OK, here's my input. On your low-cal days, I suggest working in a higher percentage of slow carbs to stave off that "crash" feeling, and pay attention to when you get them too. Keep them around workout time if at all possible. I'm a firm believer that most people who work out have an extremely distorted idea of how much protein they need in a day. You don't *need* one gram per pound of body weight; that's absurd. One gram per KILOGRAM is a way better estimate, and where that number originally came from that everyone loves to mis-quote now. You'll feel a lot better getting your calories from carbs than an excess of protein. Your body isn't going to catabolize muscle as long as it's glycogen stores are fine. I'm guessing if you do this, you won't even feel like you need a re-feed day.
That said...on your re-feed days, as much as you can help it, avoid the sugar. Most of it isn't going to fuel you up, it's going to be fat and leave your glycogen levels roughly the same. Aside from that, you're going to crash shortly after eating and want more anyway. My wife started making whole wheat pancakes and I like them better than the white flour kind. Things like that might help with the cravings, since it's often a texture or a specific flavor profile you crave, and not the sugar itself.
If you decide that you need the sugary stuff for mental health or whatever, use it as your recovery meal. Most of the time, when I feel like I really need a cheat meal, I'll let myself drop low on calories that day (or sometimes even a short fast), have a hard workout, and then eat the junk guilt free.
Hopefully this will help with the diet situation. For the run-on sentences, maybe pick up a high school English book...
