Carbs Cycling Experience

Nutrition
521

[quote]heavyset wrote:
jlats wrote:
My first week on my new carb cycling plan went extremely well. I somehow lost 5 pounds and got stronger (Benched 265 for 4 reps last week got 280 for 3 today.) I was on a low carb diet for 4 weeks prior to this so I am definitely pleased with the results so far.

Funny, that’s pretty much what I’m going to start doing aswell. May I ask whose CC methods are you using? And what’s your bf alike?
[/quote]

I’m 5’11 209 lbs roughly 12% (prob more… can see abs in morning) Started to cut 5 weeks ago at 225 lbs. My plan is inspired by Shelby, but tweaked some.

Monday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio
Tuesday- Low/Med- 2200 F-70 C-115 P-270
Squat dominant + intervals
Wednesday- LOW - 1800 F-90 C-<50 P-230
intervals
Thursday- Medium - 2200 F-55 C-150 P-265
Upper body + steady state cardio
Friday- Medium - 2200 F-55 C-150 P-265
Deadlift dominant + intervals
Saturday- LOW - 1800 F-90 C-<50 P-230
intervals
Sunday- High - 3500 F-25 C-600 P-220 (this is would I would do ideally… but didn’t actully count or plan much this past Sunday.)
OFF

522

Glad you stopped by Shelby.

Its too early to confirm this decision, but I think I’m going to attempt a refeed on Sunday. I say its too early, because…well, I haven’t been a “good” dieter as of late. Lots of unplanned cheat meals and I mean meals. So I don’t feel I deserve this upcoming refeed, but for some reason I “feel” (read: gut instinct) that I can pull it off. For the past 1.5 weeks or so, I’ve been cheat mealing (2-3 hour gourge fests) every 2nd-3rd night. My weight has been at a steady 185lbs and I look as lean as normal. lol. I’m more curious than anything and will attempt… wait for it…

keep waiting…

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??

523

[quote]elusive wrote:
Glad you stopped by Shelby.

Its too early to confirm this decision, but I think I’m going to attempt a refeed on Sunday. I say its too early, because…well, I haven’t been a “good” dieter as of late. Lots of unplanned cheat meals and I mean meals. So I don’t feel I deserve this upcoming refeed, but for some reason I “feel” (read: gut instinct) that I can pull it off. For the past 1.5 weeks or so, I’ve been cheat mealing (2-3 hour gourge fests) every 2nd-3rd night. My weight has been at a steady 185lbs and I look as lean as normal. lol. I’m more curious than anything and will attempt… wait for it…

keep waiting…

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??[/quote]

I envy you. I tried 1600 and spilled over so much I probably won’t even hit baseline this week. That was going 2 weeks without a refeed too. Lucky bastard.

524

[quote]elusive wrote:

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??[/quote]

I think you will soon make Kobayashi cry like a girl.

I say…do it, but let us plan your menu :slight_smile:

What I would like to know, though - and this is a question for Shelby - is how people are able to get away with more and more CHO when their muscle mass hasn’t increased significantly (or maybe it has and I am wrong). I mean, how much can you “milk” the super-compensation effect?

Physiologically, is anything changing in your body (other than a possible increase in muscle tissue) that allows you to progressively store more CHO without spilling over?

Second, what is the cumulative effect of storing more and more CHO as glycogen? Is it simply that you have more “fuel” for training, or does it do something else for you?

Shelby? I’d love to hear your thoughts.

525

Depending on how the gym goes tonight, i’m heading back on carb cycling for next week. Since a lower back injury, i’ve just been on low carb just to try and stave off any fat gain whilst I cant train.

As it seems the new ideal for fat loss is 6 low, 1 high, which suits me fine! I quite enjoy low carbing it.

My low diet is going to be

B:3 whole eggs, 2 slices salami, 1 slice cheese, 50g protein shake w/water, 1/4 cup almonds
S-100g tuna, sliced cucumber/100g strip steak and green pepper, 1tbsp EVOO
L-Chicken breast/breast and a half, mixed salad, 3 tbsp EVOO
S-100g tuna, sliced cucumber/100g strip steak and green pepper, 1tbsp EVOO
PWO-30g Whey/30g WMS/5g BCAA/5g Creapure
D-Lean meat, veggies/salad
S-50g Protein Shake w/water + 2g Xanthan Gum, 1/2 cup almonds

Now, i understand on a high day your meant to keep fat to a minimum, but I love my almonds! How does this grab you for the ‘high’ day

B-1 cup oats with milk+jam, protein shake, banana
S-Tuna/steak wrap
L-Chicken Sandwiches
S-Tuna/steak wrap
PWO-30g Whey/30g WMS/5g BCAA/5g Creapure
D-Chicken/Steak/Fish with mashed potatoes
S-Shake and almonds

Really reluctant to have carbs in the last meal of the day, but will the almonds be a bad idea? Its basically a P/F meal, which is always a favourite, the rest are clear P/C meals.

I train full body 3x a week(M/W/F), 2x cardio(Tu/Sa). I was thinking about the high day on Monday and bop through the rest of the week low carb. Establish baseline on Monday morning before the ‘high’ day begins to work on progress etc.

Until I work out my tolerances I dont want to go mad with the refeed/high day. Protein is basically the same on both days, around 300g @ 208lbs roughly 18%.

526

[quote]ShelbyStarnes wrote:
I just found this thread, good stuff in here guys.

If I can answer any questions on my style of carb cycling (or anything else) feel free to post them up and I’ll try to get to them.

Cheers,
Shelby[/quote]

How would you differ your approach for someone who wants to gain mass, but used to be fat (25% +) and have poor insulin sensitivity?

I want to take the Carb Cycling approach to mass gain but I’m concerned about putting on all the Fat again.

LR

527

[quote]ajweins wrote:
elusive wrote:
Glad you stopped by Shelby.

Its too early to confirm this decision, but I think I’m going to attempt a refeed on Sunday. I say its too early, because…well, I haven’t been a “good” dieter as of late. Lots of unplanned cheat meals and I mean meals. So I don’t feel I deserve this upcoming refeed, but for some reason I “feel” (read: gut instinct) that I can pull it off. For the past 1.5 weeks or so, I’ve been cheat mealing (2-3 hour gourge fests) every 2nd-3rd night. My weight has been at a steady 185lbs and I look as lean as normal. lol. I’m more curious than anything and will attempt… wait for it…

keep waiting…

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??

I envy you. I tried 1600 and spilled over so much I probably won’t even hit baseline this week. That was going 2 weeks without a refeed too. Lucky bastard.[/quote]

I feel ya man, I went up to about 1400 this last refeed and I think thats definitely stretching the upper limits of what I can do. I’ll probably hit baseline tomorrow or the day after, so I figure I do better off more in the neighborhood of ~1000.

To Shelby, 2 questions:

  1. how would you recommend transitioning from essentially a CKD with massive refeed day as alot of people here are doing into a more “normal” carb cycling? Due to the nature of carb cycling being a gradual reintroduction of daily carbs I figure it should be pretty smooth, but I was curious as to your take on it.

  2. I know you don’t really count incidentals when looking at macros. How far do you take this? I know for eggs you recommend a mix of whole/whites, but what about dairy (cheeses, milk etc)? Would having cuts of red meat be fine on high carb days where fat is to be kept ALAP? Or do you suggest sticking to lean meats?

thanks in advance!

528

Hi chaps

I’ve been keeping an eye on this thread but this is my first post.

I’m on Day 17 of Berardi’s Get Shredded plan. I’ve dropped 4lbs for the first 14 days (14% BF).
I’ve tweaked it only in that I strive for 30g per day max carbs to evoke ketosis (Berardi doesn’t think this is necessary per se). The nutrition and training is based on Thibaudeau’s recommendations.

In summary, the diet is equating to 2000kcals per day spread over 3-4 meals. This is supplemented with 5g BCAAs and 2.5g creatine as 1-2 meal replacements. Nutrient-wise it’s as expected, i.e. good proteins and fats with green veggies, etc, making up limited carb intake.

The carb-up happens once every 14 days. I had my first one on Sunday, and probably had a few junk items that I shouldn’t have but otherwise it wasn’t too bad. However, I did feel shit by bedtime as a result of all the extra food/carbs.

I’ve trawled threads seeking experience on Get Shredded but most people appear to sack it after short periods. I’m guessing a lot of people stuggle to comply with the calorie and carb restrictions?

I’d love to hear from anyone who has completed Get Shredded for 6-12 weeks for feedback.

JB

529

I was on it for six weeks. I feel like I could have stayed on it longer but I was doing too much cardio which burned me out. In those six weeks I dropped from 202 to 186. So that is 16 pounds and I was already semi dieting before this so the weight was not just water and glycogen.

The reason I did not stay on it is that with my cardio schedule I just got too burned out and towards the end my workouts suffered. Right now I would rather do more cardio than drop cals that low.

Also, I am in single digit bodyfat now and I think the diet is great for getting from ~15% BF to 9-10% BF. It did it for me in about 6 weeks. However, I feel that as one gets leaner muscle loss becomes an issue if you are only getting refeeds every 14 days. I am taking a much more moderate fat loss approach now that I am leaner and only trying to lose 1-1.5 lbs a week and maybe get a little stronger.

I conclusion I think it is a great diet and I do not regret it at all. If you are over 10% BF and want to get under 10 as fast as possible this is the way to do it. But I just want to take a more moderate approach to avoid muscle loss as much as possible.

Another reason I got off it is that finals is coming up for me and the GSD (or maybe all the cardio) really made me tired, irritable, and my brain just felt like mush.

530

[quote]ajweins wrote:
I was on it for six weeks. I feel like I could have stayed on it longer but I was doing too much cardio which burned me out. In those six weeks I dropped from 202 to 186. So that is 16 pounds and I was already semi dieting before this so the weight was not just water and glycogen.

The reason I did not stay on it is that with my cardio schedule I just got too burned out and towards the end my workouts suffered. Right now I would rather do more cardio than drop cals that low.

Also, I am in single digit bodyfat now and I think the diet is great for getting from ~15% BF to 9-10% BF. It did it for me in about 6 weeks. However, I feel that as one gets leaner muscle loss becomes an issue if you are only getting refeeds every 14 days. I am taking a much more moderate fat loss approach now that I am leaner and only trying to lose 1-1.5 lbs a week and maybe get a little stronger.

I conclusion I think it is a great diet and I do not regret it at all. If you are over 10% BF and want to get under 10 as fast as possible this is the way to do it. But I just want to take a more moderate approach to avoid muscle loss as much as possible.

Another reason I got off it is that finals is coming up for me and the GSD (or maybe all the cardio) really made me tired, irritable, and my brain just felt like mush. [/quote]

Cheers for the input mate.

In the past I have screwed up similar drastic diet plans by inserting too much HIIT. Following Thib’s/Berardi’s advice, I don’t do any on this plan and instead just do some gentle steady-state stuff. Although, to be fair, the lactate-inducing sessions are pretty HIIT in nature. I think I just need to be careful with the frequency of these.

My first goal is 28 days on the plan, then 42 days, then 56.

I was hoping that a heavy weights session on the re-feed day (recommended by Berardi) would potentially trigger an anabolic effect via glycogen supercompensation, etc. Did you experience this?

JB

531

[quote]London Runner wrote:
ShelbyStarnes wrote:
I just found this thread, good stuff in here guys.

If I can answer any questions on my style of carb cycling (or anything else) feel free to post them up and I’ll try to get to them.

Cheers,
Shelby

How would you differ your approach for someone who wants to gain mass, but used to be fat (25% +) and have poor insulin sensitivity?

I want to take the Carb Cycling approach to mass gain but I’m concerned about putting on all the Fat again.

LR[/quote]

If you’re lean enough to start an “offseason” style diet, I really wouldn’t change much to be honest. If anything, you might have to be do less high days per week, but generally speaking I wouldn’t change much at all. I would not begin an offseason diet until you’re lean though.

532

[quote]ShelbyStarnes wrote:
If you’re lean enough to start an “offseason” style diet, I really wouldn’t change much to be honest. If anything, you might have to be do less high days per week, but generally speaking I wouldn’t change much at all. I would not begin an offseason diet until you’re lean though.

[/quote]

Thanks for the info.

I’m not planning to start Carb Cycling till Aug 31st, I’m just trying to get everything in place so there’s nothing to think about when I do start.

I’m currently @ 18%, and will be doing CT’s Regressive Ketogenic Cyle (possibly twice) to get as lean as possible before I start a mass gain.

LR

533

[quote]elusive wrote:
Glad you stopped by Shelby.

Its too early to confirm this decision, but I think I’m going to attempt a refeed on Sunday. I say its too early, because…well, I haven’t been a “good” dieter as of late. Lots of unplanned cheat meals and I mean meals. So I don’t feel I deserve this upcoming refeed, but for some reason I “feel” (read: gut instinct) that I can pull it off. For the past 1.5 weeks or so, I’ve been cheat mealing (2-3 hour gourge fests) every 2nd-3rd night. My weight has been at a steady 185lbs and I look as lean as normal. lol. I’m more curious than anything and will attempt… wait for it…

keep waiting…

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??[/quote]

Huge refeeds with 2-3 hour gorging every 2nd-3rd night and you look how you do…your a freak (and I’m completely jealous)

[quote]ajweins wrote:
I was on it for six weeks. I feel like I could have stayed on it longer but I was doing too much cardio which burned me out. In those six weeks I dropped from 202 to 186. So that is 16 pounds and I was already semi dieting before this so the weight was not just water and glycogen.

The reason I did not stay on it is that with my cardio schedule I just got too burned out and towards the end my workouts suffered. Right now I would rather do more cardio than drop cals that low.

Also, I am in single digit bodyfat now and I think the diet is great for getting from ~15% BF to 9-10% BF. It did it for me in about 6 weeks. However, I feel that as one gets leaner muscle loss becomes an issue if you are only getting refeeds every 14 days. I am taking a much more moderate fat loss approach now that I am leaner and only trying to lose 1-1.5 lbs a week and maybe get a little stronger.

I conclusion I think it is a great diet and I do not regret it at all. If you are over 10% BF and want to get under 10 as fast as possible this is the way to do it. But I just want to take a more moderate approach to avoid muscle loss as much as possible.

Another reason I got off it is that finals is coming up for me and the GSD (or maybe all the cardio) really made me tired, irritable, and my brain just felt like mush. [/quote]

Damn thats a ton of fat to drop in 6 weeks, doing the calculations thats about 12-13lb. of it being fat and in 6 weeks…I’d kill for fat loss that fast. It makes me think I should be more extreme in the future when I start a cut because I’ve never consistently lost more than a pound of fat a week, hell I’d actually be happy with even that compared to what I’ve done in the past

534

[quote]JamesBrawn007 wrote:
ajweins wrote:
I was on it for six weeks. I feel like I could have stayed on it longer but I was doing too much cardio which burned me out. In those six weeks I dropped from 202 to 186. So that is 16 pounds and I was already semi dieting before this so the weight was not just water and glycogen.

The reason I did not stay on it is that with my cardio schedule I just got too burned out and towards the end my workouts suffered. Right now I would rather do more cardio than drop cals that low.

Also, I am in single digit bodyfat now and I think the diet is great for getting from ~15% BF to 9-10% BF. It did it for me in about 6 weeks. However, I feel that as one gets leaner muscle loss becomes an issue if you are only getting refeeds every 14 days. I am taking a much more moderate fat loss approach now that I am leaner and only trying to lose 1-1.5 lbs a week and maybe get a little stronger.

I conclusion I think it is a great diet and I do not regret it at all. If you are over 10% BF and want to get under 10 as fast as possible this is the way to do it. But I just want to take a more moderate approach to avoid muscle loss as much as possible.

Another reason I got off it is that finals is coming up for me and the GSD (or maybe all the cardio) really made me tired, irritable, and my brain just felt like mush.

Cheers for the input mate.

In the past I have screwed up similar drastic diet plans by inserting too much HIIT. Following Thib’s/Berardi’s advice, I don’t do any on this plan and instead just do some gentle steady-state stuff. Although, to be fair, the lactate-inducing sessions are pretty HIIT in nature. I think I just need to be careful with the frequency of these.

My first goal is 28 days on the plan, then 42 days, then 56.

I was hoping that a heavy weights session on the re-feed day (recommended by Berardi) would potentially trigger an anabolic effect via glycogen supercompensation, etc. Did you experience this?

JB[/quote]

For my refeeds I did a high carb low fat day (like the ones advocated in this thread), and to get enough calories in you have to take a lot of carbs. Because of this I did not do any weight training since I was too sleepy and stuffed. I did do intervals on a bike upon waking up to help initiate glycogen supercompensation.

535

I am on the GSD and I just did my first re-feed on Saturday (I did nothing but sit on my ass and eat all day). The macros for my re-feed were: 1,000g CHO (65%), 350g (25%) PRO, and 75g FAT (10%), for a total of 6,075 kcals (I really felt like I could eat a ton more too, but I didn’t have any more food).

I gained about 4-5 lbs from the re-feed and today after my training session I am down 1-2 lbs from baseline before the re-feed. Needless to say I think that a high GI carb, low fat re-feed is the way to go over just a cheat day. Even though re-feeding this way isn’t as fun as an all out cheat day I didn’t feel like shit at all during or after the re-feed.

536

[quote]pumped340 wrote:
elusive wrote:
Glad you stopped by Shelby.

Its too early to confirm this decision, but I think I’m going to attempt a refeed on Sunday. I say its too early, because…well, I haven’t been a “good” dieter as of late. Lots of unplanned cheat meals and I mean meals. So I don’t feel I deserve this upcoming refeed, but for some reason I “feel” (read: gut instinct) that I can pull it off. For the past 1.5 weeks or so, I’ve been cheat mealing (2-3 hour gourge fests) every 2nd-3rd night. My weight has been at a steady 185lbs and I look as lean as normal. lol. I’m more curious than anything and will attempt… wait for it…

keep waiting…

3,000grams of CHO!

lol. My plan is to not stop until my goal has been reached. What do you guys think, thumbs up or down??

Huge refeeds with 2-3 hour gorging every 2nd-3rd night and you look how you do…your a freak (and I’m completely jealous)

ajweins wrote:
I was on it for six weeks. I feel like I could have stayed on it longer but I was doing too much cardio which burned me out. In those six weeks I dropped from 202 to 186. So that is 16 pounds and I was already semi dieting before this so the weight was not just water and glycogen.

The reason I did not stay on it is that with my cardio schedule I just got too burned out and towards the end my workouts suffered. Right now I would rather do more cardio than drop cals that low.

Also, I am in single digit bodyfat now and I think the diet is great for getting from ~15% BF to 9-10% BF. It did it for me in about 6 weeks. However, I feel that as one gets leaner muscle loss becomes an issue if you are only getting refeeds every 14 days. I am taking a much more moderate fat loss approach now that I am leaner and only trying to lose 1-1.5 lbs a week and maybe get a little stronger.

I conclusion I think it is a great diet and I do not regret it at all. If you are over 10% BF and want to get under 10 as fast as possible this is the way to do it. But I just want to take a more moderate approach to avoid muscle loss as much as possible.

Another reason I got off it is that finals is coming up for me and the GSD (or maybe all the cardio) really made me tired, irritable, and my brain just felt like mush.

Damn thats a ton of fat to drop in 6 weeks, doing the calculations thats about 12-13lb. of it being fat and in 6 weeks…I’d kill for fat loss that fast. It makes me think I should be more extreme in the future when I start a cut because I’ve never consistently lost more than a pound of fat a week, hell I’d actually be happy with even that compared to what I’ve done in the past
[/quote]

Yeah…like I said, it works. But I was a zombie half the time doing fasted morning cardio and lifting 5 times a week. I don’t know how I would have gotten through the workouts without ephedrine sometimes.

537

[quote]waldo21212 wrote:
I am on the GSD and I just did my first re-feed on Saturday (I did nothing but sit on my ass and eat all day). The macros for my re-feed were: 1,000g CHO (65%), 350g (25%) PRO, and 75g FAT (10%), for a total of 6,075 kcals (I really felt like I could eat a ton more too, but I didn’t have any more food).

I gained about 4-5 lbs from the re-feed and today after my training session I am down 1-2 lbs from baseline before the re-feed. Needless to say I think that a high GI carb, low fat re-feed is the way to go over just a cheat day. Even though re-feeding this way isn’t as fun as an all out cheat day I didn’t feel like shit at all during or after the re-feed.[/quote]

Nice job!

538

[quote]waldo21212 wrote:
I am on the GSD and I just did my first re-feed on Saturday (I did nothing but sit on my ass and eat all day). The macros for my re-feed were: 1,000g CHO (65%), 350g (25%) PRO, and 75g FAT (10%), for a total of 6,075 kcals (I really felt like I could eat a ton more too, but I didn’t have any more food).

I gained about 4-5 lbs from the re-feed and today after my training session I am down 1-2 lbs from baseline before the re-feed. Needless to say I think that a high GI carb, low fat re-feed is the way to go over just a cheat day. Even though re-feeding this way isn’t as fun as an all out cheat day I didn’t feel like shit at all during or after the re-feed.[/quote]

I won’t be able to eliminate some junk on my next re-feed day (11 days and counting!), following 13 days in ketosis and 2000kcals per day. However, I think you’re bang on with your macro split.

539

[quote]JamesBrawn007 wrote:
waldo21212 wrote:
I am on the GSD and I just did my first re-feed on Saturday (I did nothing but sit on my ass and eat all day). The macros for my re-feed were: 1,000g CHO (65%), 350g (25%) PRO, and 75g FAT (10%), for a total of 6,075 kcals (I really felt like I could eat a ton more too, but I didn’t have any more food).

I gained about 4-5 lbs from the re-feed and today after my training session I am down 1-2 lbs from baseline before the re-feed. Needless to say I think that a high GI carb, low fat re-feed is the way to go over just a cheat day. Even though re-feeding this way isn’t as fun as an all out cheat day I didn’t feel like shit at all during or after the re-feed.

I won’t be able to eliminate some junk on my next re-feed day (11 days and counting!), following 13 days in ketosis and 2000kcals per day. However, I think you’re bang on with your macro split. [/quote]

I think “junk” is a relative term. For my re-feed my food choices were: 1 bag plain white bagels (I ate all 6 of them), 1 tub fat free cream cheese, 1/2 gallon fat free milk, 1 whole pizza (made with a low fat pre-made crust, extra lean turkey, low fat motzerella, and of course sauce), 1 container fat free ice cream, and a pasta dinner at olive garden (I got the only plain pasta dish on the menu - one of their low fat selections). To some this may be all junk food, to some this maybe better than their regular eating when not dieting. Like I said it definately isn’t as fun as eating whatever the hell you want since it requires some planning, self control, ect, but I ate a lot and it actally helped me drop fat and get leaner.

540

[quote]waldo21212 wrote:
JamesBrawn007 wrote:
waldo21212 wrote:
I am on the GSD and I just did my first re-feed on Saturday (I did nothing but sit on my ass and eat all day). The macros for my re-feed were: 1,000g CHO (65%), 350g (25%) PRO, and 75g FAT (10%), for a total of 6,075 kcals (I really felt like I could eat a ton more too, but I didn’t have any more food).

I gained about 4-5 lbs from the re-feed and today after my training session I am down 1-2 lbs from baseline before the re-feed. Needless to say I think that a high GI carb, low fat re-feed is the way to go over just a cheat day. Even though re-feeding this way isn’t as fun as an all out cheat day I didn’t feel like shit at all during or after the re-feed.

I won’t be able to eliminate some junk on my next re-feed day (11 days and counting!), following 13 days in ketosis and 2000kcals per day. However, I think you’re bang on with your macro split.

I think “junk” is a relative term. For my re-feed my food choices were: 1 bag plain white bagels (I ate all 6 of them), 1 tub fat free cream cheese, 1/2 gallon fat free milk, 1 whole pizza (made with a low fat pre-made crust, extra lean turkey, low fat motzerella, and of course sauce), 1 container fat free ice cream, and a pasta dinner at olive garden (I got the only plain pasta dish on the menu - one of their low fat selections). To some this may be all junk food, to some this maybe better than their regular eating when not dieting. Like I said it definately isn’t as fun as eating whatever the hell you want since it requires some planning, self control, ect, but I ate a lot and it actally helped me drop fat and get leaner.
[/quote]

I agree “junk” is a relative term. I think you can become as fanatical about food planning on the re-feed day as any other on the GSD. It does require planning - buy mine in a few days in advance to cover most of it.
However, I don’t plan on missing a cheat meal or two after 13 days on a strict keto plan. I simply would go off my trolley otherwise!