PWO Carbs for Body Comp, Leptin + Thyroid Hormones, & MPS
Lately, I'm doing around 30-50g net carbs per day via vegetables. WIthout an effort to eat more starches & fruits, I'm on keto diet template. I tend to go back and forth between wanting to put on more muscle / weight, then not liking the added body fat I get during this hypercaloric process or the drop in energy / focus / productivity I get when I'm eating more carbs to try to boost MPS.
To improve body composition, I feel like a strategic insertion of carbohydrates somewhere in my diet & training regimen is going to be a useful tool... but just not quite sure what the best practices are for utilizing them. As far as energy in the gym & recovery / sleep goes, I don't really need the carbs.
I usually train in the morning, around 9 or 10am, 2-3x a week. Would it make sense to have 40-80g net carbs above my usual diet on these mornings immediately PWO to give me that leaning hormone balancing effect, or do I need to carb up over the entire day to really stimulate that process (maybe as a low-fat day?) Would I do better eating fat for breakfast and lunch (~2000kcal at this point at ~150g of fat), then moving my training to the evening and throw in an extra 50-100g net carbs above energy balance at dinner / dessert, to hit something like 2800kcal? Or, should I try to eat low calories all day on training days, then train before dinner, and eat a stupid amount of carbs?
Another idea is to eat my usual veggie meals, but have a small amount of dessert each night before bed (maybe 20-30g more net carbs to bring my total up to around 75g/d net) via some berries or jello, or maybe a sweet potato with dinner each night. Or, maybe eat to satiety above energy balance with training, but throw in a 36h fast each week to clean up fat spillover (this doesn't seem very sustainable or beneficial for hormonal health.)
I'm trying to get the most Leptin + Thyroid + Body Recomposition bang for my buck without throwing blood sugar out of whack. What's the best approach for using carbohydrates to help this goal? I find when I keep carbs restricted and insulin very low without interruption I tend to put on a little bit more weight / fat, where my appetite goes up and a caloric deficit is more uncomfortable. When I stayed down in the 30-50g net carb range for months on end uninterrupted, I also noticed some really high blood sugar spikes the few times I did eat a meaningful amount of carbs without fat (~160-180 mg/dL at the peak), so I'm thinking more frequent splurges might help maintain that metabolic flexibility (plus, insulin increases glutathione synthesis.)