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Unread 03-08-2018, 09:33 AM
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zLeeKo zLeeKo is offline
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Join Date: Nov 2015
Location: Belgrade, Serbia
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Originally Posted by Virgo3 View Post
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.
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