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Your carb-up days are for refilling your glycogen stores in the muscle, and bumping up calorie levels slightly and also hardwearing . thyroid buzzing. They are not free-for-all, pig-out days. People make typical and negate all the fat loss they achieved till the carb-up day.
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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). The moment you are hungry again, eat a decreased "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, are usually back to zero carbs until your next workout.
