pre workout meal on diet/evening training

[logan]

What Bouncer said. In any low carb diet, you end up depleting muscle glycogen. That's why you tend to look and feel flat when you cut carbs too much Eating lots of carbs will replenish muscle glycogen and make your muscles feel full. It will also reset your metabolism and aid in continued fat/weight loss. Plus it tastes damn good! :thumup:

im sure looking forward to that cheat day...:thumup::weights: how many calories should i aim for on my cheat day?? i have lost 4-5kilos since saturday, and my first cheat day is saturday also.. however i think half of it is water...:weights:

[Scrumhalf]

Well, you are running a 1000 calorie/ day deficit. So you will be at a 6000 calorie deficit for the week coming into your refeed day. Try for 1000 calories over maintenance with maybe 50% carbs, 30% protein and 20% fat? Don't overdo the fat. This should still give you a 5000 calorie deficit for the week. Should be plenty for fat loss. Low impact cardio on top of that will ensure you will be fine. The refeed day will restore sanity and feel good.

[logan]

Well, you are running a 1000 calorie/ day deficit. So you will be at a 6000 calorie deficit for the week coming into your refeed day. Try for 1000 calories over maintenance with maybe 50% carbs, 30% protein and 20% fat? Don't overdo the fat. This should still give you a 5000 calorie deficit for the week. Should be plenty for fat loss. Low impact cardio on top of that will ensure you will be fine. The refeed day will restore sanity and feel good.

i think my deficit pr day is 1200-1500 cals, but today i could really feel that i need the refeed day, so i think i will keep the refeed day every 6th day, and with 1200-1500 deficit pr day(=7200-9000 pr 6th day) without muscleloss, i think it will work fine...:thumup: on my refeed day i will keep the fats to an absolute minimum in real food and use flaxseed oil, so i can control the amount that i am getting better.. and as you say 1000cals above maintenance, equals to 6200-9000 cal deficit pr 6th day... however the meals pre and post workout have done miracles when it comes avoid muscleloss, so you are definetly right on that theese are the most important meals for sure...:thumup:

i do need one more day of weightlifting to complete my scedule for the week, and that day will also be on my refeed day, but i will go to the gym early after my first meal tommorow and complete the last day, so i have the rest of the day to fill up the glycogen stores, and the off day from lifting saturday with some cardio, and then the lifting scedule starts over again sunday... what do you think??:thumup::hibb: