What makes this program very fun is the refeed day.

Once per week, you can boost your calorie intake up by 600 calories. The goal is to assist with maintaining a high metabolism and improving training performance.

By doing a weekly refeed you will up-regulate leptin, the hormone that controls metabolism, appetite, and energy levels.

My favorite way to do the refeed day is simply to allow for an additional 600 calories. This will push you a little over maintenance and help with muscle growth, as well.

You see, when you’ve been in a solid calorie deficit for several days, your body is primed to use calories for muscle growth, once you transition into higher calories.

So once per week, the refeed helps capitalize on a little muscle growth. You can place this day whenever you want and whenever is most convenient for you.

Obviously, it’s most fun to place this day on a Friday or Saturday.

How to Structure The Extra 600 Calories

I recommend eating a similar diet structure as per usual (two big meals and a little snack/dessert).. The only difference, is you can add 600 calories into your day. You should still do the intermittent fasting on this day. Just give yourself more room for dinner or dessert.

I recommend getting the extra 600 calories primarily from carbs. This is because carbs have the strongest effect on replenishing glycogen, up-regulating leptin, and shifting your body into a state of anabolism.

So bigger portions of potatoes, rice/pasta or a few extra buttered english muffins will get the job done.

Or perhaps, you want to eat a high protein lunch and then go for a big pizza for dinner. The choice is yours.

Don’t go absolute bananas because a 600 calorie bump may sound like a lot, but it’s not as much as you think. That could be as simple as having a couple muffins lol.

It’s NOT a Cheat Day.

Don’t think of the refeed as a "cheat day".

Cheat days are horrible. They promote a bad relationship with food.

It’s important to learn how to eat according to your body's needs; it’s important to learn how to eat at maintenance and maintain homeostasis.

Cheat days teach you nothing but gluttony.

Everyone I know who uses cheat days invariably never achieves their goal. Those who do achieve their goal are hard pressed to maintain it. People that use cheat days end up oscillating between starving and killing themselves with overeating and being lazy.

The idea of being a Kino Warrior is to learn how to stay in shape effortlessly. Killing yourself and being miserable is not what the doctor ordered - not in the least.

I’m going to teach you how to nail maintenance calories, and the perfect calorie deficit so you can shed fed, maintain and even build rock hard muscle and support great hormonal health.