My body fat is currently 14-15%
would 400g be enough to refill my glycogen levels for the following week?
i fixed my previous caloric breakdown and my new one looks like this
Sun-Fri a.m. 125g fat/<40g carbs/215g protein
I personally don’t think you can go too far wrong with the macronutrient split you have described. A sound keto formula is 50-55% from fat, with carbs making around 30-50g, the rest of the calories coming from protein. Your split has that. If you need to increase/cut calories stick to the percentage split and adjust calories accordingly.
From trial and error over the last 18 months on CKDs, I can state that less frequent, lower carb days work best for me. I have been around the 15-17% BF and can state from experience 36-48 carb ups every weekend did little to improve my body comp. Change occured when I followed CT’s advice (see Refined Physique Transformation). In summary, the carb up consisted of 1-2 meals one day per week (Sunday), with one being a true cheat meal. Estimate carb intake would have been around 250-300g.
Regarding your 400g carb refill query, the salient point for me was that the effects of glycogen ‘supercompensation’ appears to be widely exaggerated in some quarters. It stands to reason that if your body can only accommodate say 400g following depletion, adding another 400g is only going to be stored as fat (400g carbs = 1600 calories = approx 1/2lb fat) - exactly what you want to avoid.
The compensation period is supposed to be used as a window where you can maintain, or even gain, lean mass during an otherwise energy deficeit. Now given your primary goal is fat loss, you need to accept you want that window to close, i.e. so you get back into ketosis and maximise fat loss. Stuffing yourself with carbs until late Sunday night could mean you don’t get back into ketosis until Tuesday or even Wednesday, meaning you’re getting into the optimal fat-burning state for 3 days per week.
Now the caveat here is energy use. If you train more, participate in sports, lead an active lifestyle, etc, then additional carbs may benefit you (in fact HIIT can be quite oppressive on a low calorie keto diet).
However, my whole point here is ‘efficient’ fat loss. Most people can’t afford to devote themselves to training 1-2 times a day, 6 days a week, while consuming specific meals and supplements. So the balanced approach described achieves the same goals.
For what it’s worth, I’m currently on Berardi’s Get Shredded plan and post my progress on the Carb Cycling Experience thread. I’ve lost 11lbs during the first 34 days (currently on day 40), so I find it works well.