i've mentioned this many times before, and it should be clear that it's not a "carb up"... I don't even like to call it a cheat meal anymore. to me it's normal food.
anyway... 3 days low carb, low cal... let's say between 8-10 cals per lb, 1 gr protein per lb bodyweight and the rest is fat (trace carbs mostly)... on the 3rd day at night for your last meal, eat whatever the fuck you want in whatever quantities.
and i'm not talking about OCD bullshit with that "your cheat meals should be the same as your regular meals but more clean carbs", that's just fucking sick and sadistic. it's a means of torture for no good reason. you wanna be hardcore? it's not by eating 40% more sweet potatoes... drop $100 and try having a pizza and ice cream eating competition with your fattest friend and see who can eat the most without exploding... that's fucking hardcore! LOL
anyway... as i said, for example, monday-wednesday, low cal low carb and normal food on wednesday night (as much as you want)... then thursday and friday you eat low cal low carb again... friday night, sat and sun... eat whatever you want in reasonable quantities. no need to focus on protein or shit. just eat what you feel like and eat til you're half full.
you wanna lose fat faster? train harder (more volume, less rest)... hit 10% and can't get lower? drop the wednesday cheat meal and swallow any fat burner you can get your hands on. hit 6% and can't get lower? cancel sunday cheat day and do cardio.
if you don't like dieting on low carbs (why the hell wouldn't you if you can cheat this much? LOL)... and insist on mod-high carb diets... i'd advise you to keep your cals low throughout the week so you can cheat once or twice if you want, and i'd advise you to only eat high GI carbs on your diet days.
YES I SAID HIGH GI CARBS.
also... eating 6 meals a day won't make your metabolism go faster (total bullshit), it's not better, it's OCD behaviour basically, and it's not practical at all... it's just another way to say you're hardcore so people could say "wow, i could never do that!"....
3 is enough
"but i'll get really hungry in between!"... you don't think that's a good thing?
please think about why you'll need high GI carbs, and why 6-8 hrs between meals and staying hungry...
and if you're gonna talk about health? I know that personally, i feel much much much better and my body functions much better when i'm eating 1500-1800 cals of "junk", as opposed to 3000-3500 cals of "clean nutritious bodybuilding food"... 3 weeks i ate egg whites, oats, brown rice, chicken breasts, veggies, whey, olive oil and all that "healthy" crap... i swear I was in so much pain/discomfort... gassy as hell... bloated... no energy... and it was around 2500 cals. the minute i dropped that diet to my own (explained above)... wow!
and just so you know.... i'm waiting for some people to chime in after reading this to back me up... a lot of people tried this and they liked it a lot... one of the competitors told me he actually got into the best shape of his life after following that advice. but hey, if it aint hardcore, it aint bodybuilding... right?