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  #1  
Unread 06-04-2017, 05:41 PM
reggaestar reggaestar is offline
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Default RFL cat 2: spread refeed carbs to workout days

If I do a once a week 450g carb refeed, what if I skipped that and instead allotted those carbs to 150g each day on which I workout, or some similar distribution. Could it allow for a more intense workout if I consumed the carbs immediately before, during and after the training session?



Any opinions on this?
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  #2  
Unread 06-05-2017, 06:21 AM
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tellurium tellurium is offline
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It might work but it won't be RFL.
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  #3  
Unread 06-05-2017, 06:57 AM
PhysiologyIsPhun PhysiologyIsPhun is offline
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I believe the protocol gives you the option of 2 weekly 5 hour refeeds (~300-450g of carbs) for category 2, correct? I recall running a category 2 RFL with 2 full body days/week and both of my full days I did a refeed (obviously spaced at least 2-3 days apart). Worked well for me and technically followed the protocol. Followed it for about 6 weeks and I believe I lost around 8-9 lbs during this time while maintaining strength.
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  #4  
Unread 06-06-2017, 03:31 PM
breunor breunor is offline
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I did a 5 week stint of RFL and worked out twice a week, and would eat my "free meal"/"refeed" post workout. I found it very effective for me. I averaged 3 pounds per week after accounting for water weight swings and it helped my body recover from the effort of the workout. YMMV.
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  #5  
Unread 06-07-2017, 06:17 AM
Totentanz Totentanz is offline
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It's not a refeed if you space it out among other days.

If you are following the recommendations for the workouts, then you shouldn't need extra carbs anyway.
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  #6  
Unread 06-08-2017, 12:25 AM
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BEATMEOUTTAME BEATMEOUTTAME is offline
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Every single thread in this sub form is someone asking how they can modify the program
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  #7  
Unread 06-08-2017, 06:04 PM
reggaestar reggaestar is offline
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Well I did it, and I liked it.

I hate doing depleted workouts. The advice in the book to take 15-20g carbs before the workout just doesn't cut it for me.

If the refeed period is too short to have any effect on leptin, I would rather use those carbs to fuel my workouts.

It's RFL + Flexible Dieting!
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  #8  
Unread 06-09-2017, 08:19 AM
PhysiologyIsPhun PhysiologyIsPhun is offline
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Quote:
Originally Posted by reggaestar View Post
Well I did it, and I liked it.

I hate doing depleted workouts. The advice in the book to take 15-20g carbs before the workout just doesn't cut it for me.

If the refeed period is too short to have any effect on leptin, I would rather use those carbs to fuel my workouts.

It's RFL + Flexible Dieting!
This is the exact attitude to have. Good work
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  #9  
Unread 06-30-2017, 04:47 AM
Transform Transform is offline
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Quote:
Originally Posted by breunor View Post
I did a 5 week stint of RFL and worked out twice a week, and would eat my "free meal"/"refeed" post workout. I found it very effective for me. I averaged 3 pounds per week after accounting for water weight swings and it helped my body recover from the effort of the workout. YMMV.
^^ Exactly what I'm doing and it's working great for me. My refeed is more Keto so no high carbs but so far so good - 3 weeks in.
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