Hello people,

I have been using a moderate/low carbohydrate diet , consististing of most of the complex carbs from breakfast cereal/wheat bran/oats (60-70grams) with 3 egg whites before exercise in the morning. Then after exercise I would go low carbohydrate using protein and veggies on every meal every 3 hours. I am pretty cut around 9-10 %.
I want to use another strategy since the above strategy i think inhibits glycogen restoration of muscle.

Note : I dont use any supplement except multiv and vitamin C and efa s

Would it be better , if, i woke up in the morning, eat some Chicken with (20-30 grams of wheat bran ( 40 grams of fiber every 100 ,i really need this since it 's like a medication to my constipation problem ,it works on me) some efas.... Then Work out.......and eat most of my carbohydrates after the exercise?...ANd would it be wise to eat Corn Flakes(clean High GI)around 50-60 carbs( or white rice) with 3-4 egg whites?.....wouldnt this replce my glycogen stores in muscle? thanks

Note: I prefer a solid food like cornflakes instead of a drink since I would be hungry and drinking does not satisfy me :) Cornflakes are high In GI , sodium is needed for electrolytes replacement also . What you think?

I think if you're consistently staying under 100g of carbs each day, you should schedule in at last one day a week of a high carb day (at least 200g or more) as a so-called refeed. Many people on a moderately low carb diet do this for energy and metabolic reasons.

Yes, you are better off getting your carbs after your workout, rather than before, if you feel that a fat/pro meal gives you enough energy to complete your workout.

Some recent studies have confused the understanding of the role of PWO glycogen restoration, and the window of opportunity. I think if you're concerned about a high insulin spike while cutting, you can probably get away with those carb suggestions after your workout. Just make sure you are getting some protein with your meal.



Hello people,

I have been using a moderate/low carbohydrate diet , consististing of most of the complex carbs from breakfast cereal/wheat bran/oats (60-70grams) with 3 egg whites before exercise in the morning. Then after exercise I would go low carbohydrate using protein and veggies on every meal every 3 hours. I am pretty cut around 9-10 %.
I want to use another strategy since the above strategy i think inhibits glycogen restoration of muscle.

Note : I dont use any supplement except multiv and vitamin C and efa s

Would it be better , if, i woke up in the morning, eat some Chicken with (20-30 grams of wheat bran ( 40 grams of fiber every 100 ,i really need this since it 's like a medication to my constipation problem ,it works on me) some efas.... Then Work out.......and eat most of my carbohydrates after the exercise?...ANd would it be wise to eat Corn Flakes(clean High GI)around 50-60 carbs( or white rice) with 3-4 egg whites?.....wouldnt this replce my glycogen stores in muscle? thanks

Note: I prefer a solid food like cornflakes instead of a drink since I would be hungry and drinking does not satisfy me :) Cornflakes are high In GI , sodium is needed for electrolytes replacement also . What you think?