I started with a 3 day fast and now doing rolling 48s about 12 days ago I’m happy to say I’m down around 20 pounds , I would fast longer but I’m trying to maintain strength as I powerlift I struggled a bit last night with my squats but got it done .
Long story short how do you guys re feed , When I reefed I make it as low carb as I can usually chicken or steak and a small whole head of lettuce with red or yellow bell peppers some onion and lime or lemon as dressing that seems to be working Pretty well for me anyways.
*fasting 72-168 hours*
i refeed with 5-10 raw yolks and scrambled whites, 200-300g of chicken or pork liver, 150g of ground beef or other red meat, a can of sardines, sometimes natto or kimchi . i think i’m overate but i lost 24 kilograms in 60 days (so far).
6 large eggs, scrambled in 50g of butter with either; 500g ground beef with spices, or \~250g steak and 300g of back bacon.
Occasionally I make a massive chili with beef, lamb, and chorizo crumbs.
Rolling 72’s.
Pretty much protein and veggies. Red meat personally is very dense for me so if I do steak it’s about 12oz. Chicken or fish I will eat more of. Otherwise I’ll just do eggs and Turkey bacon. Very light on the stomach and full of fat for satiety.
I have been playing around with the refeed. I’ve been rolling 72s for 15 cycles straight. Started at 296 and am down to 250 now with a goal weight of 190-200 (assuming this will be where I’m ripped) at 6’3 height age 42 male.
I’ve got 20 years of battling my fat loss. Biggest was 342.6 in a doctors office in 2003 and ever since I’ve done many diets. I managed to get to 200.2 with abs coming in and then go all the way back to 296 over several years, boomerang around a bit. I used to train at a powrlifting gym but what fun is competing when you’re cutting all the time? Zero fun!
Anyway, my maintenance level is 3500-4000 calories or so. On the 3rd cycle I tried to eat small meals and targeted 1500. The next cycle was miserable. I had zero energy for the entire 3 days. I got thru it with pure will power. I then went back up to 3500ish calories and felt 100x better the following cycle.
The last few cycles I’ve been toying with calorie intake. I cannot seem to break the diet (cause it to fail). Before this diet, I could eat 12000-15000 calories in a day with binging and such. My stomach would allow it. At this point, if I manage to get 6000 calories in during the day, I’m pretty stuffed and feeling it…great problem for me.
But, the first maybe 10 cycles I ate straight keto. Carbs would stay under 50 for sure, usually under 40. I would eat a lot of bacon with a few eggs in the morning, at lunch I would have a big salad with bacon mixed in, and for dinner we would go to a buffet that was perfect for the keto lifestyle called Mongolian BBQ. You could eat straight meat and veggies.
The last 5 cycles I’ve been eating 5-6k calories and in the last 3 cycles I’ve been adding ice cream in. Last cycle I went to baskin robbins for lunch and got a banana split and a 3 scoop peanut butter sundae and downed it. In the past I would be like “eh, tasted great but still hungry”. Now it stuffed me. After dinner when I could only eat half normal because of the ice cream, we would go to a custard stand and I would force down another big sundae.
Again, I wanted to see what happens.
So far the last 3 cycles I have seen the same or accelerated weight loss. 1.9lbs (fairly typical until recently), 3.6lbs, 2.4lbs. I thought maybe I wouldn’t lose any after that 3.6 but nope, still falling off and noticeably losing my belly).
The downside to all that ice cream is the next morning I felt like crap. Sluggish, food coma type hangover. Not as bad as when I would binge because I would do that binging all day and late at night then toss and turn. This way I still slept good, but didn’t have the energy boost like when I avoided the heavy sugars.
Just reporting on my experiences so far. I’m done trying to break the diet though. I hate feeling that way and would rather eat healthier on the day. I’ll still consume a lot of calories if I can and keep losing rapidly, though they’ll all be keto style..