Refeed answers needed ASAP (within 1hr)

[highkick09]

Right its Hk CKD refeed tomorrow most people do a 1 day 7 half. I do not bother i just pick one day however last two weeks it has been chaos, as i eat crap because i cannot decide what excactly to do. here are my two options:

option 1:
I could do what Dave Palumbo does & have one cheat meal at the end of the night (not going over 500g of carbs) which bascially is a starter, main course & dessert. while keeping a CKD diet.

option 2
then there is this option I need about 500-600 carbs if i times my bofy weight i get Roughly 154 pounds x 16 is my maintaining calories. Now I times this by o.2 to get 20% where i should over feed to this limit which is 3000 or as Lyle McDonald recommends 50 percent which is 3600 calories.

now if i go for option 2 i space 500 carbs out evenly throughout the day which i am going to use a example i have bought:

wholewheat pasta
organic oats

organic pasta sauce ( 400g = 200 calories carbs: 25 sugars: 10g)
I am going to use this as my bad food & its not really bad as it contains:
organic tomato juice (81%)
organic tomato puree (9%)
organic basil (2.5%)
organic garlic puree, Organic raw cane sugar, Organic extra virgin oil, Organic Oregano, Concentrated lemon juice, seat salt & finally Organic Black pepper

then rest is meats etc, Turkey & eggs

NOW

I am going to weigh everything now as i am out later which is why i need an answer asap

Roughly i will be doing something like this spacing out the sauce throughout 4 dishs:
Breakfast:
100carbs of wholewheat pasta 500 calories
2nd meal: 100 carbs of pasta 500 calories
3rd meal 100 carbs of pasta (5pm) 500 calories
4th meal 100 carbs of pasta 500 calories
5th meal chickepeas 2 can (maybe) 550 calories
6th meal: maybe that can or lentils 200 calories

roughly 2750 calories + 200 calories from sauce 2950
then the extra 500 will be steak, eggs & turkey.

what you think?

I might only use 50 carbs on my 4th meal and one can on my 5th meal to up protein & to try some porridge what you think.

I have ate shit the last 3 weeks & want to nail this day to perfection.

however i have had brilliant results regardless of eating crap.

let me now asap i am leaving in 1hours time

supps will be:
Black coffee
cinnamon
lemon juice
lime juice
chromium

thanks for reading what you think?

[BendtheBar]

Originally Posted by highkick09

Roughly i will be doing something like this spacing out the sauce throughout 4 dishs:
Breakfast:
100carbs of wholewheat pasta 500 calories
2nd meal: 100 carbs of pasta 500 calories
3rd meal 100 carbs of pasta (5pm) 500 calories
4th meal 100 carbs of pasta 500 calories
5th meal chickepeas 2 can (maybe) 550 calories
6th meal: maybe that can or lentils 200 calories

roughly 2750 calories + 200 calories from sauce 2950
then the extra 500 will be steak, eggs & turkey.

what you think?

I have read some of the info on this diet from Dr. Warren Willey, but am no expert. I think your approach looks solid.

[rippednmichigan]

Sup HK, seem your over thinking this a lot bro. Didn't you ask this same question last week haha (not trying to bash you here) Just want you to step back and slow down. This is really one of the most simplest diets out to follow. Find your daily cals for both no-carb days and card-up days. Then split that up through out the day.

Summary of Guidelines for the Carb-Load

8-10 grams of carbohydrates per kilogram of lean body mass should be consumed during the initial 24 hours of the carb-load. This will make up 70% of the total calories consumed. During the second 24 hours, approximately 5 grams/kg should be consumed which will be approximately 60% of the total calories consumed.
Protein intake should be approximately 1 gram per pound during all phases of the carb-load. In the first 24 hours, this will represent about 15% of total calories, in the second 24 hours, this will represent about 25% of total calories.
Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of 88 grams of fat. Fat intake should be roughly cut in half during the second 24 hours of the carb-load.

Sample calculations for a carb-load for different body weights So simplify the calculations for the carb-load, the following charts give approximate amounts of protein, fat, carbohydrate, and total calories for the carb-load phase, based on different amounts of lean body mass. During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass. This will represent 70% of the total calories consumed. The remaining calories will be divided evenly between fat (15% of total calories) and protein (15% of total calories).

Figure 1 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass.

* The total calories consumed during the first 24 hours of the carb-load will be approximately twice what was being consumed during the lowcarb week. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15%.

Once again, the above amounts should be considered guidelines only. Experimentation coupled with good record keeping will help an individual determine the optimal amounts of nutrients to consume during their carb-up.


LET ME KNOW IF THIS HELPS< I CAN HELP YOU FURTHER IF YOU NEED IT. I'm getting ready to go out here in a bit so I will check in.

[highkick09]

Originally Posted by BendtheBar

I have read some of the info on this diet from Dr. Warren Willey, but am no expert. I think your approach looks solid.

BTB this is exactly what i have done with the last half hour creating my meal plan what you think?

Meal 1
Whole wheat pasta 200grams
calories 650
135 carbs

3 eggs
285 calories
protein: 24.4
fat: 19.2

Meal 2
Whole wheat pasta 200grams
calories 650
135 carbs

Steak (getting it later tonight)

Meal 3
Wholewheat pasta 100grams
calories 330
67 carbs

Steak

Meal 4
chick peas 230grams
calories 280
37 carbs

Turkey (will weigh200 calories)

meal 5
Pinto Beans 175grams
175 calories

Turkey (will weigh 200 calories)

Extra:
500g veg green beans 144 calories
Organic sauce 200 calories

Total: 2854 (not including the steaks) maybe 3300-3400 calories
Carbs 400.

200 calories left over might have a nice bowl of yummy porridge or that porridge oats with sweet cinnamon or the raisn, sultana and banana kind. Alternatively how does some cheese cake sound?

[highkick09]

Originally Posted by rippednmichigan

Sup HK, seem your over thinking this a lot bro. Didn't you ask this same question last week haha (not trying to bash you here) Just want you to step back and slow down. This is really one of the most simplest diets out to follow. Find your daily cals for both no-carb days and card-up days. Then split that up through out the day.

Summary of Guidelines for the Carb-Load

8-10 grams of carbohydrates per kilogram of lean body mass should be consumed during the initial 24 hours of the carb-load. This will make up 70% of the total calories consumed. During the second 24 hours, approximately 5 grams/kg should be consumed which will be approximately 60% of the total calories consumed.
Protein intake should be approximately 1 gram per pound during all phases of the carb-load. In the first 24 hours, this will represent about 15% of total calories, in the second 24 hours, this will represent about 25% of total calories.
Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of 88 grams of fat. Fat intake should be roughly cut in half during the second 24 hours of the carb-load.

Sample calculations for a carb-load for different body weights So simplify the calculations for the carb-load, the following charts give approximate amounts of protein, fat, carbohydrate, and total calories for the carb-load phase, based on different amounts of lean body mass. During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass. This will represent 70% of the total calories consumed. The remaining calories will be divided evenly between fat (15% of total calories) and protein (15% of total calories).

Figure 1 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass.

* The total calories consumed during the first 24 hours of the carb-load will be approximately twice what was being consumed during the lowcarb week. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15%.

Once again, the above amounts should be considered guidelines only. Experimentation coupled with good record keeping will help an individual determine the optimal amounts of nutrients to consume during their carb-up.


LET ME KNOW IF THIS HELPS< I CAN HELP YOU FURTHER IF YOU NEED IT. I'm getting ready to go out here in a bit so I will check in.

Hey dude I was last week & this week too. It is just i can`t keep it simple if i do not follow a set way i will screw up refeed day you know, because i have never been a person who eats junk, gluten, dairy, yeast, fruit etc & it is usually always been veg, legumes, lentils, meats & nuts so when a refeed comes around it makes me uneasy then when i can`t decide what to eat i will tell myself you need to replenishment your muscles then anything in sight is consumed. no mercy lack of control once set loose.

why i like a path set up bro!

[therealmarcogalindo]

This looks like a solid approach to start out.
Now its just about doing it & adding/subtracting as you go depending how you look & feel.

[rippednmichigan]

Just remember depending on your goal to kepp iot as clean aspossible and when your adding in carbs the fats go down for that carb up period.