When I’m really gunning for aesthetic results, my carb cycle tends to start at 3 days low, 1 day high.
Over the course of a few weeks / months, I will push it up to 4 days low, then 5, and in the final week, my high carb day will be on the 7th day. Please bare in mind that this is a slow and progressive push, and that if you train, a once weekly high carb day absolutely isn’t enough in the long run.
My high carb days are 100% clean, and are always closely monitored in terms of calories and measurements.
I tend to refeed with oats and rice cakes because I have such a sweet tooth, but any clean starches will do just fine.
Here is a great, high carb breakfast I made this weekend:
OAT BANANA PANCAKES
1 Serving (4 small pancakes)
70g oats (any will do but the finer the cut, the fluffier the pancake)
1/2 tsp baking powder
`70ml unsweetened almond milk
1 small egg
1 small banana
Blend all ingredients together into a fine but thick consistency
Pour into a medium heat, non-stick pan (palm sized circles)
When the sides of the pancake look solidly formed, flip
Add topping(s) of choice