How many grams of carbohydratres should you take during your loading phase after depletion? Over the last 3 days I have brought my carb intake down to virtually 0 (11grams). I have trained to deplete my muscle glycogen and am ready to reload carbs. how many grams should i take??? I am 73kg with 11.5%BF according to a Dexa Scan(i really thought i would have been lower:( oh well)My current calorific intake is 2,600kcal per day.
the Dexa Scan says i'm 61.4kg lean body mass and 63.9kg fat free mass. i want nice full muscles but mainly ripped abs. can anyone advise on carb options that are BOTH low sodium and low gi?