T Nation

Shugart, High-Carb Day on T-Dawg


#1

Chris,

How many and what types of carbs do you recommend for this day? I prefer this option because, snce doing the Rapid Fat Loss Diet, I've developed a very low tolerance to cheat meals. Since the diet, EVERY time I've had a cheat meal, I've had a minor food intolerance afterwards.

My idea of a carb-up day is to consume 5 to 6 grams of carbs per pound of bodyweight from low-fat sources and to keep the rest of dietary items low in fat too and keep protein moderate.
Since it's hard to consume that many carbs from "clean" sources, I've carbed up in the past with items like pretzels, bagels, pancakes, waffles, maple syrup, and so on, along with some cleab sources like oatmeal, whole-grain bread, fruits, etc.

What do you suggest? I'd like to use this scheme with clients in the future too.

Anyone else have any ideas?


#2

How about fruits?


#3

Did you read through the carb cycling thread? There is a ton of info in there on refeeds (high carb day). Personally I start the day with simpler carbs like pancakes and fat free ice cream and move toward cleaner ones like sweet potatoes and oatmeal later in the day. Eating 600+ carbs all from clean sources becomes a challenge and up around 1000+ it’s damn near impossible.


#4

Read above; I mentioned fruits.