should I add a carb up day?

[motar]

I am currently 190 lbs and I am on a cutting diet. I am eating around 1900 calories a day and only 400 of that is from carbs. I been on this diet for around a week and I am starting to feel sluggish, I was wondering if its because my glycogen storages are low.

If I should carb up how many grams of carbs should I eat and if any of could post what you eat on your carb days it would be helpful.

Thanks in adcance

 

[overhead]

A couple of people here have suggested 3x body weight in carbs on carb up day. I cannot get to that number without feeling bloated, so I stick with about 400-500. Today was my carb up and so far I have eaten:

2 Protein shakes +dextrose
Cheerios and skim milk
Stuffing
Wheat bread
english muffin and jelly
chicken and brown rice
Spree (the candy)
Tuna sandwhich on wheat

Give your body sometime to adjust to the diet, if you have not low carbed before it can take sometime. How much fat are you eating every day? For fat lose on a low carb diet, especially during the first couple of weeks it really should be about 50-60% of your calories.

 

[motar]

I am eating around 80 grams of fat and 190 grams of protein. Also on my carb up day, how much protein and fat should I consume and do I need to watch the total calories?

Thanks

 

[overhead]

I would increase the fat to around 100 grams or so , especially during the first couple of weeks. It will help your body become fat adapted.

 

[Legion Kreinak2]

You need to keep the total calories at or under BWx12. Shoot for that. As for fat, eat a bit more then you are. Give it about two weeks to adjust to the no/low carbs.