Hi there, I've a pretty strict diet which includes one cheat day a week. This day generally includes (for me) a lot of carbs and fat and protein mixed. Couldn't estimate calories or protein to fat ratio but I get 100-200 carbs and prob 75-100 grams protein. I know that is not much protein for weight training but right now my exercise throughout the week includes a lot of calisthenics and bodyweight resistance exercise with some weights and HIT cardio rather than a 2-3X wk heavy weight training. (am trying to improve in the agility/body conditioning/performance area)

My question has to do with my cheat day. Would it be more beneficial to do an intense training session for both lower and upper body ON my cheat day, thus feeding my body for recovery with the extra calories, or should I do that kind of thing the day after? I don't eat enough to feed my body for serious weight training throughout the week which is why I thought maybe the day of my cheat day would be better.

Meg

Hi Meg ...

If you follow the formula used in CKD, the carb-up comes right after a full body depletion workout.

Actually, I do my full body workout and then jump on and do some cardio, just to be sure I am fully depleted and bonking.

Then, BRING ON THE CARBS!

It sets up the whole glycogen supercompensation thing.