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-   -   carb cycling for dummies (http://forums.lylemcdonald.com//showthread.php?t=34689)

Virgo3 03-07-2018 04:24 PM

carb cycling for dummies
 
When doing CKD
I am confused if macros are 5C/65 F/30 P daily and doing a carb up , what do we change C/F/P to for that day and do overall calories stay same?
Is it best to do 2 x/wk or 1?
Any help would be appreciated.

zLeeKo 03-08-2018 04:34 AM

How could calories stay the same if you're doing refeed?

Keep protein the same (or little lower), up the carbs/fats, carbs mostly. Keep fat under 50g. Calories should be over maintenance, or it's not considered a refeed.

When I do it, it's a 3x week refeed. Which can possibly have nice physiological benefits, but that's another topic.

Virgo3 03-08-2018 05:21 AM

refeed
 
thanks so lower protein and fats under 50 g, but how do I figure out how many carbs to increase to ? Now I am at 10-15 gm /day only

zLeeKo 03-08-2018 06:27 AM

How could I know?

That depends on weekly calories, total deficit, how depleted you are, number of refeeds, etc.

Virgo3 03-08-2018 09:14 AM

refeed
 
thank you so how do you suggest I calculate/figure this out?

zLeeKo 03-08-2018 10:33 AM

Quote:

Originally Posted by Virgo3 (Post 310044)
thank you so how do you suggest I calculate/figure this out?

Pretty simple.

Set a weekly deficit first. So let's say 25%.

4 PSMFish, low carb/calorie days, let's say about 8-9 kcal/lbs plus some LISS cardio.

3 refeed days, about 17 kcal/lbs, which is in my case about 250 kcal above maintenance and about 450g of carbs. Basically you want as much carbs as you possibly need/can.

If you notice you're more depleted than usual, more lethargic, that your morning body temperature is lower than normal, you can add some more carbs on refeed day. But that's minutiae.

Virgo3 03-08-2018 10:57 AM

Quote:

Originally Posted by zLeeKo (Post 310046)
Pretty simple.

Set a weekly deficit first. So let's say 25%.

4 PSMFish, low carb/calorie days, let's say about 8-9 kcal/lbs plus some LISS cardio.

3 refeed days, about 17 kcal/lbs, which is in my case about 250 kcal above maintenance and about 450g of carbs. Basically you want as much carbs as you possibly need/can.

If you notice you're more depleted than usual, more lethargic, that your morning body temperature is lower than normal, you can add some more carbs on refeed day. But that's minutiae.

so if 25% less then it would be more like 12 kcal per lb, as 8-9 would be too few if you are saying 17 kcal/lb on refeed. Right? sorry I googled PSMFish but do not know what it means? so you say i find out caloric intake for me at maintenance, then cut it by 25 % deficit. 4 days /wk do like 75 F/20 P/5C of that deficit amount and the other 3 days I would increase to 17 kcal/lb and then that increase comes in the form of carbs but 35% C , and how is other 65% split between P and F? Do I need to go as high as 75 F on the low carb/cal days?

Virgo3 03-09-2018 04:46 AM

resend on refeed
 
so if 25% less then it would be more like 12 kcal per lb, as 8-9 would be too few if you are saying 17 kcal/lb on refeed. Right? sorry I googled PSMFish but do not know what it means? so you say i find out caloric intake for me at maintenance, then cut it by 25 % deficit. 4 days /wk do like 75 F/20 P/5C of that deficit amount and the other 3 days I would increase to 17 kcal/lb and then that increase comes in the form of carbs but 35% C , and how is other 65% split between P and F? Do I need to go as high as 75 F on the low carb/cal days?


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