Journal Entry 269 – Heavy / Light Day

Another week in the books and strength is still going up. I’m down to about 179lbs of scale weight and feeling leaner than previous weeks. I decided to add in a light day for both push and pull workouts to replace one of the heavy workouts. I’m doing less cardio than in previous weeks at maybe 3 times a week. Sarah and I have also started playing tennis on the weekends, so while not formal cardio, it still counts, especially when it’s hot out. Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams.

Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams. My energy and well being is much better with more carbs and fats in my diet without adding in super high amounts of protein. I also noticed I really don’t eat a ton of meat anymore. I have a pretty good sized serving once a day and that is about it. A lot of my protein comes from protein powder, vegetables, and protein bars. Not saying that I have been actively trying to cut meat out of my diet, it’s just that I have unconsciously reduced it.

As for my workout, I moved some things around:

  • PUSH – HEAVY
    • BB BENCH PRESS – 3 sets of 6-8 reps
    • INC PRESS MACHINE – 3 sets of 12 reps
    • DIPS – 3 sets by Max
  • PULL – LIGHT
    • CHINUPS – 3 sets of 6-8 reps 1 set with bodyweight
    • LAT PRAYERS 4 sets of 12 reps
    • SEATED INC CURLS – 4 sets of 12 reps
  • SHOULDERS/ABS DAY
    • DB LATERALS – 3 sets of 12 reps
    • REAR DELT MACHINE – 3 sets of 12 reps
    • CABLE PULLS – 3 sets of 12 reps
    • MACHINE CRUNCH – 3 sets of 12 reps
    • CABLE CRUNCH – 3 sets of 12 reps
  • PUSH – LIGHT
    • DB INC BENCH – 3 sets of 12 reps
    • CABLE FLYS – 3 sets of 12 reps
    • EZ SKULLCRUSHERS – 3 sets of 12 reps
  • PULL – LIGHT
    • TBAR ROWS – 4 sets of 12 reps
    • LAT PULLDOWN (VARIOUS GRIPS) – 4 sets of 12 reps
    • DB CURLS – 4 sets of 12 reps
  • WEEKEND
    • TENNIS, CARDIO OR LIGHT CALISTHENICS

Other than that Sarah and I are going to a company party this weekend. My company reserved Brown’s Island in Richmond for 4 hours and provided us a hotel to stay in downtown. Also, food and drinks are free. I think it should be a good time and my company is awesome. Probably go downtown after it ends, which is like a 2-minute walk from where we are. Should be a late night, but a really good time.

Journal Entry 266 – Strength Plateau / Carbs / Random …

This marks my 5th week at my current split. Last week started horribly in terms of lifting. Everything felt heavy as h@ll and I didn’t even want to go to the gym. I tried to go lower carb last week with higher fats and let’s just say that didn’t work out too well. Towards the end of the week, my strength was much better, but that is mainly because I started to slam carbs again. Also, the pork rinds experiment was kind of a fail, because they taste horrible. 😦

So, I decided to start eating carbs every meal and increased my calories. My weight has been a rock at 181lbs. I’ve eaten around 2400 calories every day this week with well over 200 grams of carbs a day. Fat has also been higher at about 70 grams and protein has been between 120-145 grams. I really want to start throwing up some heavier weight though. I’m tired of getting stuck on the same weights and the only way I see this is going to happen it to keeping bumping up my calories and carbs til I find every day in the gym see’s some type of progressive overload. I honestly think it is possible to see this if you are eating enough.

I have noticed some interesting benefits recently though. I can put down a serious amount of food and wake up looking pretty good. I used to diet super “clean” all the time and every time I had a cheat meal with too much “carbs, fats and sodium” I would look like bloated mess for maybe up to 2-3 days. And then I would then go back to the low-calorie diet and the cycle would repeat. I can only attribute this to higher testosterone. Carbs and fats increase testosterone and protein decreases it in a dose-dependent fashion. I like protein, but there really is no benefits to overeating it, when all you likely need is more carbs.

Random Reading:

https://forum.bodybuilding.com/showthread.php?t=157454583

https://www.muscleandstrength.com/articles/gain-35lbs-in-6-weeks-naturally

If those aren’t interesting reads, then I don’t know what is. 😉 My goal in the not too distant future is to bench 225x 8 reps for 3 sets. I really want to hit this as soon as possible. Also, ran into an old friend yesterday who is probably 200lbs and under 10% bodyfat. He was one arm shoulder pressing 80lb dumbbells and benching 380lbs. Yeah holy sh!t. Made me feel like a weakling. I need to step my game up. 🙂

Journal Entry 264 – Challenge Week 1

This is the first week of the company gym challenge. I have gone to the gym as normal every day of the week so far. I have also busted some plateaus on bench this week, which felt really good. I finally moved up to 200lbs on bench press after hitting 195lbs for 3 sets of 8 reps on Thursday. Very satisfying feeling. My pull workout also saw increases of reps across the board on all exercises. I added a high rep / recovery / isolation day after each push/pull workout. In other words, I do a push workout, next day is pull, next day is recovery, then repeat. The point of this recovery day is to do all the exercises I don’t have time to do on my push/ pull days. I also really liked it. The moves are 3 sets of 12-15 reps and no heavy lifting. Its main goal is to squeeze in some isolations and really just get rid of soreness. It was also really effective at reducing my soreness, because for some reason this week, I was feeling DOMS pretty d*mn bad. Cardio has been done 4 out of the 5 work days this week.

My diet this week has been around 2300 calories a day.  High protein, moderate to high carbs and low to moderate fat. Nothing special in terms of macros, but mainly just making sure I eat enough to fuel my workouts. If you are running in the morning and lifting in the afternoon and don’t eat enough, trust me you ain’t going to be feeling too hot. 😉

Workout Summary:

  • Monday – Cardio and Push
  • Tuesday – Cardio and Pull
  • Wednesday – Cardio and Recovery isolation day
  • Thursday – No Cardio  and Push (same as Monday) – PR achieved
  • Friday – Cardio and Pull (same as Tuesday)
  • Saturday – Recovery Isolation day
  • Sunday – Cardio only

Journal Entry 262 – Shoulder Strain / Organizing My Plan

The routine I wrote about last week is no bueno. My left shoulder into my chest has a slight pain when I start benching now and I’m not sure exactly what it is, but common sense tells me that if I continue to keep on with it, it will be an injury waiting to happen. After really taking a hard look at my routine, I really started to question where the rationale came from. Sometimes I get ideas that I think would work well and in reality, tfall flat very quickly. After going back to the drawing board, I’m going to do a 4 day push / pull workout loosely based on Lyle McDonald’s (the man) hypertrophy workout. This looks really good on paper and also allows me much more rest time.

The one thing I really didn’t like about the workout I made was repeating the same workouts that often. Talk about boring. Again this is something I should have seen coming but didn’t. I was so focused on how to get as much benching as possible in my routine, it was as if logic flew out the window. Anyway, I have two push workout and two pull workouts and each will be slightly different. Shoulders will also be added back into the workout (direct shoulder movements).

My plan for cardio is to do 2 days on the weekend with some abs on either Saturday or Sunday. I will then probably to cardio only on Wednesday (rest day from lifting) and take Monday, Tuesday, Thursday, Friday off. Lifting will be prioritized on these days.

I kind of delved back into some reading this week about various diets, splits, rest periods, weight fluctuations, etc… After getting a large headache from the contradictory information ;), I tended to see a few things I still agree with and think is very important to your success without these things taking over your life.

  • Progressive overload is far more important than how frequently you train, how many sets or volume you have in your workout, or what kind of split you have.
  • Protein has numerous benefits and can be increased to very high amounts without fat storage. People that gain fat easier can use this to your advantage when bulking, but it is not the only macro you should eat. Higher protein diets may have additional fat loss benefits when recomping.
  • Carbs are highly individual and may or may not be hugely necessary for the diet. All sources are broken down to the same end product (sugar) and most people get better results with moderate amounts (compared to either very low or very high) especially in the long term.
  • Fat – some is good, more is probably not better.
  • Bulking is highly unnecessary and so is cutting for that matter. Eat enough (varies drastically) to progressively overload your muscles and you will gain muscle and may even lose fat if your calories and training are adequate.
  • Lyle McDonald is the man. He has really interesting podcasts and basically knows everything. Every time I found myself listening too much to the opinion of others, I usually return back to him.
  • Protein synthesis varies based on training status (Beginner, Intermediate, Advanced). For intermediates, protein synthesis is heightened for 24 hours and slowly returns to baseline after 48 hours. Structuring training to ride these waves is very important for progression.
  • I think undereating (mainly referring to PSMF) on rest days is a pretty dumb strategy. I never liked it and never worked for me. I think consistent eating no matter what day it is very beneficial for progress. I think PSMF style days can be very effective, but mainly if they are used after a day or two of overeating. So it is more or less used for balancing things out.
  • Personally, I noticed that starting and ending my day with a high protein, but lower calorie meal is a very good strategy. It’s very good for energy purposes, staying lean, decreasing hunger and feeling good in the gym. Once I have these two bedrocks in place, lunch and dinner become highly variable. I also like eating at least one high-quality protein bar (almost always a Quest Bar) during the day. This gets me 3 protein servings of very high-quality protein and then I don’t have to stress too much about getting a ton of protein at lunch and dinner.
    • If I had to pick an ideal eating strategy for myself based on current research, it would be to regularly eat not intermittent fast, by eating a high protein breakfast (300 calories), a small lunch (4-500 calories), a large dinner (600-1000 calories) and a high protein dessert (150-200 calories).

Journal Entry 258 – Grind Update

Another week in the books. Very similar to last week in terms of diet and nutrition.

Weekly Routine:

  • Sunday – Cardio Only 4 miles
  • Monday – Chest and Tris
  • Tuesday – Morning Cardio / Back and Bis
  • Wednesday – Shoulders
  • Thursday – Morning Cardio / Chest and Tris (PR hit)
  • Friday – Back and Bis
  • Saturday – CaOnly ONly – 5 miles

I hit a PR on Thursday with Bench at 190lbs for 8, 7, 7 reps. This estimates my one rep max at 240lbs. Not bad. Chinups have increased to 35lbs between my feet for roughly 5 reps a set. Shoulder press is about 120lbs for around 8, 6, 6 reps.

Diet has been very similar to last week as well. More or less 5 days a week it looks like this:

  • Oatmeal with PB
  • Popchips
  • Protein bar of some sort
  • Varies Daily
  • Protein Pudding

There is no huge focus on protein in this diet. Mainly more of a focus on carbs. Fats are always incidental, but adequate. This is by no means a low-fat diet.

Average Weight is around 182lbs.

 

Journal Entry 254 – PC issues, Madden and Diet Update

This week I have done zero cardio in the mornings. I was having a lot of computer issues and had to do a system restore and then do a ton of updates, which I did when I got home from work and the morning before I left for work. I somehow picked up a virus that attacked my drivers. This disabled my external mouse, trackpad and displays. It also prevented me from doing updates, so I had to restore the whole system back to factory settings. This wiped out ALL files. Luckily I backed up all my files a couple of weeks ago, so I lost nothing. I took the time to organize all of my files on the external hard drive and now my computer is running better than ever. I put all the files on my computer into 4 different folders. Pretty organized looking. 😉

So, the PC trouble was a pain, but ultimately it turned out drastically boosting my computers performance. I also bought Madden 16 for the Ps3 for the first time in 5 years. Fun game, but I remember why I stopped buying it; it’s the exact same game with the exact same playbooks and plays as Madden 12! Buying that game every year is a complete waste of money. All you really need is to download the rosters and load them in the game. Problem solved. Also, Michael Vick is still WAY too good in that game. I like the man because he’s a Hokie, but unfairly good. I was playing on a low difficulty setting though.

As for training this week, I did zero running this week. I lifted every day during my lunch break and have been steadily increasing my strength. My split:

  • Chest/Tris
  • Back/Bis
  • Shoulders/Traps
  • Chest/Tris
  • Back/Bis

Both the chest and back workouts were exactly the same except for a couple of moves. The most important factor of each workout is getting bench press stronger and chinups stronger. Right now I’m benching 190lbs for 8,6,5 reps. This is also going all the way down to my chest. For back/bis, I do chinups with 25lbs between my feet for my around 3 sets of 6 reps. I’ve been feeling these very good, so I should go beyond that this week. I plan on doing my cardio on back to back days this weekend, along with some abs.

Diet has actually been consistent this week, at least in the early part of the day. Really been enjoying it too. I’ve also been eating way more carbs and less protein. Fat is more or less always the same, between 55-70 grams.

  • Coffee – 7:30AM – 11:00AM
  • Meal 1 – 11:00 AM-  2 packets of oatmeal with berries and small scoop of protein powder
  • Workout from 2-3PM
  • Meal 2 – 3:00PM- Bag of Popchips with a Quest Bar
  • Meal 3- 7:00PM – Varies daily – Always a big meal though
  • Meal 4 – 10:00PM – Protein Pudding with Peanut Butter

Carbs between 200-300 grams, Protein 100-120grams, Fat 55-70 grams. Calories between 2000-2200 during the week. Usually much more on Saturday and Sunday.

Journal Entry 240 – Low Protein Challenge

I have been playing around with my diet this week in that I have been purposely eating more carbs and fat and way less protein. I’m trying to keep protein between 110 grams and 140 grams on the high end. I have honestly been shooting for the low end by literally just not eating lean meat. This is very difficult for me due to the way I’m wired, but somewhat fun nevertheless. Carbs have been much higher and I’m trying to keep fat at about 50% of protein intake. So between 60-70 grams. Carbs make up the rest of my diet after protein and fat has been met. Calories have been around 2500 calories this week. Still weighing in around the 170-174lbs.

I noticed that I have been suffering from “protein guilt” a lot of the time. Which simply means that if I don’t eat a high protein meal or a meal with out SOME protein in it, then I have guilt about the meal. This week has been somewhat different and I noticed without even worrying about eating enough protein, I usually get enough in. Basically trying to sub out chicken for fattier chicken or egg whites for whole eggs. Using more starches and cheese to make hitting this easier. I’m not going to lie I haven’t really noticed a lot of benefit from doing so as of yet. It definitely puts more food back on the menu though, which is nice. A lot of the bloating issues I used to get from too many carbs and calories are starting to go away though. Especially from cheat days. It used to take me 2-3 days to clear  that bloat at least. Now I can wake up the next day and look fine. My volume in the gym is pretty high though. I have been adding in A LOT of pullups and pushups everyday. Also I should mention that usually when I go to be with 200+ grams of protein I have a bloated stomach. Lowering it down to this level I have noticed this has gone away.

I hit my chest day on Tuesday and it was horrible. I felt extremely weak in the gym, even with ample amounts of protein. This is why I decided to start this experiment. Fat tends to get too low in my diet and I feel like I was just way to unbalanced with the excessive amount of protein. It didn’t seem to helping too much either. So I wanted to bump up the fat and lower the protein. Obviously need to keep carbs and sodium high though for gym performance. The rest of my week has been really good though in terms of strength in the gym.

So a few simple changes I have made is to replace one of my protein bars (which are expensive anyway) with a Poptart. Poptart is mainly carbs and a little fat. Another change is instead of jerky at lunch, I take a bag of rice cakes or popchips for about 400 calories. This is mainly carbs and a little fat. Dinner is highly variable, but is almost always my biggest meal of the day with a lot of carbs, fats and protein. A lot of my daily protein comes from this meal. Because I’m not trying to go low protein, just cut it down to where it needs to be. Although eating this amount to me feels like super low protein. 😉

Downed about 3000 calories yesterday due to a trip to Mellow Mushroom. Protein actually got high up to 180 grams which is the highest its been since I started the challenge. Not too worried about it though. Mellow Mushroom is hands down my favorite restaurant at the moment. Carbs were around 280grams and fat got up 100grams.

Going to try and keeping working some “funner” foods into my diet for the following week. Only requirement to keep eating this much is to just to exercise for an hour a day. As long as I do that, weight gain doesnt seem to be an issue. 🙂

Low Carb Limbo, Keto and Building Muscle While Burning Fat

Low carb limbo is essentially a grey area between keto dieting and a normal carb based diet. I discovered this term reading through a blog that I will cite at the bottom of the article. Low Carb is a very vague term. Most people know that 3-400 grams a day is not low carb, but is 150grams low carb? I think many people get stuck in Low carb limbo, myself included in the past, and I think a lot of it is just poor advice, even from experts. I have read a lot of articles stating that anywhere from 50grams – 100grams is good for fat loss. Where did this number come from though? I mean that’s not a good number for fat loss if you eat 200 grams of fat a day. Many people think that ketosis develops when carbs dip under 100 grams of carbs. It may, but it may not. Even if it does develop its usually not enough ketones to replace all the glucose you still need for basic basal functions. After going back and reading some articles by Jacob Wilson I think people should take one of two approaches to stay out of this low carb limbo. Staying out of this grey area should greatly increase your energy levels, protect your muscle (I’ll explain why in a minute), and should allow you to bust through your body composition plateaus.

The first approach is to go straight ketogenic. A perfect healthy and safe diet, but in  my opinion very difficult to achieve in today’s society, especially if your social. This requires you keep carbs under 30 grams for a long period of time. No one really knows how long it takes, but for many that have achieved full ketosis it can take a long time, such as weeks or more at a time. Probably depends on the diet you were on before you attempted it. You also have NO carb refeeds at all. Refeeding throws you out of ketosis and can take you a while to get back into it, which ruins the effectiveness of the diet. You also need a very high fat intake and need to keep protein below 120grams and it may be even lower than that. Eating too much protein will throw you out of ketosis and ruin the effectiveness of the diet. Doesn’t sound too fun anymore does it. By eating carbs and protein in too high of an amount the body starts to shift over to glucose burning again and this can be very bad for your muscle mass. Ketones displace glucose only when the body has no source of glucose. The diet would likely get pretty stale after awhile, because you would be eating the same fatty foods over and over. But some people do like it. Jacob Wilson also found that when carb totals were increased above 30 grams to 60g and 104g, even a high protein intake couldn’t prevent muscle loss on a diet. Now I know that low carb limbo is responsible for this and I’ll explain why during the second approach. So with keto, you’re either on or your off. There isn’t a middle ground with this diet and protein and carbs NEED to be controlled and kept low for it to work. Personally, even though keto has some really interesting benefits, there is no way I would ever attempt this diet.

The second approach and what most people need to stick to is a carb based diet of around 150grams a day minimum on average. I consider 150grams to be a low to moderate carb diet and with this many carbs you are not on keto and you aren’t in low carb limbo. After reading through how much glucose needs you have in your body the answer for most people under restful conditions is about 150g-170g a day. This is to regulate glucose needed by the brain, liver, red blood cells and immune functions. This is also doesn’t change much based on a person’s size. If you weigh 400lbs or 120lbs these are likely unchanged, because organs dont really vary in size.

Guess what happens when you eat 50grams of carbs a day… you start to lose muscle unless your protein is extremely high. Protein can displace carbs almost at a 1:1 ratio so that body can get its glucose, but you dont want protein to be used in this manner. You want protein to be used for structural functions and muscle building. Well at least people that want to look good do. So bascially the protein you eat is being used as an energy source. This means no muscle building and strength loses, because the basic structural functions of the body are more important than building muscle. So lets take our example of someone eating 50grams of carbs a day. Lets say the body requires 170grams of carbs (under restful conditions) so you ate 50g of carbs, but you still need another 120grams of glucose. Say goodbye to your protein intake. Let’s say you eat 120grams of protein a day. Many consider this low if your a bodybuilder, but I feel like most people consider this high. All of that protein is going to be used as carbs, to feed the brain and basic functions and this leaves none left over for your actual protein needs. Now it probably doesn’t work exactly like that in the body, but the point is when your trying to build or even protect muscle on a diet, you DO NOT want gluconeogensis to occur in a manner such as this. I guess you could eat 300 grams of protein to prevent this if you truly didn’t like eating carbs, but that’s up to you. I will say though that is a saving grace of high protein diets. If you do consume this much, you are eating enough glucose to provide the brain, liver and immune system with glucose and still have enough protein left over to protect and maybe build muscle. I also forgot to mention that those are the needs you have BEFORE activity is factored in. If you lift weights you needs go up even more. Lifting on too low of a carb intake doesnt really sound like a good idea anymore. Not unless you carb cycle, but in reality all cycling does is balance out your weekly intake anyway.

So summing up the second and recommended approach: When dieting or just eating at general maintenance, you want at least 1200 calories a day worth of glucose before activity is factored in. This can be achieved with 150grams of carbs and 150grams of protein. Protein has been shown to be toxic in large amounts, so I would honestly ditch the excessive protein (eating in excess of 200grams) and eat a more normal diet including a decent amount of carbs. The sources likely dont matter as Menno Henselmans has pointed out in his article: Is a Carb a Carb?. Once 1200 calories of glucose are achieved your muscle mass will be protected and likely allowed to get bigger, since none of the carbs will be needed for gluconeogensis.

Weight lifting also increases your needs, but its probably not as much as you think. If you do a pretty normal 4 day split routine with a combo of isolation and compounds and with not much cardio besides just walking, then your probably need an additional 300grams over the course of the week to replenish what you used on TOP of the glucose needs I stated above. 300 grams may even be stretching it, as the ATP system is relied on sometimes far more than glucose when lifting weights, but lets play it safe.

So if someone that weighed around 75-80kg was trying to build muscle and lose fat at the same time, then this is what I would recommend based on this information.

The first step is to factor in your daily glucose needs on a weekly basis. 1200 calories of glucose a day maximizes your glucose needs under restful conditions, but lets factor in exercise. 1200 x 7 = 8400 calories. Add in another 300grams or 1200 calories for the workout and you are now at 9600 calories a week. 9600 / 7 = 1371 calories a day. 1371 / 4 = 342 grams of glucose a day to provide everything the body needs. 342 / 2 = 171grams of carbs and 171grams of protein if you split it evenly down the middle. If you want to go higher or lower carb or vice versa, that is individual and up to you, but you want to consume at least this. An example, lets say you are carb sensitive and like eating protein more. You could eat 220 grams of protein and 122g of carbs or lets say you hate protein and do well with higher carbs, then you could do 240 carbs and do 102 grams of protein. The total glucose needs are the most important factor. Now factor in your fat intake. I wouldn’t recommend going below 40grams of fat ever, because under this level absorbing vitamins and minerals, testosterone, diet adherence and maybe even depression can become a big issue. There doesn’t seem to be an upper limit to fat intake however. As I stated the glucose needs are somewhat of a minimum and maximum. This means that this is what the body requires to fuel bodily functions and to build and protect muscle mass on a non ketogenic diet. But going above this amount serves no additional benefits and if you go to high in carbs, you’ll probably just get fat if you dont handle carbs well. This means that fat can fill up the rest of your needs if you wish. That’s quite a large range from fat, but this person wants to build muscle and burn fat at the same time. That means that body fat needs to come into play as an energy source, so eating a ton of fat would negatively impact the burning of the body’s fat stores.

(Sidenote) – After looking this up, its kind of interesting how this looks strikingly similar to many precontest diets that bodybuilders have known about for years, even if they didn’t know the actual science behind how it worked. Anecdotal evidence at its finest.

So lets go back to the minimum calories and carbs/protein/fats this person needs to achieve his goal. Carbs 171grams / Protein 171grams / Fat 40grams – Total Calories – 1728 calories a day. Based on this persons needs he would likely lose muscle if he dipped below this amount of calories based on his size. If not lose muscle, then he would definitely not be building any muscle dipping below this intake. I would honestly set his fats to at least 50grams, so that would move him right up to 1820 calories a day, but if he liked 40grams of fat he would likely be fine. If he wanted to reduce his calories to lose fat faster, then he would need to reduce his weekly workout volume to ensure recovery. If this person was completely sedentary for a week or so then he would need a minimum of 1200 glucose calories and 40 grams of fat at least, so about 1560 calories.

Also I sort of mentioned this earlier, but carb cycling could work for a plan like this, but is completely unnecessary unless you actually enjoy it. As long as the weekly average is the same it really doesn’t matter if you cycle your intake.

Be careful of refeeding and cheats on a plan like this. What I presented was your daily balance of all you need to burn fat and build muscle. That means if you want to burn the max amount of fat you need to be between 1720-1820 calories a day averaged out over the week. If you refeed or cheat, then you need to factor that in to your weekly balance. So if you go 6 days of 1750 calories and have an all out cheat day of 4000 calories, your weekly calorie balance is 2070 calories. Which can negatively impact your fat burning. Consistency is crucial on a plan like this. If you have a big meal coming or party coming up then, go low calorie or intermittent fast until the big event so you can stick to your numbers. Or you can go higher calorie that day, but will need to go low calorie the next day to balance it out.

Also cheats and refeeds are not the same. Cheats are rarely a good idea and can set you back a week if it had a lot of fat, because almost all fat is stored in a surplus, especially if lots of carbs and protein were along side it. (Which I’m sure they will be on a cheat)

Refeeds are a much better approach, but their effectiveness is questionable. Refeeds seem to be much more effective if you are not eating enough carbs or glucose to begin with. So if you are dieting in low carb limbo, between 40g-140g or so and not eating enough protein to compensate, then refeeds can help balance you out and upregulate metabolism and leptin for a max of about 24-48hours or so. I would only recommend these if you hit a plateau and you have been consistently on point for at least 2 weeks. I do think a refeed is probably a good idea at this point. Until you reach this point though, you should have plenty of glucose to prevent leptin and energy from going to low anyway, so I wouldn’t mess around with these too much.

References:

http://primalnorth.blogspot.com/p/keto-adaptation-vs-low-carb-limbo.html

http://zerocarbzen.com/2015/10/05/a-high-fat-ketogenic-diet-is-protein-sparing/

http://www.bodybuilding.com/fun/ketogenic-dieting-frequently-asked-questions.html

http://perfecthealthdiet.com/2011/03/protein-for-athletes/

http://bayesianbodybuilding.com/is-a-carb-a-carb/

http://www.bodybuilding.com/fun/ask-the-nutrition-tactician-whats-the-difference-between-a-refeed-and-a-cheat-day