Is it a full keto or TCD ? ( can't remember )

Also can you refresh us with how many calories your taking in on training days , non training days and Re-feed days ?

Its a TCD. The calories lately has been ~3000cals on training days and around 2700 on non training days. I dropped them down a couple hundred each because I was gaining weight and then all of a sudden I'm down 3lb. So I don't know if its just another fluctuation or if I'm actually down.

On refeed days its usually as much carbs as I can get as clean as possible. I don't really track the cals on those days but I'd guess its in the 3000cal area. I've been refeeding on wed and sat. I also have about 80g carbs right after training from a shake.

IW

It will depend on the day of the week ( for your weights ) If your coming off of a refeed you will have gained weight , as you should. The carbs carry aprox 3g(or 4 can't remember) of water per 1g of carb. So water weight will be there for sure.

Once you've gone without carbs you will lose the weight you've gained ( mostly water ) . It's kind of a battle until you get your calories down.

I'm going to be starting a cut ( sometime ) and I will be at 3000 cals also . I figured I'm maintaining at 3500 est.

Also if your not weighing your food , start.

I have a scale but it has some weirdass watch type batteries that I haven't found anywhere.

IW

:biglaugh: Find some or get a new scale.

You are putting a lot of time and energy into your workouts and your diet , you should take some extra time to get your food intake as perfect as you can. It really dosen't take that much time and once you get use to doing it you wont be able to stop.

You will be surprised :)

You're supposed to measure all food when it is cooked correct?

IW

Nope , Raw - and yes it does make a difference.

you can do it cooked or uncooked.....just remember that 1 oz cooked is not the same at 1 oz. raw :)

i bought a scale a few months ago.....i use that damn thing all the time...it's easy once you memorize what an ounce of each thing has for calories/protein/carbs. :)

i use www.nutritiondata.com for nutritional facts.

it is approximately .75-.8:1. So 100 g of uncooked chicken would be approx. 75-80 g cooked.

Just easier to weigh it out uncooked and save yourself all the math.

But can you see how it would add out to over eating if you did everything cooked.