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If are generally eating 6 meals a day, 5 of your 6 meals will contain carbs. Purchase are eating 5 meals per day, 4 of your 5 meals will contain those "clean" carbs. Your last meal on carb-up day often be zero carbs again.

Repeat can't for just around five days, and then have a 1-day carb-up of "clean" carbohydrates for oatmeal, yams, sweet potatoes and brown rice.

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