Do I need a refeed day on this time carb diet?

[ddawg]

I'm trying a time carb diet where you structure most of your carbs on workout days around your workouts, and then you just eat fat and protein in your other meals. I plan on working out out 4 days a week and on these 4 days I'll have a carb/protein/fat split of 23/34/43 (148g carbs with 120 grams pre/post workout). I also plan on having 3 off days a week. On two of these days, I'll have a carb/protein/fat split of 8/40/50 with about 40-45 grams carbs. For the last day off I want to do a carb up but I'm not sure if I should do a typical refeed (with bagels, bread, pasta, etc.) or just eat higher amounts of good carbs (oatmeal, brown rice, etc.) Which should I incorporate?

 

[Steele20]

I think 3 off days is way to many. You will loose bf really slow.

 

[beerman_420]

ya 3 does seem like to many

 

[ddawg]

ya 3 does seem like to many

Oh, you misunderstood me. By three off days, I meant three days off from weights. I plan on doing 15 minutes cardio after 2 of my weight sessions and then I plan on doing 30 minutes cardio on 2 of my 3 off days.

 

[ddawg]

So instead of doing a all out refeed, do you think I should have one day a week where I kind of carb up but on things such as oats, brown rice, etc. I would do this once a week and do a basic 40/40/20 split on this day and get in about 275g carbs. Or should I just have a third low carb day? This is what my week looks like and I'm just not sure about Sunday. By the way, I'm 20, 6', and 180 pounds looking to lose fat.

Monday: Workout (120g of the day's 140g carbs around workout)

Tuesday: Workout (120g of the day's 140g carbs around workout)

Wednesday: Off Day/Cardio (45g carbs)

Thursday: Workout (120g of the day's 140g carbs around workout)

Friday: Workout (120g of the day's 140g carbs around workout)

Saturday: Off/Cardio (45g carbs)

Sunday: Off (either 45g carbs or 275g carbs)????

 

[ddawg]

Anybody have any advice on whether I should do a carb up or a refeed once a week? Like I said, I'm 20, 6', about 177 pounds and I'm proly about 17-18% body fat and I'm doing a time carb diet where I put most my carbs around workouts. Here is my week:

Monday, Tuesday, Thursday, Friday: Workout

2600 Calories, 147g carbs (121 grams from pre/post workout), 230g protein, and 120g fat
This is a carb/protein/fat split of 23/36/42

Wednesday, Saturday: Cardio

2010 Calories, 41g carbs, 202g protien, 111g fat which is 8/40/49 carb/protein/fat split

Now I just can't decide if on my off day (Sunday) whether I should do another low carb day, a carb up (oats, brown rice, etc), or a refeed (cereal, bagels, pasta, etc)
Any ideas?

 

[brollickby06]

You should look into a target ketogenic diet. In my opinion, thats better to lose BF as compared to cylcic diets. With TKD you spend mroe time in ketosis.

It looks to me like your eating carbs around your workouts and also wanting to have a refeed day...people usually do one or the other
carbs around workouts (TKD style)
or carb-up once every 4-5 days (CKD)