how much fat on carb up day?

[kp2012]

hey guys, looking to do a quick cut from next week, so dropping my cals down to 2100.
my split is guna be 240P/70C/95F but im not sure how many grams of fat i should have on this day? i was thinking a split of 180P/300C/20F but not sure if it'd work? what's your take on this?
thanks

 

[jerrysiii]

Your plan looks reasonable, but you should consider going a little higher on the refeed (maybe 400gm). Adjust the refeed carbs based on how you look and feel the next morning. Your muscles should be full and tight without any bloating.

 

[kp2012]

Your plan looks reasonable, but you should consider going a little higher on the refeed (maybe 400gm). Adjust the refeed carbs based on how you look and feel the next morning. Your muscles should be full and tight without any bloating.

alright man thanks, so in terms of over all calories, does that mean i would stay at 2100 on refeed day? or up it to a 180P/400C/20F=2500cal day?

 

[jerrysiii]

alright man thanks, so in terms of over all calories, does that mean i would stay at 2100 on refeed day? or up it to a 180P/400C/20F=2500cal day?

I'd increase calories and carbs on the refeed. Do an honest evaluation the next morning. If your muscles are full and tight and you don't feel bloated, you hit it just right. Keep going a little higher each week until you slightly "spill". Then cut back just a little and you'll have a perfect refeed.

 

[WPChickDiesel]

hey guys, looking to do a quick cut from next week, so dropping my cals down to 2100.
my split is guna be 240P/70C/95F but im not sure how many grams of fat i should have on this day? i was thinking a split of 180P/300C/20F but not sure if it'd work? what's your take on this?
thanks

Thats about right. On your carb up days its best tp keep fats as low as possible

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[kp2012]

thank you

 

[kp2012]

sweet, so basically i'm working with 15 days, (day 15 is december 26th) so i need to be my leanest on the 27th, so how should i go about carbing up before the 27th? 1 day or 2 days out?

 

[jerrysiii]

sweet, so basically i'm working with 15 days, (day 15 is december 26th) so i need to be my leanest on the 27th, so how should i go about carbing up before the 27th? 1 day or 2 days out?

I'd do a small refeed on day 7 (around 250gm carbs) and a full carb up on day 15. If you're strength training with high volume and doing cardio a few days per week, you will be depleted within 7 days.

 

[kp2012]

I'd do a small refeed on day 7 (around 250gm carbs) and a full carb up on day 15. If you're strength training with high volume and doing cardio a few days per week, you will be depleted within 7 days.

thanks man, so should i look at a 250c/240p/80f split on day 7? then a 500c/240p/20f day on day 15?

 

[kevinhy]

thanks man, so should i look at a 250c/240p/80f split on day 7? then a 500c/240p/20f day on day 15?

Id honestly run with your original plan, and only add more carbs if you absolutely need to. Weight training doesn't deplete glycogen to the rate everyone thinks, and if you're eating roughly 70g on a daily basis I see no reason to refeed with more than 300g.

 

[kp2012]

Id honestly run with your original plan, and only add more carbs if you absolutely need to. Weight training doesn't deplete glycogen to the rate everyone thinks, and if you're eating roughly 70g on a daily basis I see no reason to refeed with more than 300g.

thanks man, so you think just stick with one carb up day? or should i have two? and when?

 

[kevinhy]

thanks man, so you think just stick with one carb up day? or should i have two? and when?

It depends. I like to carb up every 4th day, and as fat loss slows ill slowly increase the low carb days until I'm doing one refeed per week.

 

[kp2012]

It depends. I like to carb up every 4th day, and as fat loss slows ill slowly increase the low carb days until I'm doing one refeed per week.

Alright well my deadline date is December 27th so is it best to carb up sometime next week or just do two carb up days on the 25th and 26th?

 

[Distilled Water]

I try and keep mine low bit don't track it. Unless you're carbing up for a show. There's no need to be anal about it, IMO. You're still functioning on fats so you still need some.

 

[kp2012]

thanks man

also, I have 11 days until the day i go away on vacation, the 27th of december.
How do i work the 7 days out from vacation from the 20th? currently i'm doing 60c/240p/95f and will be doing a semi carb up on the 18th of 250c/200p/36f