In short: Basically, Im trying to get down a weight division on a keto diet & Lipolyze. I do a refeed/carb up on Sundays (1g Protein/ lb, Min 2g carbs/lb & no direct source of fat) - coming up to comps i have to do an extra training session on Sundays - how will effect the carb up? Should i just add 50g carbs to my PWO shake? (Yes, that means im training 7 days a week)
FRAT version: When im not training my Sundays usually look like this: Home from work about 5am Sunday (i bounce Fri & Sat nights, day job Mon-Fri) & start the carb up with a shake with 50g WMS & go to bed. Up about 11am, consume a fruit smoothie. Low-fat Pancakes about midday, 350g pasta about 3pm, roast with spuds & bread bout 6pm & then some more crap (usually chocolate or cake or whatever the missus has baked) about 8pm. I add whey to some meals to ensure i meet my protein needs.
If im training it will usually be about 1pm.
Also, im trying to break into the 155lb division (yes, im a tiny bouncer), consuming about 2000cals Mon-Sat & my refeed day works out to be just under 3000cals on avg.