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Does Lyle allow you to have PWO carbs? These shouldn't be a big deal as they leave your system pretty quickly. I am interested to see what he allows PWO.
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Not the first 3.5 days. I'm only allowed 3-4 meals with a daily total of <100 grams of carbs. My only goal is to sap away as much glycogen as possible through the very high volume I'm gonna do. By high volume, I'm talking a full body workout with 5-6 sets per muscle, around 15 reps per set with less than a minute rest between sets!
As for the carb sources, let'em rip. Here's a quote from him:
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With a carbohydrate intake this low, the source won't matter hugely. The reduction in carbs alone will be sufficient to cause all of the effects I described in previous chapters: lowered insulin, increased catecholamines, increased blood fatty acid levels, etc. However, choosing lower glycemic index, high-fiber carbs will keep you fuller because they take longer to digest and sit in your stomach longer.
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Basically, my goal is around 250 grams of protein per day, and less than 100 grams of carbs for the first 3 days.
During the carb load, I'm talking in a 24 hour period for my weight eating 1700 grams of carbs! He says to start off with dextrose after the high intensity workout, then gradually move to starches like begals. I'll explain more when I hit those days.