OK, so I've been looking into refeeds for a few weeks now and this is what I came up with. My goal is just to get down to 10% bf but I'm just not loosing anymore!
First my stats:
Friday morning HIIT cardio then start refeeding. Weights session at night and continue refeed till sleeping. Trying to hit about 600g high GI carbs (low sugar), with bout 150g protein and as little fat as possible. May have some junk food like one doughnut, but that's it! Done within a 12-15 hour time frame.
Then have the weekend off.
HIIT cardio monday morning and weights monday night.
Tuesday weights in the evening then refeed. Basically going for broke on high GI carbs and no fat, again aiming again for 600g carbs during this period and minimal fat, just within a 6 hour timeframe.
Wednesday HIIT cardio in the morning and nothing at night.
Thursday weights in the evening.
Friday repeat the above cycle.
During non-refeed times I take in about 150-200g protein and 150g carbs and about 20g fat.
Just wondering if this is a good place to start and if anyone can give me some further input and constructive criticism to this plan.
Also I've had cheat days in the past and found that often the next day I can't start eating till the afternoon because i'm still so full. Does this semi-fast after the refeed defeat the purpose of the refeed?