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  #1  
Unread 12-02-2017, 02:17 PM
magnum09 magnum09 is offline
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Default Cat 1 refeed opinion

Hi guys, i wanted your opinions on my refeed ( finally ) that will end my 2 weeks of RFL.
These are my stat:
Before 78kg, 15/14% bf
2 days before RFL end 75, 13% bf

I ate 1200 kcal average, 260 from fat and carbs (20, 20) and the rest from prot (240)
you think is it good? i have 2 days more though.

My question is about the refeed, i will start my refeed after my p.m. workout session and will continue till the next day. About 30 hours of refeed.
These are the macros:
583c/35f/160p the first day, after workout till night
400c/38/175 the next day finishing my refeed day.

i did all the math the book gave me but i'm not that good
I will eat every 3 hours, for about 160 carb the first day and 100 carb every three hour the second day.
This refeed will be a bit dirty, i will have some icecream and homemade pizza, but i tried to keep the fat below 40f even if the book said 50, do you think it will be a problem?
Thank to all of you who will answer and sorry for my english, i'm not a native speaker.
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  #2  
Unread 12-03-2017, 08:16 PM
magnum09 magnum09 is offline
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Nobody ?
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  #3  
Unread 12-04-2017, 02:49 AM
tyler163 tyler163 is offline
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hi.
i don't have the book, but i try to help you.
1. for food choice if fat (and other macro) are in check no problem.
2. you're stay at 7,7 gr/kg of carb first day and 5.3 second day, i don't know the range mcdonald give in RFL, but i think you choose samething in the middle range he give.
3. in my opinion you could even reduce a little bit protein intake in the refeed (you're above 2 gr/Kg), but no problem to keep at that level
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  #4  
Unread 12-04-2017, 08:42 AM
magnum09 magnum09 is offline
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Thank you for your help, i'm actually going to cut some protein even if it's difficult because all of those carbs actually give me a lot of protein intake. he refers to ultimate diet 2.0 that i dont' have, but in the rfl book he says it should be something like 12-16gr/kg only for the first day and keep doing for an other day with half the amount, it's a huge amount of carb and he refers to lean athletes, even if i am lean i'm still not super muscular so i chose the low range of the first and split in two

Last edited by magnum09 : 12-04-2017 at 08:55 AM.
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  #5  
Unread 12-06-2017, 02:43 AM
tyler163 tyler163 is offline
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I think on a refeed even a difference of 50 100 gr carb is hard to feel if you re not competitive or very obsessed...so choose a range in which you re confortable with (no hunger no digestive problem no bloating)...and have a good time with carb.
Ps are you italian?
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  #6  
Unread 12-06-2017, 07:08 AM
magnum09 magnum09 is offline
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Yeah at the end the first day i ate 650 carb but same fat and pro and the second day is going to end more like 450 ahah. Yeah i'm italian how did you get it?
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