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Make dietary changes incrementally. First cut out all simple sugars and sodas. Then, slowly ease back into eating 6 meals per day, along with slowly make all those meals in the ideal macronutrient composition.

Your carb-up days are for refilling your glycogen stores in the muscle, and bumping up calorie levels slightly to maintain your thyroid buzzing. They are not free-for-all, pig-out days. A lot more people make out of order and negate all fat loss they achieved up until the carb-up day.