100 to 150 grams of carbs with that meal.LOW(ER) CARB (AFTER 14 DAYS)
Consume 50 to 75 grams of carbohydrates per day.
People who are looking for weight maintenance and
perform light physical activity should stay at this
level.OPTIONAL: CARB CYCLING
In this tier, carb intake can be increased after vigorous
training (see anaerobic examples in chapter 10 and
below).
Consume 75 to 150 grams of carbohydrates per day.
This amount is still vastly lower carb than the average
American diet. You can take advantage of the boosts
that you get from carbs by mixing low-carb days with
higher-carb days to fuel workouts and muscle growth,
and to maintain muscle when you’re losing body fat.On heavy workout days, start with 100 to 150 grams
post-workout, and have a lower fat intake that day.
Glycogen-depleting workouts include multiple heavy sets of
compound movements. This means 40 to 70 reps per
muscle group, two to three muscle groups per workout, and
compound movements including barbell squats, deadlifts,
pull-ups, push-ups, bench press, lunges, and dips. Dr. Paul
and I recommend working with an experienced trainer if
you are lifting for the first time.