best pre, during, and post workout shakes/meals while dieting

[bigguns078]

Im really confused here... Im currently carb cycling to loose weight.. 5 low carb days followed by a high carb day.. Im getting most of my carbs in pre, during and post workout... I also eat some for meal 1...

What is the best or most followed protocol... This is what i have been doing..

Low carb days.....

Preworkout: 1 cup of rice or yam approx. 50 grams carbs with 50 grams protein (usually lean steak)

One hour later workout: 24 oz coconut water (approx 30 grams carbs) with 3 TBSP LBA's

Postworkout: 45 grams whey protein with approx 40 grams maltodextrin

High Carb Days:

Preworkout: regular meal.. usually fish and rice (40 gram protein/ 75 gram carb)

One hour later workout: 32 oz coconut water with LBA's

Postworkout: 45 grams whey protein/ 75 grams maltodextrin...

What are other people protocols?? Cut out the coconut water on low carb days?? Eat a regular meal postworkout with complex carbs like yams????

This is taking into consideration no insilin or igf usage...