Phineas
Registered
I've been doing some background reading on refeeds. I'll be doing my first one on Friday, and just want to make sure I'll get my macros down.
I'm carb cycling with "no carbs" (really, no grain or fruit..still eating veges with an emphasis, as always, on leafy greens), "low carb" days in conjunction with training, and then my refeeds. I'm using fitday to put together several different meal plans depending on the day and also for some variety.
My stats:
Age: 22
Height: 5'9
Weight: 195 lbs (at last weigh-in a week ago)
BF: approx 12-13%
Maintenance Calories: estimated at 3,000 - 3,200
Training frequency: 3 days a week: push/pull/push - alternate (3 compounds/sessions, one for each plane of motion) and cardio sessions about 3-4 days a week with HIIT in the beginning to stimulate FFAs followed by steady state cardio...I keep these fairly brief..duration depends on how long my sprint(s) was/were but generally 15-35 minutes
I read that with carb cycling protein and fat should be consistent, and I've manged to keep the two within 10-15g between the two meal plans for non-training days. I usually just switch the meat in one of my meals for variety, but otherwise keep the food the same. Here are the breakdowns for my two "no-carb" days:
Plan 1:
Calories: 2,551
Protein: 266.7 (43%)
Carbs: 68 (11%)
Fibre: 15.5
Fat: 131.2 (46%)
Sat: 28.4 (10%)
Poly: 51.1 (18%)
Mono: 52.4 (18%)
Plan 2: (this is if I alternate my meat from meal #5 (mid-evening) with 8 ounces lean steak for some flavour, lol)
Calories: 2,724
Protein: 281 (42%)
Carbs: 68 (11%)
Fibre: 15.5
Fat: 144.9 (48%)
Sat: 33.6 (11%)
Poly: 51.1 (17%)
Mono: 58.2 (19%)
Here's a "low-carb" training day:
Calories: 2,831
Protein: 265.5 (39%)
Carbs: 136.9 (19%)
Fibre: 28.4
Fat: 133.1 (42%)
Sat: 28.8 (9%)
Poly: 51.8 (17%)
Mono: 52.6 (17%)
First of all, if you see anything that needs reworking please let me know. I was thinking I'm a bit short of fibre on the "no-carb" days.
Also, I know that everyone says to not count calories burned from exercises, but seeing as how I walk a lot in the day, train low-volume but high-intensity 3x a week, and perform cardio 3-4 x a week I don't want to risk putting myself to far into a deficit, as I'm already running a realistic deficit.
Now, my question is how should I arrange my macros for my refeeds? I read that carbs should go as high as 1400, but that seems outright ridiculous. My bulking calories were usually around 3,700 - 4,000, of which a good chunk was carbs (typically 350g/day..and that was a lot of grains!). I can't imagine eating 1,400g/carbs in one day. Also, I read to limit fat intake, aside from meat/carb sources. Is this true? Why can't I just run a general bulk day? I was thinking keep my protein and fat consistent, so about 265g protein and 135-140g fat but just increase my carbs to about 350-400 tops. This would put me into a calorie surplus. I just don't want to decrease fat.
Thoughts?
I'm carb cycling with "no carbs" (really, no grain or fruit..still eating veges with an emphasis, as always, on leafy greens), "low carb" days in conjunction with training, and then my refeeds. I'm using fitday to put together several different meal plans depending on the day and also for some variety.
My stats:
Age: 22
Height: 5'9
Weight: 195 lbs (at last weigh-in a week ago)
BF: approx 12-13%
Maintenance Calories: estimated at 3,000 - 3,200
Training frequency: 3 days a week: push/pull/push - alternate (3 compounds/sessions, one for each plane of motion) and cardio sessions about 3-4 days a week with HIIT in the beginning to stimulate FFAs followed by steady state cardio...I keep these fairly brief..duration depends on how long my sprint(s) was/were but generally 15-35 minutes
I read that with carb cycling protein and fat should be consistent, and I've manged to keep the two within 10-15g between the two meal plans for non-training days. I usually just switch the meat in one of my meals for variety, but otherwise keep the food the same. Here are the breakdowns for my two "no-carb" days:
Plan 1:
Calories: 2,551
Protein: 266.7 (43%)
Carbs: 68 (11%)
Fibre: 15.5
Fat: 131.2 (46%)
Sat: 28.4 (10%)
Poly: 51.1 (18%)
Mono: 52.4 (18%)
Plan 2: (this is if I alternate my meat from meal #5 (mid-evening) with 8 ounces lean steak for some flavour, lol)
Calories: 2,724
Protein: 281 (42%)
Carbs: 68 (11%)
Fibre: 15.5
Fat: 144.9 (48%)
Sat: 33.6 (11%)
Poly: 51.1 (17%)
Mono: 58.2 (19%)
Here's a "low-carb" training day:
Calories: 2,831
Protein: 265.5 (39%)
Carbs: 136.9 (19%)
Fibre: 28.4
Fat: 133.1 (42%)
Sat: 28.8 (9%)
Poly: 51.8 (17%)
Mono: 52.6 (17%)
First of all, if you see anything that needs reworking please let me know. I was thinking I'm a bit short of fibre on the "no-carb" days.
Also, I know that everyone says to not count calories burned from exercises, but seeing as how I walk a lot in the day, train low-volume but high-intensity 3x a week, and perform cardio 3-4 x a week I don't want to risk putting myself to far into a deficit, as I'm already running a realistic deficit.
Now, my question is how should I arrange my macros for my refeeds? I read that carbs should go as high as 1400, but that seems outright ridiculous. My bulking calories were usually around 3,700 - 4,000, of which a good chunk was carbs (typically 350g/day..and that was a lot of grains!). I can't imagine eating 1,400g/carbs in one day. Also, I read to limit fat intake, aside from meat/carb sources. Is this true? Why can't I just run a general bulk day? I was thinking keep my protein and fat consistent, so about 265g protein and 135-140g fat but just increase my carbs to about 350-400 tops. This would put me into a calorie surplus. I just don't want to decrease fat.
Thoughts?
