Critique my refeed day

[stan]

First, a little info about me:

Weight: 165 lbs
height: 5' 11"
BF: 13%

For the past 3 weeks I've been eating around 250-280g Carbs, 200 - 250g Protein, 50 - 80g Fat per day. I am NOT cutting. I workout 5 days a week. I've been doing 15-20 mins of cardio right after my workouts and to my surprise, I lost weight. I think I lost mostly fat as I can now see more veins and can see my serratus muscles even better now. Anyway, my last cheat was around 20 days ago. I've been preoccupied thinking about food the past few days so I read around and I see that this is a symptom of low leptin levels. Do I deserve a refeed day?

Here's what I've eaten so far:

9:30 1.5 serving ON
coffee
(36g Protein)

cardio

10:30
1 can tuna (36g Protein)
1 serving ON (24g Protein)
2 cups oats (140g Carbs, 20g Fiber, 26g Protein)
1 cup skim milk (13g Carbs, 9 g Protein)
5 splenda

PRE-WO
12:30
1/2 cup oats (35 g Carbs, 5g Fiber, 6g Protein)
1 serving ON (24 g Protein)

POST-WO
2:50
1 1/2 cup oats (104g Carbs, 14g Fiber, 19g Protein)
2 servings ON (48g Protein)

4:30
1 cup oats (69g Carbs, 9g Fiber, 13g Protein)
4 slices rye bread (60g Carbs, 6g Fiber)
1 can pork & beans (didn't eat the pork) (35g Carbs, 7g Fiber, 10g Protein)
1 can tuna (36g Protein)

Total so far:
Protein: 287
Carbohydrates: 395
Fiber: 61g
Fat: too lazy to compute. i just tried to take in as little as possible

Should I consume fruit? Some say I should as this will refill my liver glycogen. Some say don't because of the same reason.

Before you say that I am consuming too much protein powder, let me just say that usually I eat milkfish any other meal beside post-workout. Just decided to stick with ON today as milkfish is high in fat. as for veggies, i don't like them and am lucky if i can eat 1-2 servings a day (i'm screwed) I take 2 caps multi-vitamins to compensate (i am not saying that this is a good alternative. boys keep eating your green veggies)

Edit: How much carbohydrates should I aim for? Did I deserve this refeed even though I was not in a low-carb diet? How long should this refeed last if indeed i deserved this refeed?

[maffie]

First, a little info about me:

Weight: 165 lbs
height: 5' 11"
BF: 13%

For the past 3 weeks I've been eating around 250-280g Carbs, 200 - 250g Protein, 50 - 80g Fat per day. I am NOT cutting. I workout 5 days a week. I've been doing 15-20 mins of cardio right after my workouts and to my surprise, I lost weight. I think I lost mostly fat as I can now see more veins and can see my serratus muscles even better now. Anyway, my last cheat was around 20 days ago. I've been preoccupied thinking about food the past few days so I read around and I see that this is a symptom of low leptin levels. Do I deserve a refeed day?

Here's what I've eaten so far:

9:30 1.5 serving ON
coffee
(36g Protein)

cardio

10:30
1 can tuna (36g Protein)
1 serving ON (24g Protein)
2 cups oats (140g Carbs, 20g Fiber, 26g Protein)
1 cup skim milk (13g Carbs, 9 g Protein)
5 splenda

PRE-WO
12:30
1/2 cup oats (35 g Carbs, 5g Fiber, 6g Protein)
1 serving ON (24 g Protein)

POST-WO
2:50
1 1/2 cup oats (104g Carbs, 14g Fiber, 19g Protein)
2 servings ON (48g Protein)

4:30
1 cup oats (69g Carbs, 9g Fiber, 13g Protein)
4 slices rye bread (60g Carbs, 6g Fiber)
1 can pork & beans (didn't eat the pork) (35g Carbs, 7g Fiber, 10g Protein)
1 can tuna (36g Protein)

Total so far:
Protein: 287
Carbohydrates: 395
Fiber: 61g
Fat: too lazy to compute. i just tried to take in as little as possible

Should I consume fruit? Some say I should as this will refill my liver glycogen. Some say don't because of the same reason.

Before you say that I am consuming too much protein powder, let me just say that usually I eat milkfish any other meal beside post-workout. Just decided to stick with ON today as milkfish is high in fat. as for veggies, i don't like them and am lucky if i can eat 1-2 servings a day (i'm screwed) I take 2 caps multi-vitamins to compensate (i am not saying that this is a good alternative. boys keep eating your green veggies)

Edit: How much carbohydrates should I aim for? Did I deserve this refeed even though I was not in a low-carb diet? How long should this refeed last if indeed i deserved this refeed?

You're on a relatively high carb diet... wouldn't recommend a refeed at the start.

For the refeed, the carbs is a little on the low side.

[stan]

You're on a relatively high carb diet... wouldn't recommend a refeed at the start.

For the refeed, the carbs is a little on the low side.

hehe. i should have made it clear that I have been working out for 2 years now. I started adding cardio post workout 3 weeks ago. I am aiming for 500 - 600g carbs by the end of the day. Too high?

[stan]

UPDATE:

7:15
1 cup skim milk (13g carbs, 9g Protein)
1/2 serving ON (12g protein)

7:30
4 slices rye bread topped with fat free pizza sauce (70g carbs, 6g Fiber)
sugar free gum (4g carbs)

Total so far:
Protein: 308
Carbohydrates: 482
Fiber: 61g

Fat: too lazy to compute. i just tried to take in as little as possible

[Adam444]

Stop counting gum... please...

"Hey man, you want a piece of gum?"

""Nah, I'm cutting""

"WTF?"

[stan]

UPDATE:

9:30
1 cup oats (69g Carbs, 9g Fiber, 13g Protein)
1 1/2 serving ON (36g Protein)
1 1/2 cup milk (20g Carbs, 12g Protein)

going to bed soon

Day Totals:
Protein: 333
Carbohydrates: 562
Fiber: 70g
Fat: too lazy to compute. i just tried to take in as little as possible

[taffer]

why have oats when you can have bagels and kiddie cereal?
btw, far too much protein, fructose should be at 50g for the day, as with fat, 6g fish oils
who cares about nutrient density for 1 day