Refeed on evo diet, help please!!!

[Sylvan9595]

Im now 2 weeks on the evo diet, with less than 30 gr of carbs, high fat and moderat protein.Im like 16-18% bodyfat, so one refeed meal every 2 weeks should be enough,right??? Now the main question is: where should I place this carb meal on my refeed day??? Before workout For energy??? Or after to refill my muscels??? After that one refeed meal,I want to get as fast as possible back in to keto state!!! To burn my fat as fuel again not glycogen. What would be a great refeed meal??? Complex carbs??? Sugar??? Please I need some help, I wanna suceed with my diet and get finally shredded!!!

 

[AddarInc]

I am yet to look into that diet bro.. From my own experience dieting keeping up your fats (good) and high protein with low cards you'll be training your body to burn fats.. Now in saying that, some diets aren't for all people, listen / feel your body bro. You'll know when you feel depleted. Find that balance and you'll kill it. Dropping down to 10-12% bf is a decent achievement and maintaining it.

 

[soldhisoul]

I usually do my carb up day on the day I do legs (saturday) since it's the most intense and demanding workout. I spread my carbs up throughout the day. With the bulk of them before and after the workout. Your insulin sensitivity will be increased so any carbs u consume during the day should get shuttled to your muscles.
I try to get my carbs from fruit (berries, grapes, bananas, apples), oats and honey during my carb up days. So a sample carb up meal for me would consist of some kind of a good source of high quality protein (lean red meat, poultry, eggs, fish), a source of fat (Avocado, olive/coconut oil, butter) and oatmeal with fruit and honey.
Experiment and see what works for u, just my two cents. Hope it helps

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[muskate]

Have the re-feed post workout as your workout will increase muscle insulin sensitivity and help shuttle the carbs/calories you eat into your muscles. That way they will be stored as glycogen and not as fat.

If you are only eating one cheat meal every 2 weeks, that meal will do very little in terms of stalling your process. Eat whatever you are craving and enjoy yourself. DONT binge, but don't restrict yourself either. Make the meal high in carbohydrates, low in sugar, low in fat and moderate in protein to adequately fill glycogen levels.

 

[Sylvan9595]

Thanks for the help. I think I will to with sushi!!! As Im getting leaner I probably will increase my refeeds,but first I need to lose some fat

 

[LevButlerov]

Have the re-feed post workout as your workout will increase muscle insulin sensitivity and help shuttle the carbs/calories you eat into your muscles. That way they will be stored as glycogen and not as fat.

If you are only eating one cheat meal every 2 weeks, that meal will do very little in terms of stalling your process. Eat whatever you are craving and enjoy yourself. DONT binge, but don't restrict yourself either. Make the meal high in carbohydrates, low in sugar, low in fat and moderate in protein to adequately fill glycogen levels.

I would really listen to @muskate - he is a true nutrition expert here. Personally, this is exactly the same way I did my refeeds when I was on the EVO diet, and it worked well for me.

 

[stevesmi]

reefed meal can be on a sunday when you are having a large dinner with family or something. use the reefed meals to fit into your life, guys are too obsessed over this shit and they miss family functions cause they don't want to have a cheat meal. I am guilty as charged, I won't be attending a family members bday party cause it will be at a restaurant and I don't want to be the only one not eating lard/butter/oil infested trashy food.

 

[Masonic Bodybuilder]

Ideally I would have it on a leg day sometime after training. Like Steve says though, try to fit it comfortably in your life.