getting slight hand shakes from keto, time for carb up, how much for low or high GI

[speed]

i read some on having only high GI carbs to get it in and out for easy return to keto and still stimulating the tyroid. when i read some high GI cheats they are refering to like breads, but i think glucose for high GI? and i read some on only low GI like oats. i read need atleast 50g for thryoid stim and some more like 150g of carbs. what should i have, how much, and how often? so confussed

 

[Dutch Tank]

I do a once a week refeed from friday 22h til sunday 7h..

So I start tonight with fruit, oats and a shake.. Then head to the gym with my friend.. Do a full body work-out.. Than a protein shake and maybe some energy drink.. Then we go eat a pizza shoarma.. You guys have that in the US? Than chill a bit and go to bed.. Then on saturday I eat a lot of carbs.. But clean ones.. Oats, Rice, Pasta.. Fruit as well.. Offcourse with proteins.. Meat, chicken, fish etc...

I work till 23h tonight and I'm a bouncer on saturdays and sundays so thats why I use these times..