Few random questions surrounding cuts/refeed

[donz]

Hi,

Sorry if any of this turns into a jumbled mess! I'm 11 days out from the first day of depleting ( 3 days ) followed by loading ( 3 days ) it's pretty much my first attempt at a full 12 week cut ( with help from a friend ) and was just curious about a few things.

Firstly - refeeding/cheatmeals - the cheat meals have been pretty standard up til now 7-10 days usually done on my lagging body part days. Now that I'm getting closer to deplete and lower in bf% and a bit drained all round I was curious about how the experienced guys here use these - or if they stop all together. My training lately, when I have lifted has been slightly higher reps, smaller gaps due to a shoulder injury/cortisone so the weights been lighter and I was thinking maybe this is depleting more glycogen that a normal, slightly less rep, heavier workout would do thus making me feel a bit more tired on top of lowering calories/carbs ( only slightly ) My friend today mentioned reading up about refeeding having a preferred by method of using simple sugs/carbs rather than complex, can anyone chime in with experience or wisdom? Ok thats question 1, long winded - sorry! Cliffs - cheat meals end of cut yes/no - simple/complex - is there a set amount you should aim for in terms of calorie upping?

Secondly and a lot shorter ( this is from a friend ) - during off season/bulk a lot of pro's and bigger guys mention on their weaker body part days they up their calories, carbs etc. He wanted to know again is there a way of working out the maximum amount you could be increasing say a post shake by, post workout meal or just calories over-all that day without it being wasted or just out right bigne eating? Again any info/exp would be greatly appreciated.

PS - first post in this section - Hi! <3!

[student]

Hi welcome to the diet section. First of all, you need paragraphs in long posts - most people here can barely read as it is.

secondly, here are some good videos if you are interested in learning about refeeds

http://www.youtube.com/watch?v=wt3dF_nYMUA

http://www.youtube.com/watch?v=zkxLLB1iVjY

[donz]

Haha will check them out and sorry my writing will get better I promise!

Thanks!