Carb Up Day!

[Alphatier]

A lot of people told me after 3 days of low carb days I need to have a day where I can eat more carbs than usual. So the last 6 days I kept my carbs around 80-100g and today I'm carbing up, shooting for about 300g.

Now I want to know what the reason behind Carbing up is? Also is 6 days in a row of low carb too much? If yes I thought about 3 days low carb 1 day high, 3 days low carb 1 day high ect......
Thanks for your help guys!

LNM

[FireGuy]

You carb back up to fully replenish your glycogen stores. This keeps your strength up as well as helping you hold muscle. Low carbs for extended periods of time can be catabolic. Are you doing this for cutting purposes? Also, I prefer 3 down 1 up but since you low carb days arent terribly low you might get away with 6-1.

[Alphatier]

You carb back up to fully replenish your glycogen stores. This keeps your strength up as well as helping you hold muscle. Low carbs for extended periods of time can be catabolic. Are you doing this for cutting purposes? Also, I prefer 3 down 1 up but since you low carb days arent terribly low you might get away with 6-1.

Thanks for the response. Yes I'm cutting at the moment(beach, etc.).

How low would you say would the carb intake have to be in oder to do a 3-1 split? Some people in my other thread are telling me that I should up my carbs? Could you check it out?
http://forums.steroid.com/showthread.php?t=380017
Thanks

[FireGuy]

If I was doing a 3-1 split I would go 50-50-50-300.

[Alphatier]

If I was doing a 3-1 split I would go 50-50-50-300.

Would you say a 3-1 split is better to maintain LBM than a 6-1 split?

[FireGuy]

To maintain LBM, absolutely.

[Alphatier]

To maintain LBM, absolutely.

Alright thanks for your help fireguy, I really appreciate it. Thou I have another problem. I think I'm consuming too much protein, but I don't know what to eat else, since I wanna keep carbs low. I'll up the fats a little bit, but I doubt that this will cut it. I'm consuming over 340g of protein a day and around 50-75g Fats!

[FireGuy]

That is a bit high but you gotta get your calories from somewhere. Maybe drop the protein by 75 grams and add in another 30-35 grams of fat in the form of flaxseed oil. That should keep your calories about the same and lower the protein intake.

[Alphatier]

That is a bit high but you gotta get your calories from somewhere. Maybe drop the protein by 75 grams and add in another 30-35 grams of fat in the form of flaxseed oil. That should keep your calories about the same and lower the protein intake.

Alright, with that my protein woule be around 280-300g and fat around 100g! You think the fat is good like that?

[FireGuy]

With your carbs at 50 and protein at 280 that still only puts you around 2200 calories with 100 grams of fat intake.

[Alphatier]

With your carbs at 50 and protein at 280 that still only puts you around 2200 calories with 100 grams of fat intake.

Yeah you're right, so I'll do as you said

How low should the protein and fat intake be on a Carb up day?

[FireGuy]

Keep them the same. If you lower them down it will defeat the purpose of your carb up day.

[Alphatier]

Keep them the same. If you lower them down it will defeat the purpose of your carb up day.

I'll be consuming too many cals if i up the carbs but keep pro/fats the same, no?

[Alphatier]

I'll be consuming too many cals if i up the carbs but keep pro/fats the same, no?

...................

[M302_Imola]

I'll be consuming too many cals if i up the carbs but keep pro/fats the same, no?

The extra cals will bring your body out of starvation mode, which is what you want to keep the fat burning process intact. Keep your protein high and drop the fat just a bit, maybe drop from 100g to 75g.

[FireGuy]

^^^^ Yes.

[Alphatier]

Ok so should I eat maintainance calories on Carb-up day, and the on low carb day just cut back 500Cal. like usual?

[Alphatier]

bump

[M302_Imola]

Ok so should I eat maintainance calories on Carb-up day, and the on low carb day just cut back 500Cal. like usual?

I would go 200-300 cals over maintenance on your carb-up day.

[Alphatier]

Oh okthanks a lot for your help bro!

When you cut down, do you do low carb too?