How Much Should You Add to Your Macros for a Refeed?

Nikkiey: What's up, WarriorBabes? Hey everybody, Nikkiey here, and welcome to our WarriorBabe Wednesday live Q&A time together. I am super excited to be here with you. It's one of my favorite nights to come in live, hang out with you all, answer your questions and give you support and clarification on whatever it is that you need. So welcome, welcome, welcome to the Q&A. As you're joining in, comment and give me a wave emoji or a hey so I can see who is tuning in.

You know the drill by now: the more comments you leave underneath this video, the more it helps the other WarriorBabes inside our community see it. If it's their first Q&A and they've never joined before, you commenting hey when you join will push the video to the top of the Facebook group so they can see that we're live right now and join in.

If you're tuning in at a later date or time after this has been done live, remember to comment the hashtag replay, and keep all of your questions that pertain to this live Q&A in the comment thread so that Kate, our awesome community manager, can come back in and answer any questions that were left after the Q&A was live.

What's up, Kelsey? What's up, Tiffany? What's up, Rana? What's up, you guys? Madeline, what's up, babe? Happy Wednesday. Yes, happy health day.

I'm excited to see you guys are here. I see we're getting a question already. We'll get started in just a few seconds. If you do have a question, start commenting it in the comment area below this video now, like Jennifer did, so I can start firing off the Q&A in a couple of seconds with the lag time between Zoom and Facebook.

As you keep commenting, keep saying what's up, because our visibility rate is going up right now. What's up, Bernice? I want to give a huge welcome to all of our new babes who joined us this past week. You are part of a community of thousands of women who are getting toned and becoming stronger, more confident versions of themselves. So welcome to this amazing, supportive, empowering, inspiring community. Everybody here is on the same journey, working towards the same goals. And it's really cool to know that at five o'clock in the morning, if you're a morning workout person, there's another WarriorBabe who's working out too.

What's up, Kate? Awesome. You're starting to leave some comments. What's up, Keisha? Keep the questions coming so I can get into those in just a couple of minutes.

Again, welcome, babes who are new. If you're new, please make sure you are going through the WarriorBabe Revolution Blast Off emails. They are so important for your entire journey here as a WarriorBabe. Plus, day two runs through an entire tutorial of the app interface so you know exactly where everything is, which will probably answer 95 percent of your starter questions.

Speaking of questions, don't be the person who's new, comes into the community and floods it with questions that can easily be answered inside your application. We know you're not taking the time or taking it seriously to go in and play around with your new application. Again, day two of your Blast Off emails goes through an entire tutorial of where everything is, so take the time. Listen to everything I am sharing with you. There are a lot of golden nuggets. There are videos of me sharing starter tips and macros so you don't feel overwhelmed, so you know how to track, the best way to track, how to structure your day, pre- and post-workout meals. All that jazz is inside your application. So take the time. They're like three-minute videos.

If you think your question can be answered inside the application, click on the home screen and click Need Help. There's a frequently asked questions resource, entirely built out and revamped, that answers a lot of the questions we get throughout the course of a WarriorBabe journey. So check there.

Last but not least, if your question can't be answered there or in the app, attend these Q&As and listen to the recordings. There are so many golden nuggets that get dropped here weekly, from mindset to macros to workouts to tips you need from the perspective of being on a journey. So come to the Q&As. Schedule them in your calendar, set an alarm, whatever you have to do to remember when they are: 6 p.m. Eastern Standard Time. We notify you the day before. Mark it on your calendar and set your alarm for five minutes beforehand so you can be in front of your screen and tune in.

I can guarantee the more you plug in and tune in, the more it's going to help you along your journey, especially listening to me give clarification on whatever you need, answer any questions you have and give you some tough love. I'm really good at tough love. Why? Because I'm not your friend. I am acting as a coach to you. I'm not as hands-on as a coach in the Revolution, but still, I'm not your friend. I'm a coach, and I will tell you what needs to be done whether you like it or not, because it's what's going to facilitate the results you want.

All right, let's fire off with these questions, because I see a couple coming through.

Kelsey: is it normal to gain weight at first when starting to add more carbs into my diet? If you are just starting out as a WarriorBabe, within week one or week two, yes, it's completely normal. Your body is adjusting to the macros I have programmed for you via the calculator. Your body will fully adjust, and it's completely different for everybody. It could adjust in one week, two weeks or four weeks. If you reach out to the group and comment this, I bet you'll get flooded with comments saying, yep, it's just part of the process. You're feeding your body what it needs. Keep in mind that it's part of your journey, and it will adjust over time.

Jennifer, sorry, I skipped yours initially: hey Nikkiey, are the tempo sets in Build all supposed to be done that way? Kate is the one who actually programs our workouts on a monthly basis. She highly deserves the devil emoji, because I know she kicks your butts every month. I know Kate is tuning in right now, so Kate, if you want to fire away on Jennifer Franco's comment and provide her clarity, that would be the bomb. Knowing Kate, I would assume yes, but I'll let her answer that question.

What's up, Francine? Anne-Marie, babe, what's up? You've got five questions for me. Let's go. These piggyback off the last few Q&As.

Number one: if we want to experiment with a refeed, how much should we increase our macros for that day? As a starter, I would probably increase by 50 grams of carbs and 15 grams of fat. Depending on the individual, I typically go as far as 70 or 80 grams of carbs and 20 grams of fat. But I would recommend starting at 50 grams of carbs and 15 grams of fat.

Number two: for those struggling with adrenal fatigue, could you give a general ballpark of how to adjust macros? Babe, if you search, I have talked about this on multiple Q&As over the summer, about how to adjust macros, and I even have a rally call on it on YouTube about how to adjust macronutrients through different phases and all that jazz. Specifically for someone with adrenal fatigue, I would do it on a weekly basis and just watch. It's hard for me to be exact, because everybody is different. But if you want to take it small, I would increase by 20 grams of carbs and 5 grams of fat and keep doing that until you feel better. Like I shared with you before, a person in my Blueprint program feels so much better just by eating more. Her adrenal fatigue is not as bad as it was when she first started my program. So to keep it light, I would try just 20 grams of carbs and 5 grams of fat and keep adjusting that on a weekly basis.

Three: I read that supersetting the same muscle group is good for stimulating growth but can be detrimental long term. Can you chime in on this? This sounds like something that was found on Google across multiple research points. I don't agree with that. Say you do my Cut and Tone for a specific amount of time, because you should only be cutting for a specific amount of time. You do that type of workout, and then you'll notice the Build program is different. It's a different ballpark: straight sets, lower rep schemes, all that jazz. So there's a fine line. You follow one program, and when you switch over to focus on building muscle, you follow a different program. So you essentially have a break from doing the supersets.

Number four: if I'm still getting hunger cues and fatigue with the increase in carbs to 195 grams and a solid cheat meal each week, what should I do? Can you do two refeeds a week? If you're still getting hunger and fatigue, I would try increasing your protein by about five grams. I wouldn't throw in another refeed yet. That's what I would personally do, and this is without knowing your stats, your body type, all that jazz. I'm literally giving a broad view. Anne-Marie, it sounds like you would really benefit from something like my Blueprint program or my VIP program, where it's a little more hands-on. These are solid questions, so I'm happy to answer away.

Five: I know you go into detail on this in the Blueprint program, but can you talk about adjusting macros based on your monthly cycle? You don't adjust just because you're getting your monthly cycle. That's it. You don't. It's like sending your body Morse code. Why? You'd be adjusting your macros for one week and then adjusting them again the next week. It's not consistent at that point. You don't need to adjust based on your monthly cycle.

Hopefully, Anne-Marie, that answers all of your questions. Kate answered Jennifer's question, and yes, it is correct to slow down the negatives. Thank you, Jennifer, for asking, and thank you, Kate, for answering.

Jody has a question about workouts: I've been quarantined at home because I was exposed to someone with COVID. Are there any complete at-home workouts while I have to stay home for 10 days? Yes. If you go to warriorbabe.com, we have a six-week at-home workout program, and it's designed around whatever equipment you have. You can choose bands, dumbbells or body weight. So there's no excuse. If you have nothing, get my bodyweight program. It'll kick your butt. If you have dumbbells, awesome, get that one. If you have bands, awesome, get that one. They're all specifically programmed for whatever equipment you have at home. The at-home workouts in the app are based on dumbbells, bands, body weight, all that jazz. But you can go to warriorbabe.com, check which equipment you have and download that specific program.

Nice. Jody, if you have bands and dumbbells, we have a bundle where you can get all three workout programs together and mix and mingle. It sounds like we're all going back into lockdown mode, so why not bundle it? Then you have a six-week band program and a six-week dumbbell program, that's 12 weeks, and you can intertwine body weight in there. How many weeks is that? 18 weeks. Correct.

It's not in the app for those workouts. If you go to, hold on a second. If you scroll down... well, I must have taken it down. Hold that thought, please. Oh, we're giving it away. So if you download the app, which you're getting cheaper anyway, when you pay for the app you get a free at-home workout program of your choice. I thought we still had it separate from that, but I guess we don't. You can still order the program. It's $47 for one of them by itself, so even if you only get it for $27, it's still a discount.

What are the benefits of the Blueprint versus the Revolution? Oh Lord almighty, holy cow. If anybody tuning in right now is part of the Blueprint program, comment away. There is a massive difference. There's way more one-on-one, well, I shouldn't say one-on-one, it's in a group setting. We have four different calls per week: a Sunday call, a Tuesday call, a Wednesday call and a Thursday call that goes for two hours, and I'm able to speak to you directly. I also have some coaches who chime in on these Q&As as well and are able to speak to you directly. This is a new launch we're doing next week. In terms of more personal touch, you upload your stats, you upload your photos, you share how long you've been following these macros and where your cardio is at. It's not completely personalized; that's my VIP program, which is more hands-on in terms of personalization. But the Blueprint still gives you access to me and the ability to chat with me in a group setting on a weekly basis.

Hold on a second. I know we have a specific link, so I just asked my team what the link is, and I will fire it away here for you, Jody.

How long do you do the cutting phase for, Christy? This is super unique to the individual. Somebody could go into a cut for four weeks. Somebody could go into a cut for six months. It all depends on the time it takes you to reach your goal, or where you feel good in your body, or whether your body is starting to send you signals. It's such a broad answer. It's completely different for everybody. It totally depends on your body, your structure and how much fat you really need to lose.

Fire away. I'm still waiting for my team to email or send the link. And to piggyback off what Christy was asking about how long to cut for: I remember over the summer I was going on these Q&As and reiterating the same thing over and over for weeks about how to adjust, so much so that I turned it into a rally call, which is on the YouTube channel. I'm not sure exactly what week it was, but I know it was during the summer. I talk about how you know which phase to move out of, how you know to move into the next one and how you know when it's time. Again, this is everything I go into in great detail inside my Blueprint program, so that's open for you to explore if you want to move on up from the Revolution to the Blueprint. But check out the YouTube channel, check out the past rally calls I've done, and search inside the Facebook group for the past Q&As.

Christy says: I'm new, I just started this week. What's a refeed? Cool. When you go inside the application, click on Transform on the home page and go to WB Basics. There's an entire video in there that breaks down the differences between a cheat meal and a refeed. A refeed is basically a surplus in calories that helps you continue burning body fat, speed up your metabolism and accomplish the body you're here to work towards.

I'm still not getting this link. We might just comment it after the Q&A is done. I'll fire away with the link once I get it.

Amy: I'm working out 100 percent at home and have up to 40-pound dumbbells. I want to grow my legs and glutes. Any tips? Train them a little more during the week. Make it a three-day split, with a hamstrings day and a quads day, and then a third day with a glute focus paired with an upper body muscle like shoulders. And follow what Kate has written for you in the Build workouts. Stay tuned, because there will be something dropping around Black Friday that has to do with what Amy's asking. I'm not going to give it away.

Yes, Jody, I will post the link in the comments. Oh, I got it. I think this might be the bundle. Hold on a second. You said there's a code for you guys. Yes, this is the bundle, which I would recommend you get, but there's a code. If anybody remembers what that code is, fire away here. Never messaging my team while I'm on a Q&A again. Ah, there we go, here's the code. It'll save you $20.

There you go, guys. Bundle it up. It sounds like we're rocking through COVID again with this second wave, and everything's going to go back into lockdown. So go get these at-home workouts. They are fire. They are brutal. They hurt. They will kick your butt even just using dumbbells, bands and body weight. It's a six-week program, and the workouts change every two weeks. You have the same workouts for two weeks, then they change for another two weeks, and then they change for another two weeks. So you have three different workouts inside just one of the band, dumbbell or bodyweight programs. If you bundle it up like I just said, you'll get nine different workouts. Wow, nine different workouts, and 18 different weeks of workouts.

No more questions, guys? Love it, getting it now. Fire. Anybody tuning in and listening, go get it if you're going into lockdown. It will kick your butt, I promise. If you don't have any more questions, I'll stay on for a couple more minutes, so leave the questions you do have.

And again, always utilize the resources at your fingertips. I was talking with my team and just realized how much content there is for you on the YouTube channel, especially all of these Q&As. Go to the YouTube channel and just click around in the videos and rally calls. There are so many golden nuggets outside of your application too, on YouTube, in the previous Q&As and in the rally calls. Fire away at them. Immerse yourself. Plug into everything I'm sharing with you.

Jody, right back at you. Awesome, you guys. I appreciate you all, and I appreciate you showing up to these Q&As. I love hanging out with you on a weekly basis. We will be here next Wednesday, the day before Thanksgiving, and I will probably be dropping what we've been creating for you that day, which will be super exciting. So make sure you tune in. I'll see you next Wednesday. Bye, everybody.