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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, a particular.2 for bulking up at 20% above maintenance calories. Of a simple maintenance diet enter 1.0 (modify to your needs).
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If you are eating 6 meals a day, 5 of your 6 meals will contain carbs. Purchase are eating 5 meals per day, 4 of the 5 meals will contain those "clean" carbs. Your last meal on carb-up day often be zero carbs again.
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They could be for fruits, vegetables (as fruit will easily mask any vegetable taste), and in addition for muscle builders. A little milk, whey protein powder, peanut butter and banana is designed for an after work out move.
