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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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