Low Carb Refeed Advice

[Azza0408]

Hi ladies and gents,

Im new to these forums as a poster, but i just wanted some advice on a Carb-Up day!!

Im currently in a cut; High Protein, Moderate/High Fat and Low Carb (40/50/10). Its working well so far, losing noticable inches from the waist. I have been low-carbing now for around 1 week, started 25th January, so by my estimations i am due for a refeed on the 7/8/9th February. However i do not know the balances i should be aiming for?

Im training twice a day, Cardio AM, and Weights/Cardio PM.

My BMR works our at 2107kcal, x1.2 (I work in an office) = 2528kcal so i have been shooting for circa 2000kcal per day, and been pretty consistent. With the AM/PM workouts, i am burning roughly 500kcal (not trying to do myself in). I figured a 1000kcal surplus a day, 1-2lbs loss a week is not un-achievable.
I am aiming to get down to around 84kg, currently at 96kg.

Do you guys have any advice?

[Azza0408]

Can anyone help?

Im guessing that i should be aiming for maintenance, 2585 with a 40/50/10 split, protein/carbs/fat?

Should i train on this day or have a rest day?

[stavrog1]

Are you planning on doing a weekend refeed or what? One day or a week?

If it's one day I'd shoot for around 3000kcals with 30/60/10 split.

I'd personally go for a week and go for maintenance with mod protein, mod carbs, mod fat
For you this would be - 200g protein, 250g carbs, 85g fat

[Azza0408]

I plan on doing a Tuesday/Wednesday re-feed. It fits in better to my lifestyle (plus a very popular pizza deal fits in perfectly with this)

Im probabaly just going to do it as a one day blow out, as i have never really thought about a week long carb up. What would be the benefits of a week long? have you tried this?

[stavrog1]

I don't tend to go on a prolonged low carb diet. I intermittent fast as a lifestyle. Fast for 16 hours, have a feeding period of 8 hours. Intermittent fasting diet for fat loss, muscle gain and health

So I carb up after every workout, and go low carb on rest days.