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Written by Administrator
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Page 12 of 14
If you are experiencing any of the above then, assuming all other aspects of
your diet are as per the plan, hormones and health are in check, increase
carbohydrates by adding one 20-gram portion as per the charts further in the
chapter.
Add the extra carbohydrates to your two power meals, breakfast and post
workout. You can add extra carbohydrates to other meals preferably meals
earlier in the day only when it is not practical to add more carbohydrates to your
power meals.
Power meals (breakfast and post training) will contain 50 to 60% of your
daily carbohydrate intake.
Monitor your results for a week. If no improvement, then increase carbohydrate
intake each week until you feel either an improvement or start to gain fat.
If body fat levels increase then cut back carbohydrates to previous level. Lack of
carbohydrates is probably not the root of the problem.
Cut carbohydrates using the same method. Reduce by one 20-gram portion per
week. Drastic decreases in carbohydrate intake are only made to control water
retention. In addition, even with water retention the first step is cutting all simple
carbohydrates first. Other problems can usually be solved by 20-gram
adjustments.
2 grams per pound bodyweight is the maximum carbohydrate intake for an active
athlete daily.
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