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Unread 07-24-2015, 08:54 AM
ThyArtIsMuscles ThyArtIsMuscles is offline
Join Date: Jul 2012
Posts: 85

Surprised that there isn't answers on this. As a first approach, you could do PSMF on rest/off days, like you mention, and do the refeeds with the guidelines from the 5 hours refeed from the Flexible dieting book: try carbs starting with the lower multiplier (3g /kg I think it was), and then, evaluate increasing them if you're not recovering ok (or decreasing if you feel bloated, etc).

I'm trying 5g / kg and recovery is ok, but on off days I do about 80 - 120 minutes of biking (nothing really taxing), so perhaps that allows me to have a better "sink" for carbs.

The day after refeeds you should feel full and look good
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