The simple answer would be in every meal
but i don't have that luxory
I usually workout after meal 1 so that's perfect, but for a while i will have to workout later in the day, My carbs have been cut down to 160g on gymdays and i usually eat 60g in meal1 (oatmeal) 45g pwo (dextrose) and 1-2hrs later 55g (white rice)
If i eat around the times 9.00 - 12.00 - 15.00 - 18.00 - 20.00 - 22.00
Usually my carbs are in meal 1-3. If i workout at 4-5pm should i have my carbs in meal 3,4 and 5?
is it okay to not have carbs at breakfast or should i have a tiny bit there?
any thoughts?