OK, I'm not sure I understand EXACTLY what all that means, but this is what I CAN tell you: I SUSPECT I occasionally go overboard on the refeeds - usually the week around my period. The other times seem to be OK, and I have been manipulating the GI lately to be higher at first, then drop it near the end. I'm also trying to control the carb choices in terms of sugar types better - I think I go for too much milk and yoghurt.
I extended the length to a whole day last week because I've found it much easier to NOT go overboard when I know there's another meal coming, if you understand what I mean. For some reason it's just easier to stay in control that way. Maybe it's too long too early, but lately by Friday night I'd kill for a sweet potato or bowl of rice, so I'm guessing at least the frequency is OK.
Heart rate is usually fairly easy to maintain at 73-77% on Mondays, then it drops a bit every day till it's about 68-69% by Friday. This is pretty much pedal to the metal, staying in a slight glute burn zone
Most water retention is gone by Wednesday, and I start looking pretty dry by Friday.
Using lots of ALA on refeeds, plus some chromium picolinate. Do I need that?
Oh, btw - losing a steady 1kg per week