Questions about carbs...

[Minnphat]

I am going to try and get away from KETO all together and put on some weight and strength (but not get too fat).

What do people suggest? Two refeed windows a week on Wednesday and Sunday with the rest low carb days, two days in a row refeed followed by 5 days of low carb or carbs every day spread out evenly... I know everyone is different, just looking for suggestions.... I also practice IF the days after a refeed, should I continue this? Thanks in advance..

[The Solution]

You could do 0 refeeds if you are going to introduce carbs. You will not get fat unless you control your caloric intake.

So if you eat say 2000 kcals right now eat 2000 kcals but introduce carbs and lower fat intake and get at least 1g/lb of protein.

These links should help you



http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html


Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

You could eat the same kcals everyday
you could carb cycle
you could do low carbs and a refeed

remember at the end of the week or 24 hour period meeting your intake is what matters most.

[FitExpress]

You could do 0 refeeds if you are going to introduce carbs. You will not get fat unless you control your caloric intake.

So if you eat say 2000 kcals right now eat 2000 kcals but introduce carbs and lower fat intake and get at least 1g/lb of protein.

These links should help you



http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html


Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

You could eat the same kcals everyday
you could carb cycle
you could do low carbs and a refeed

remember at the end of the week or 24 hour period meeting your intake is what matters most.

these links are really solid and scientific. Personally I just have a high day but I never go full keto. I don't think there is a need for full keto. In fact I personally feel it's detrimental. I rather increase carbs reverse dieting style like Dr Layne Norton describes