Hard Rugby Training - How To Adjust Diet?
I'm new here, been drinking Bulletproof coffee and a variation of the Bulletproof Diet for about 4 weeks now. I'm using aspects of the 4 Hour Body MED for my workouts, which I've whittled down to 20 minutes of hard running a few times a week plus some body weight training. For these quick workouts, I just follow the Bulletproof fasting schedule 6 days a week very closely and it works fine (i.e. I can handle 20 minutes of intense workout with little adjustment to the fast schedule or diet). Prior to this I was on essentially an "eating reduction and calorie" counting diet plus daily running where I lost 60 pounds of muscle and fat in about 4 months. The new diet habits helped me to easily transition to the Bulletproof diet and low carbs because overall I just eat less.
I'm now entering active rugby season where we train 2 hours Tue/Thu, and either a game or third training session on Saturday. I still play competitively, this is not beer league stuff. These sessions are usually quite intense and my guess is that I'll suffer because of how much less I'm eating. I'm 6'4", 240 pounds right now. I used to be a beefy 300 pounds and I would still lose weight during rugby season just eating anything I liked (i.e. with NO diet restrictions and heavy weight training I floated between 280lbs and 320lbs between off season and on season. This 240 lb thing is something new I'm trying as I get older....)
Any opinions on how I should adjust my diet from the slow carb/Bulletproof fasting so that I'm not passing out mid practice? Do I just up my fat/protein intake or do I need carbs? I read this thread, but got confused. Maybe all I need to do is have a larger meal 2 - 3 hours before sessions and that's it?
I'm not looking for you to do my homework for me, just some guidance so that I can minimize experimentation. I don't want to add weight, but now that I'm slim I do want to replace my remaining fat with muscle. I'm also not new to rugby, been playing for nearly 20 years, so there is room for me to try things, I just don't want to crash half way through a session and get light headed.
(EDIT: Yep, I'm the guy that asks a question on his first post - I will try hard and make up for that.)