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  #1  
Unread 03-07-2018, 04:24 PM
Virgo3 Virgo3 is offline
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Default carb cycling for dummies

When doing CKD
I am confused if macros are 5C/65 F/30 P daily and doing a carb up , what do we change C/F/P to for that day and do overall calories stay same?
Is it best to do 2 x/wk or 1?
Any help would be appreciated.
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Unread 03-08-2018, 04:34 AM
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zLeeKo zLeeKo is offline
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How could calories stay the same if you're doing refeed?

Keep protein the same (or little lower), up the carbs/fats, carbs mostly. Keep fat under 50g. Calories should be over maintenance, or it's not considered a refeed.

When I do it, it's a 3x week refeed. Which can possibly have nice physiological benefits, but that's another topic.
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Unread 03-08-2018, 05:21 AM
Virgo3 Virgo3 is offline
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Default refeed

thanks so lower protein and fats under 50 g, but how do I figure out how many carbs to increase to ? Now I am at 10-15 gm /day only
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Unread 03-08-2018, 06:27 AM
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zLeeKo zLeeKo is offline
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How could I know?

That depends on weekly calories, total deficit, how depleted you are, number of refeeds, etc.
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Unread 03-08-2018, 09:14 AM
Virgo3 Virgo3 is offline
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Default refeed

thank you so how do you suggest I calculate/figure this out?
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Unread 03-08-2018, 10:33 AM
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zLeeKo zLeeKo is offline
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Quote:
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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Unread 03-08-2018, 10:57 AM
Virgo3 Virgo3 is offline
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Quote:
Originally Posted by zLeeKo View Post
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.
so if 25% less then it would be more like 12 kcal per lb, as 8-9 would be too few if you are saying 17 kcal/lb on refeed. Right? sorry I googled PSMFish but do not know what it means? so you say i find out caloric intake for me at maintenance, then cut it by 25 % deficit. 4 days /wk do like 75 F/20 P/5C of that deficit amount and the other 3 days I would increase to 17 kcal/lb and then that increase comes in the form of carbs but 35% C , and how is other 65% split between P and F? Do I need to go as high as 75 F on the low carb/cal days?
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Unread 03-09-2018, 04:46 AM
Virgo3 Virgo3 is offline
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Default resend on refeed

so if 25% less then it would be more like 12 kcal per lb, as 8-9 would be too few if you are saying 17 kcal/lb on refeed. Right? sorry I googled PSMFish but do not know what it means? so you say i find out caloric intake for me at maintenance, then cut it by 25 % deficit. 4 days /wk do like 75 F/20 P/5C of that deficit amount and the other 3 days I would increase to 17 kcal/lb and then that increase comes in the form of carbs but 35% C , and how is other 65% split between P and F? Do I need to go as high as 75 F on the low carb/cal days?
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