I doubt you're achieving any big degree of glycogen depletion.

Alternatively, you could try refeeding a couple times per week (though again, 600g may be excessive) on big workout days (maybe monday and thursday?)

You are not refeeding... you are carb loading. 250 a day plus over 1000g on the weekend is way too much. I would like to know what you think that 600g of CHO is doing for you in terms of getting lean?

This is true, perhaps I should just kinda refeed every 1.5 weeks or so becasue I think it's more of a desire to eat the carbs rather than a need.

That, or reduce carb intake significantly during the week--say 50 grams one day, 100grams the next. Then refeed with 600grams of C ONE day o the weekend.

What I did last time when I cut I had carb intake of 150G a day, basically 100G pre-workout divided among two meals, and than 50G post workout in form of ground up oats, this worked well, but I found that my carb intake was a bit low, allow me to give you some info on myself...I am 6'2 ft tall, 255 lbs, about 15% bodyfat. Do you still think the carbs are too high? and also what's your opinion on this split in carb cycling.

Mon - Back - 250G carbs / 300G protein / 45-55G fats

Tues - Chest / Delts / Traps - 250G carbs / 300G protein / 45-55G fats

Wed - HIIT or basketball cardio / 100G carbs / 300G protein / 45-55G fats

Thurs - Legs - 250G carbs / 300G protein / 45-55G fats

Fri - Arms - 250G carbs / 300G protein / 45-55 fats

sat/sun - HIIT or basketball cardio / 100G carbs / 300G protein / 45-55G fats

Unless I refeed on a saturday, and how many carbs would you allow for the refeed? Basically the aim here is to allow myself to have very intense good workouts while also aiming to loose bodyfat at rate of 1.5-2.5 lbs a week, I'm supplementing with HEAT and also cycling sesathin due to it lowering my immune system over time. Also I'll play basketball on a thursday and tuesday to get some extra cardio in.

I personally think cals are a bit on the high side--shoot for around 2500/day, divided as you wish.

In terms of carb cycling, how about:

300
50
150
Repeat

50-100 a day with a 300g refeed every fifth day

300g every 5th day seems a bit infrequent, given his size/body fat level. Though it'll also depend on his overall caloric intake, workout volume, etc.

If your estimating your bf I bet that you are 3-4 points higher. At this bf percentage you dont need to be refeeding.

Fastest way to get in great shape= drop carbs to 50 a day + tons of sprint work

You continue to make blanket statements about this "best way to get in shape", while failing to provide a single outline, a single anecdote, a single solid piece of reasoning. You simply fall back on the one or two people who contacted you about it being scared off by the anaerobic workload.

Will dropping carbs/calories and doing tons of sprint work cause fat loss? Ya.

Is it the best way, or the best way across the board? Is it the best way to maintain muscle mass/intensity in the gym? Absolutely not.

Guys I was on 150G of carbs a day for a while and on 2,250 calories a day, yes I saw results, but they were slow I was eating too little, and expanding too much...at, 2500-2700 cals a day I am in a good state of fat loss, and the fat is coming off of me faster than it was when I was eating 2,250 calories and 150G of carbs, this is what bugs me...I'm eating more now, but loosing more fat.

Yes it is. For 99% people its the best thing they can do. It gets them in shape fast. Why the hell should anyone diet (not bb contest dieting) 12-14 weeks when they can do the same in 4-6 weeks? Get in shape first and work from there. Who will look, feel and do better in the gym after 14 weeks? The person who was on a long diet or the person who got in shape quickly and used the last 8-10 weeks getting bigger, stonger and even leaner? There is no reason to north of 12% bf IMO.

god i don't even know where to start. You know what I'm not going to let me just say...


line of reasoning in your posts seems to follow

me big=me right

edit: btw I added muscle to my legs and added strength while dieting slowly for 20 weeks and I am much more ripped than I was when I tried to diet down all this weight in 12 weeks... also a lot stronger and fuller too.

Getting from 8-10% to 5% or something like that is a different story. I am talking about fat people, IMO 15% or above. There is no reason, even with crap genetics, to not be able to get in shape in 6-8 weeks without losing an ounce of LBM.

well i half agree with you insofar as, the higher your bodyfat is, the more aggressively you can diet and still retain your muscle mass

Guys I decided to do as advised above, 300G,150G,50G carbs, along with 300G protein daily, and about 45G fat, with this I will drop down calories quite significantly while still being able to have pretty intense workouts, I'll try this for about two weeks to see how it goes.

If we're talking about fat people, why bother with hours of miserable sprints and not just do a PSMF?

From the results I've read about, anyone over 15% (or probably just anyone over their setpoint), can pretty effectively drop calories like a rock (~800/day -- protein + EFA), do a very basic weight routine (full body 3x/week or something), and lose fat at an incredible rate while maintaining (or, if fat enough and/or a beginner, gaining) strength and mass.

Lyle has been looking into this a lot lately over at his board, and it definitely seems to be effective for the few that have tried it. Throw in some HEAT, SesaThin, and LG Rebirth, and you might have damn near the fatest diet for someone with a high BF%. Will it get them 'in shape' like sprints? No, but if they're concerned about that, they can always throw in a bit of aerobics, burn a few extra calories, and improve their cardiovascular endurance without making themselves miserable. (Sprints + Poor Cardio Endurance + High BF% = Misery, IMO)

The only caveat that I can think of might be that the diet would be impractical for very light men/some women, because their BMRs are so low to begin with, but if someone is truly very light, they can't really have an enormous amount of BF%.