Mon, Sep-02-02, 13:25
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Plan: Zone
Stats: 255/242/230
BF:21%/15%/8%
Progress: 52%
Location: Philly
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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.
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