After about 1.5 months of eating at maintenance I started a cycle of rfl as a category 1 about a week and a half ago. I'm down about 8 lbs so far and will put up pics and final stats after my two day refeed Monday/Tuesday. I have several questions...
First, some stats
Height: 5' 11"
Weight: 162
Body fat est. 13-14%
Diet during rfl:
Protein: 235g
Carbs: 35g (including veggie carb intake)
Fat: 30g
First question is in regards to refeed, right now I'm planning on eating ~700 g of carbs the first day and ~300 g of carbs the second day. Fats will stay below 50g per day by lyle's recommendation. Do I keep my protein at the rfl rate of ~235g even during the refeed days? Are my carb numbers correct for the two days of refeeding?
Next, I still have some "stubborn" fat on my lower abs and lower back that id like to get rid of. Knowing that I can't immediately run another cycle of rfl, what should I do next? Run a caloric deficit of ~500 cals a day for about two more months? Do I consider ud 2.0? Do I need to eat at maintenance for two weeks after the refeed but prior to moving into another diet plan? Id really appreciate any help in setting up this next phase of dieting.
First, some stats
Height: 5' 11"
Weight: 162
Body fat est. 13-14%
Diet during rfl:
Protein: 235g
Carbs: 35g (including veggie carb intake)
Fat: 30g
First question is in regards to refeed, right now I'm planning on eating ~700 g of carbs the first day and ~300 g of carbs the second day. Fats will stay below 50g per day by lyle's recommendation. Do I keep my protein at the rfl rate of ~235g even during the refeed days? Are my carb numbers correct for the two days of refeeding?
Next, I still have some "stubborn" fat on my lower abs and lower back that id like to get rid of. Knowing that I can't immediately run another cycle of rfl, what should I do next? Run a caloric deficit of ~500 cals a day for about two more months? Do I consider ud 2.0? Do I need to eat at maintenance for two weeks after the refeed but prior to moving into another diet plan? Id really appreciate any help in setting up this next phase of dieting.
