FRAT version: I'm currently experimenting with IF (16/8 Mon-Fri & 20/4 Sat/Sun) and carb cycling. Goal is to drop some BF & maintain strength, Im 28, 5ft 7, 165lbs & 9.7% BF (skin folds, accredited practitioner) I currently lift 4 days a week at 6am, an upper/lower split being 2 Max Effort days & 2 speed days p/wk. I consume 10g BCAA + 5g creatine mono, 10g BCAA immediately after & keep consuming 10g BCAA every 2 hours until i break my "fast" usually at 1pm, 5pm weekends.
Interested in your thoughts on pre-loading the carb cycle so I take the high days, the days before max efforts, as opposed to focusing on them post-workout.
Training/eating schedule could look like:
Mon: Max effort lower / low carbs
Tues: moderate carbs
Wed: Upper speed day / low carbs
Thurs: moderate carbs
Fri: Lower body speed day / high carbs
Sat:Max effort upper / low carbs
Sun: high carbs