Dilema on my carb up day....
 

Here's the situation.
My workout schedule got a little messed up this week because of work, school, girlfriend...etc....

I only use one carb up day, which is today, but I also really want to go to the gym and lift.
Common sense tells me that I should just bump up my carbs big time since
I will basically be doing a full upper body workout today.

I am currently 181 pounds at 9 % bodyfat.
How many grams of carbs should I take in considering I will be doing an
intense full upper body workout and this is my one and only carb up day?

Thanks :thup:

honest answer
 

The real answer is that you should not be working out on carb-up days as it will interfere with supercompensation.

But, if you are going to do it anyway, the best advice I can give is to make sure you hit these numbers today ...

grams protein = 168
grams carb = 786
grams fat = 75

Sip a carb-drink during your workout to give you an increase in carb intake that isn't included in the above numbers.

Try to get about 30% of the calories above within the 2 hours post workout, split over 2 - 3 feedings. Make the first one liquid, low-fat and within 15 mins following your workout.

The second should also be liquid and low-fat, within another 45 mins.

The last can be either solid or liquid, about an hour after the second liquid feeding.

You have your work cut out for you. LOL.

This has no science to support it, just what I would do if I were in your situation. Basically, you are taking advantage of the anabolic window by getting that 30% in.

Re: honest answer
 

I appreciate the input Trainerdan. :thup:
I'd say everything is going well so far.
I usually do not workout on my carb up day but it was a hectic week and my schedule got real messed up.

I actually sipped on a carb/protein drink during my workout
(Twinlab Ultra Fuel and whey protein).
I started carbing up first thing this morning and then I hit the gym.
It was probably the best workout I have had in a while.:D
I am tryin to hit those numbers you provided.

I will take all your great input into consideration.
Thanks again for the reply. :thup:
I LOVE CARB UP DAYS!! :D

565 grams of carbs and counting. :D

home free
 

Keep going, brother!

You're on easy street now. 200 or so grams of carb left, and 4 or so hours to go ... should be easy.

What are you carbbing up on? I just like to see everyone's personal preferences ... :D

Re: home free
 

Yup,
just a little more to go.

My situation is kinda unique/strange because I only use one carb up
day to ensure that I prevent overspill.

hmmmm.....
so far I've had...
-oatmeal
-Twinlab Ultra Fuel
-Low Fat Pop Tarts(fructose and sucrose :eek: :eek: I had to have some)
-Cereal
-Pasta
-Fat Free Biscotti
-Skim Milk
-Low Fat Ice Cream
-Sugar Free Jam(contains dextrose and maltodextrin)

I think that about sums it up so far.
I'll finish off the night with some low GI/fiberous carbs.