Carb Re-Feed day - Do's & Don'ts !?

[Turbodynamics]

Evening,

I have my 3rd ever carb re-feed day tomorrow. Tomorrow is Shoulders, but I am adding, arms and abs. My workout is around 1.30pm for 45 mins, then 30 mins fast walking.

When I carb loaded last week I had bagels, low fat cream cheese, crumpets and strawberry jam. I have just read that I should keep my sugar intake down, so that's the Jam out the window! Plan for tomorrow so far:

Total Calories - 2,743 (cutting normally at 2,150)

Carbs - 422g *Sugar 111g* (Normally 130g~)
Fat - 24g
Protein -129g

Food for the day:

Porridge 40g
Skimmed Milk - 195ml
Whey Protein - 60g
Pink Grapefruit Juice 300ml
Cream Cheese Low fat - 200g
Crumpets 6 off (570cals)
Cinnamon and Raisen Bagels - 5 off
Apple - 1 off
Cottage Cheese - 1 tub 300g

This are split through the day, Porridge & an Apple are the only things I will have pre-workout.

Looking for advice on the above for a re-feed day and the do's and don'ts. What I should do the day after, should I change what I'm eating etc.

Thanks.

[WaterSnatcher]

Evening,

I have my 3rd ever carb re-feed day tomorrow. Tomorrow is Shoulders, but I am adding, arms and abs. My workout is around 1.30pm for 45 mins, then 30 mins fast walking.

When I carb loaded last week I had bagels, low fat cream cheese, crumpets and strawberry jam. I have just read that I should keep my sugar intake down, so that's the Jam out the window! Plan for tomorrow so far:

Total Calories - 2,743 (cutting normally at 2,150)

Carbs - 422g *Sugar 111g* (Normally 130g~)
Fat - 24g
Protein -129g

Food for the day:

Porridge 40g
Skimmed Milk - 195ml
Whey Protein - 60g
Pink Grapefruit Juice 300ml
Cream Cheese Low fat - 200g
Crumpets 6 off (570cals)
Cinnamon and Raisen Bagels - 5 off
Apple - 1 off
Cottage Cheese - 1 tub 300g

This are split through the day, Porridge & an Apple are the only things I will have pre-workout.

Looking for advice on the above for a re-feed day and the do's and don'ts. What I should do the day after, should I change what I'm eating etc.

Thanks.

That looks pretty good. You're keeping fats at a minimum and raising carbs. However protein seems pretty low.
If you're 178lb try to get at least 145g of protein I would say.
Make sure to hit the gym hard the next day and go back to your standard deficit. Refeeds really help with energy levels imo.

[Turbodynamics]

That looks pretty good. You're keeping fats at a minimum and raising carbs. However protein seems pretty low.
If you're 178lb try to get at least 145g of protein I would say.
Make sure to hit the gym hard the next day and go back to your standard deficit. Refeeds really help with energy levels imo.

Yeah I wasn't sure about the protein, I'll throw in another protein shake or another tub of cottage cheese.
That's the thing I wasn't sure whether to hit the gym hard before carbing up or the day after.
Thanks for the advice.

[Serpentarius]

close to 0 fats as possible, 0.8g protein per lb of lbm, the rest carbs.