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You look flat during the day 4. It is vital NOT what you will look like when fully carbed-up. Understand that each gram of glycogen in muscle mass brings 3 grams of water with it. When glycogen stores are low (and they will be) therefore « appear » flat and without requiring muscle. It’s only water, don’t sweat the concept. so to speak!
Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). Who are only you are hungry again, eat the little « regular » 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you back to zero carbs until the following workout.
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