To Carb-up Or Not Carb-up

[Mr.X]

OK but what kind of carbs? Or does it matter. The carbs I eat are Sweet potatos, rice cakes, brown rice, ok lets be real Big Macs, A double double animal style from IN and OUT.

No just kiding I am a wrestler and have to lose weight so I really cut my carbs to almost nothing for about 5 day's straight and then after weigh-ins I eat like sh!t. I need a carb up plan for the night before so I can feel good make the weight and have some carbs but I just don't know what I should eat???

Refer to my CKD MANUAL for carb-up details:

C&P:
DAY 7: --carb-up BMR+30%
EXAMPLE FOR A 200lb PERSON:
2400cal (BMR) x .30= 720cal
2400cal + 720cal=3120cal
~70%carbs/20%protein/10%fat~
CARBS:
3120 x .70= 2185 cal from carbs
Carbohydrates have 4cal/g
2185cal divided by 4ca/g=546g carbs
PROTEIN:
3120 x .20=624cal from protein
Protein has 4cal/g
624cal divided by 4cal/g=156g protein
FAT:
3120 x .10=312 cal from fat
Fat has 9cal/g
312 divided by 9=35g fat
Totals: 546g carbs/156g protein/35g fat
SAMPLE CARB-UP: (6meals) based on 200lb person's
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts

Mr.X