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  1. #1
    mkay? Step_Up's Avatar
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    Question on calories on refeed days

    I'm getting 2,500 calories during the week but on my 12-hr carb-up when I stick to 2,500 calories since most of those are carbs, the amount of protein I get in is def. below 1g/lb bw. I get like ~100g and I weigh 217lb, and my macros are 30-40/10-15/45-60. Is it ok to have such a low amount of protein for one day during the carb-up?
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  2. #2
    Registered User nikkiloo2's Avatar
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    Originally Posted by Step_Up View Post
    I'm getting 2,500 calories during the week but on my 12-hr carb-up when I stick to 2,500 calories since most of those are carbs, the amount of protein I get in is def. below 1g/lb bw. I get like ~100g and I weigh 217lb, and my macros are 30-40/10-15/45-60. Is it ok to have such a low amount of protein for one day during the carb-up?
    Why are you sticking to the same # of calories on your carb up?
    Add 100 grams of protein ... it's only 400 calories.
    When you don't know what you're talking about just stop talking.

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  3. #3
    Yes.....I'm that wrestler MASSter's Avatar
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    Originally Posted by Step_Up View Post
    I'm getting 2,500 calories during the week but on my 12-hr carb-up when I stick to 2,500 calories since most of those are carbs, the amount of protein I get in is def. below 1g/lb bw. I get like ~100g and I weigh 217lb, and my macros are 30-40/10-15/45-60. Is it ok to have such a low amount of protein for one day during the carb-up?
    Your protein intake does not change with carb up. You should actually be at a slight increase in overall calories also for carb up. Your purpose here is refilling glycogen levels.
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  4. #4
    mkay? Step_Up's Avatar
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    Ok so in order to get in the recommended requirements I have to take in over 4,000 calories and I'm used to 2,500 daily and I am trying to cut. So I guess my question is: is it ok to take in over 1,500 additional calories on the refeed day?
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  5. #5
    Yes.....I'm that wrestler MASSter's Avatar
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    Originally Posted by Step_Up View Post
    Ok so in order to get in the recommended requirements I have to take in over 4,000 calories and I'm used to 2,500 daily and I am trying to cut. So I guess my question is: is it ok to take in over 1,500 additional calories on the refeed day?
    Yes it's ok......once again.....the excess calories are from carbs and that is refilling muscle glycogen.
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  6. #6
    Registered User cyclistgod's Avatar
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    Hello, you mean you eat 2500 calories every day in your keto weight-loss diet? and how many calories do you eat on your re-feed, carb-up day?

    .

    Originally Posted by Step_Up View Post
    I'm getting 2,500 calories during the week but on my 12-hr carb-up when I stick to 2,500 calories since most of those are carbs, the amount of protein I get in is def. below 1g/lb bw. I get like ~100g and I weigh 217lb, and my macros are 30-40/10-15/45-60. Is it ok to have such a low amount of protein for one day during the carb-up?
    http://how-to-be-a-nietzsche-superman.blogspot.com/
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  7. #7
    Registered User nikkiloo2's Avatar
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    Originally Posted by cyclistgod View Post
    Hello, you mean you eat 2500 calories every day in your keto weight-loss diet? and how many calories do you eat on your re-feed, carb-up day?

    .
    In his first post he says he keeps the cals the same, that's why he's low on protein during his carb up.
    The protein needs to remain consistent whether it's a keto day or a carb up day.
    Can't really tell if 2500 calories during is too much because we don't know how much exercise there is ... weighing 217 2500 calories could be too high for a cut. Don't know age or height to put it into a maintenance calculator ...

    OP what are your maintenance calories ... you figured that already and the 2500 is 500 or so under that right?
    When you don't know what you're talking about just stop talking.

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  8. #8
    mkay? Step_Up's Avatar
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    Originally Posted by nikkiloo2 View Post
    In his first post he says he keeps the cals the same, that's why he's low on protein during his carb up.
    The protein needs to remain consistent whether it's a keto day or a carb up day.
    Can't really tell if 2500 calories during is too much because we don't know how much exercise there is ... weighing 217 2500 calories could be too high for a cut. Don't know age or height to put it into a maintenance calculator ...

    OP what are your maintenance calories ... you figured that already and the 2500 is 500 or so under that right?

    6'3" 19 y/o I bulked up to 232lbs taking in 4-6k calories for ~2 months. I've been lifting for years and I workout intensely. Here's some pics I took 2 weeks ago: http://forum.bodybuilding.com/showth...hp?t=125544903 . I can dead at least 450, squat at least 400.

    I started the ketogenic (anabolic diet) three weeks ago. First week I took around ~4k calories everyday. Second week I took in ~3k calories. Last week I took in 2.5k~ calories and again this week I'm taking in ~2.5k calories.

    Starting - 232
    First week - 225
    Second - 219
    Third - 217
    Fourth (this week) -

    I think I can lose an additional 2lbs staying with a 2.5k intake...
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  9. #9
    Registered User cyclistgod's Avatar
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    True, i think that i eat around 1500 to 2000 on some days. My breakfast is 3 eggs, my lunch is about 9 oz of baked chicken with a small serving of green vegetables, and my dinner at night is a whey protein pancake of 300 calories plus 400 calories of cheese. So thats about 250 calories of breakfast, 600 calories for lunch, and 700 calories for dinner. So thats about 1600 calories. (Some days i might increase it to 2000 calories because of extreme hunger).

    .


    Originally Posted by nikkiloo2 View Post
    In his first post he says he keeps the cals the same, that's why he's low on protein during his carb up.
    The protein needs to remain consistent whether it's a keto day or a carb up day.
    Can't really tell if 2500 calories during is too much because we don't know how much exercise there is ... weighing 217 2500 calories could be too high for a cut. Don't know age or height to put it into a maintenance calculator ...

    OP what are your maintenance calories ... you figured that already and the 2500 is 500 or so under that right?
    http://how-to-be-a-nietzsche-superman.blogspot.com/
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  10. #10
    Registered User zpm's Avatar
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    You can get away with 100g protein since that amount of carbs is really protein sparing.
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  11. #11
    mkay? Step_Up's Avatar
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    Starting - 232
    First week - 225
    Second - 219
    Third - 217
    Fourth - 214
    Fifth -

    Just updating stats for the record...
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  12. #12
    mkay? Step_Up's Avatar
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    Starting - 232
    First week - 225
    Second - 219
    Third - 217
    Fourth - 214
    Fifth - 211
    Sixth -
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  13. #13
    Registered User nikkiloo2's Avatar
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    Originally Posted by Step_Up View Post
    Starting - 232
    First week - 225
    Second - 219
    Third - 217
    Fourth - 214
    Fifth - 211
    Sixth -
    Good job!
    When you don't know what you're talking about just stop talking.

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