The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I posted this on Lyle's board, but just to get some help here, though I'd post in the fat loss section.
I've read Lyle's books RFL and Flexible Dieting and going on the FD book, I'm a category 2 dieter, category 1 exerciser, 5'3" 126 lbs, roughly 94 lbs. LBM. I'm looking to set up my first refeed for tomorrow. While it's not optimal, I have to workout in the morning and work afternoon to evening, so 5 hour refeed will have to be done earlier in the day.
My question is this: I've seen how to set up the refeed for carb amounts (1.5g * lb lbm), which is 47 carbs for 3 meals for me, but not for the rest of the diet. Basically, I eat 4 meals a day, am going for 1400 calories, 140g protein, 32-35g fat, 122g carbs normally, so my question is: do I eat my normal 4 meals but add extra carbs to 3 of them? Or do I add an extra meal? I tend to eat 5 meals on training days anyway, due to having a PWO meal. I guess I'm wondering how to figure out my EOD calories/macros? Maybe close to same on protein and fat, but add in 141 extra carbs?
The extra carbs are on top of what you normally eat. You can spread them out however you want around your workout. From a digestive standpoint, it may be easier to get most of them in after the workout rather than before and in an extra meal rather than added to an existing meal.
The extra carbs are on top of what you normally eat. You can spread them out however you want around your workout. From a digestive standpoint, it may be easier to get most of them in after the workout rather than before and in an extra meal rather than added to an existing meal.
Thank you! I couldn't seem to find the information anywhere.
So I do eat my regular amounts of protein and carbs, but add the additional amounts of carbs on top of those meals, right? As for fat, since it's already pretty low, I don't think I need to lower it,l however, I would probably take it out of the meals during the refeed, right? Or, actually, since the amount IS low, could leave it in?
Refeeds - what about the rest of it?
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