[DreamWeaver]

How often for an endo who needs to lose a lot of weight for a contest. I was thinking every 5 days what do you think.

[MySoulFindsRest]

Depends on weight, bf%, amount of muscle...

If I remember correctly, your 20% or so? Every five days should suffice. Once you break your setpoint, refeeds should occur more often. Over at mind and muscle, the guys dieting at sub 10%, diet for 42 hours, then refeed for 6.

[DreamWeaver]

Yah I only plan on doing this diet till I get close to 10 and then i'll swiich to my regular precontest which is tried and true for me.

Thanks 5 days should be good then.

[Kruger]

Depends on how long you've been dieting. When I start I don't even refeed until around 14 days. Then I do a couple weeks at 10 days, then 7, 5, etc....The less fat, the more you need to carb up to prevent any muscle loss. At 20%, you won't have to worry about that at all.

[DreamWeaver]

lol yah not all that concerned at this point. Muscles is a lot harder to lose than a lot of people think. I believe a lot of people mistake low glycogen for muscle loss. Reduction of muscle tissure is not a common occurence really. This is from my experience as a natural I don't know about when you are using things like T1 pro I am a rookie in that department.

Now you have me rethinking my refeeds I might go back to once a week for one day.

[2demon2]

Originally posted by Bobo
Depends on how long you've been dieting. When I start I don't even refeed until around 14 days. Then I do a couple weeks at 10 days, then 7, 5, etc....The less fat, the more you need to carb up to prevent any muscle loss. At 20%, you won't have to worry about that at all.

Well-said.

[dez/null]

what exactly is a refeed?

[Biggs]

Taken from Blindfaith's sticky:

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period

[DreamWeaver]

Yah biggin I read that I agree with the piinciple I am just tailoring thinngs to my own needs.

Bobo I like your idea and I think I'll go with it 14 to start 10 then 7 untill I get low and then i'll do 5 etc...

In the Keto article it said to refeed for about 32 36 hours I believe. I did only want to refeed for 24 what do you guys think go with the 36 hours how long do you refeed for.

[Biggs]

Well, it seems to depend on the individual to an extent but I like the 36 hour approach, something like Fri afternoon- Sat evening. Some people will begin to add shorter, 6hr refeeds during the week after their bodyfat really starts to drop, Wed evening for example. I agree tailoring is excellent because it seems everyone can respond to this in markedly different ways, so tailoring is important to keep yoself functioning prolerly just wanted Dez to get that refeed description.

[WYD02]

I give myself about 24 hours every weekend...usually Friday night - Saturday night... During this time I usually eat pretty much whatever I want while trying to stay within my calorie range somewhat. For the rest of the week, just straight keto. If I get sub 10% bf, I will incorporate more frequent refeeds as bobo suggested.

WYD

[DreamWeaver]

One thing to note about refeeds they are not cheat days, you should be eating low fat higher carbs and lower protein on these days. Your refeeds should be calculated as much as your regular diet.

[Kruger]

Keep protein levels the same. Just replace your fats with high GI carbs.

[Draven]

How do you guys work out the 36/hr refeeds. I know on a 2 day refeed you do 2x the weekly cals at 70/15/15 and then roughly 1.5x week cals at 25/65/15 but I can't figure out what's best for a 1 1/2 day refeeds. If you start Friday afternoon and go to Sat night, how many cals do you take in the half day?

[Kruger]

Originally posted by Draven
How do you guys work out the 36/hr refeeds. I know on a 2 day refeed you do 2x the weekly cals at 70/15/15 and then roughly 1.5x week cals at 25/65/15 but I can't figure out what's best for a 1 1/2 day refeeds. If you start Friday afternoon and go to Sat night, how many cals do you take in the half day?

Truthfully, I don't really count calories. Most of the calories will go to restoring muscle glycogen and rarely will you ever have a spillage into adipose tissue in that short of a peroid.