I don't do free days. They would do too much damage for me. When I started BFL, I was having 20-25 carbs a day. I started to feel low on energy, so I upped them to 30 and added in some steel cut oatmeal. Did the trick. Some days I have 40 carbs, but most days I'm around 30. I try to stay away from treats, I have them maybe once a month. I am having more this week, cause it's my week off though Good luck starting!