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If you are eating 6 meals a day, 5 of your 6 meals will contain carbs. An individual are are eating 5 meals per day, 4 of the 5 meals will contain those "clean" carbs. Your last meal on carb-up day in order to zero carbs again.

I should mention that through the diet when i was weightlifting and doing cardio exercise on a consistent basis. I sincerely reason why this factor was vital in retaining lean muscular mass while dropping as much body fat as possible while on the calorie restricted, low carb diet.

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Your carb-up days are for refilling your glycogen stores globe muscle, and bumping up calorie levels slightly a thyroid humming. They are not free-for-all, pig-out days. Much more make a number and negate all fat loss they achieved till the carb-up day.

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