What happens if you have fat on your carb up/refeed days?

For the past two or three weeks, Ive onlyl been eating carbs (plain ol sugar) post workout and also very early in the morning when waking up, I'll have like a banana and two kiwis. Other than that, for six days a week ive been eating cheese and meat to the fullest, as well as lots of brocolli and spinach. (I dont count veggies as carbs, although I know they techinically are)
 
My last refeed day I treated as a cheat day, drinking vodka with my homies and eating hot cheetos and cookies. This past week, I got some cookies/donuts that I saved from my work at my dining commons for my carb day. But it just hit me that these things have tons of fat too, I was only looking at them as carb sources. I still really want to eat them though, lol, so if I eat two donuts and 4 cookies on my refeed day, and stick to oatmeal and plain bread the rest of the day, is that okay?

its not a good idea.  The best way to achieve glycogen supercompensation (which is the goal of the carb up) is to fill the muscles with glycogen as fast as possible which is slowed down by eating fat.  The best way is to start the day off with fruit juice and high glycemic carbs and end it with lower gi carbs.  The fat will also up your calorie count for the day and could cause you to store alot of fat.  I keep my carb ups pretty strict and by that i mean the worst thing im eating is skim milk.  I still notice if i overdo it the next day I will look smoother than the day before, although its mostly from water, the fact that I am looking smooth means I already spiked my insulin high and ate too much on top of it.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Hmmm, it seems to be that fats and carbs can NEVER be mixed together, huh? Well, what Im gonna do I think is do legs tomorrow really hard, then immediately have my usual dextrose/protein shake. Then I'll have some captain crunch cereal. Then I'll have bread and oatmeal. Then much later in the day when fat is okay(I think, right?), I'll just eat my 2 donuts and 4 cookies.

Im not the type to go crazy if one little thing goes wrong, I doubt the whole refeed day will be screwed up by 2 donuts and 4 cookies. However, I will not treat any other future refeed day as a cheat, now that I know what to do.

Low GI carbs and fat can be mixed in a meal. On a carb refeed though, it is essential to keep fat low so your body uses your stored body fat for energy while you refill your glycogen stores.

I would personally suggest surrounding your workouts with carbs so you don't have to worry so much about a carb up, and any cheat day can be a cheat day without having to worry about counting fat or anything else.

So is a carb up day not necessary if you are eating PWO carbs and early morning fruits every day? Is that just way too much glycocen? Would you recommend eating no PWO carbs 6 days a week with a refeed day, eat only PWO carbs without a refeed, or eat PWO carbs with a refeed day as well?

dtes


So is a carb up day not necessary if you are eating PWO carbs and early morning fruits every day? Is that just way too much glycocen? Would you recommend eating no PWO carbs 6 days a week with a refeed day, eat only PWO carbs without a refeed, or eat PWO carbs with a refeed day as well?

If youre gonna do the ckd, then no dont eat pwo carbs 6 days.

Otherwise just do a tkd and eat carbs pre-workout or just do a regular low carb cycling diet.

pre-workout carbs are better than post workout carbs in keto because they up the intensity and are burned during the workout if you get it right so you can stay in keto.  post workout carbs, especially fruit and fructose will knock you out of keto.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.