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  #1  
Unread 04-30-2017, 10:19 AM
hraza2222 hraza2222 is offline
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Default Refeeds and Free Meals while on RFL

Hey, I've been doing the RFL for almost 2 weeks now (the 2 week mark will be in 2 days). I've read the RFL handbook and the refeed section of A Guide to Flexible dieting, and I'm still a bit confused as to what I should be doing.

Stats: 5'11, 176 lbs, ~20% body fat, Category 2.

First off, in the Guide to Flexbile dieting, it says that refeeds count as one free meal. So if on RFL I'm only supposed to do 1 free meal/week, then I can only do 1 refeed in its place and no free meal. I can't do 1 free meal + 1 refeed all in one week. Compared to someone who's allowed to do 2 free meals/week, then I can do 1 free meal + 1 refeed per week. The refeed uses up the second free meal. This is my first problem. Should I be only doing 1 refeed/week OR 1 free meal/week, but not both?

Secondly, although I understand exactly how a free meal should be done as it's relatively simple, I'm not understanding the refeed well. I know the goal is to increase carbohydrate intake while still keeping dietary fat intake low, but I'm not sure exactly how many carbs to eat. If I go by the # of carb intakes based off my maintenance (2288 cals --> 243c/178p/67f) then that would be 243 grams of carbs on a refeed, as in RFL Lyle says to eat slightly below or 500-1000 calories above maintenance. I can't imagine eating that many carbs as I'm afraid it'll mess with the RFL. Can I just stop at 100g carbs (to get out of that ketosis range and increase thyroxine levels? and leave dietary fat intake <50g and call that a "refeed"?

Thank you!

Last edited by hraza2222 : 04-30-2017 at 10:22 AM.
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  #2  
Unread 04-30-2017, 10:58 AM
Solis Solis is offline
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You get both a free meal and a 5 hour refeed every week. In the 2nd edition it says to consume 3-6.6 grams of carbs per kg of LBM during the refeed. If you lift weights, go for the high range, otherwise go for the lower range.
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  #3  
Unread 04-30-2017, 11:27 AM
hraza2222 hraza2222 is offline
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Quote:
Originally Posted by Solis View Post
You get both a free meal and a 5 hour refeed every week. In the 2nd edition it says to consume 3-6.6 grams of carbs per kg of LBM during the refeed. If you lift weights, go for the high range, otherwise go for the lower range.
Thank you! But damn that's a lot of carbs. If I go with the lower end, that's 195 grams of carbs (based off 143 lbs LBM), and the higher end being a whopping 429 grams of carbs!

I do lift weights twice a week, but it's the RFL 2 days/week program that he posted in the forum. I'm still in a newbie phase due to coming off a 1 year layoff, but I hardly think it's worth 429c. Maybe I'll start with 195 carbs then.

Oh and, dietary fat < 50 grams on the refeed acceptable?

Thank you so much for your help though!
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  #4  
Unread 05-08-2017, 06:24 AM
hraza2222 hraza2222 is offline
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Bump.

I do lift weights but I'm getting back into it after a year layoff. Squat 155 for 3x8. Incline db press 45 lb dumbbells for 3x8.

So I'm not an athlete by any means. Do I still need to eat carbs on the higher range for my refeed?
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  #5  
Unread 05-08-2017, 04:56 PM
w1cked w1cked is offline
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no stay lower
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  #6  
Unread 05-08-2017, 05:21 PM
hraza2222 hraza2222 is offline
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Quote:
Originally Posted by w1cked View Post
no stay lower
Alright. Thank you
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  #7  
Unread 05-08-2017, 09:27 PM
dougz dougz is offline
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I've been curious about this too.. I basically just started lifting weights again for this diet. I was doing starting strength, but have been out of the gym for a year or more, just hiking for exercise. Starting pretty much from square 1. Pathetic how much strength I've lost!

But yeah, also wondering if I should be eating 500g of carbs, given how much I'm dogging it.. Week 1 refeed complete, and I did 350g (300 is the min with my number breakdown)..

Last edited by dougz : 05-08-2017 at 09:31 PM.
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  #8  
Unread 05-09-2017, 02:13 AM
BigPecsPeter BigPecsPeter is offline
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Stay at the lower end. Of course.
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