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Your carb-up days are for refilling your glycogen stores in the muscle, and bumping up calorie levels slightly to keep your thyroid whistling. They are not free-for-all, pig-out days. Company make completely and negate all body fat loss they achieved till the carb-up day.

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If you are eating 6 meals a day, 5 of your 6 meals will contain carbs. If you are eating 5 meals per day, 4 of one's 5 meals will contain those "clean" carbs. Your last meal on carb-up day will be zero carbs again.

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