Alternating days of higher vs. lower carb intake, especially when timed around workouts if you’re active, is beneficial for cutting your body fat percentage down while still not sacrificing your muscle mass. How many carbs should you aim for if you go with approach? Higher-carb days might include 100 grams of net carbohydrates, while lower-carb days should stay closer to 20–30 grams of net carbs. Exact numbers will differ, with men who are bigger and more active requiring more of both calories and carbs than smaller, less active women.
My buddies and I experimented with Carb Nite solution for several months. We found that if you are strength training 4 or more days a week, you need more frequent carb refeeds. We found that about 100grams of starchy carbohydrate every 3rd day was the sweet spot for minimizing muscle loss and keeping steady fat loss. We all tried the one carb refeed per week method, and fat loss was average. But 100 grams of carbs every 3rd day kept the fat loss moving at a consistent rate, while giving us just enough carbs to complete our training.