"So I intermittent fast, and I generally workout Thursday-Sunday due to my school schedule. So my question is, since I am also in a calorie deficit, should i reallocate my carbs to be less on Monday-Wednesday and increase them on Thursday-Sunday, or have them consistent throughout the week? Would it make a difference?" -Mike
That's a great question. And the answer is contingent on a couple of different things. First of all, I really think that it depends on the sort of workouts that you are having as well as your goals. I'm going to guess that you are interested in gaining as much muscle as possible with minimal body fat. If this applies to you and you are completing pretty intense workouts (using moderate to heavy weights with moderate to high reps such as 8-12 repetitions close to failure for multiple sets) Then I think it would be a very good idea to shift more carbohydrates towards the days that you train. If you are training in a way that will be depleting your muscle glycogen, you're body will not only use the excess carbs as fuel for the muscle (instead of storing it as fat), but it can also help increase the amount of glycogen that your muscle can store, plus the water that goes with it. This means that your muscle will not only be stronger, but it will look fuller.
That being said from a weight loss standpoint, if this is the route that you are taking, I believe it is a good idea to keep the amount of weekly carbohydrates that you are using currently at the same amount, but just shifting more of them towards your training days. Also while doing this, It would be in your best interest to monitor your physique and see how this shift is affecting your body. In fact, a good friend of mine actually found that while using this sort of protocol, he was actually able to increase his total amount of carb intake to roughly 300 grams a day while still dropping body fat! However, this was only done after careful monitoring and ensuring that his workouts were ample enough to be able to use this amount of carbs.
Since you are already intermittent fasting, you understand that one of the main concepts of IF is placing the majority (if not all) of your food in the POST workout window. Apart from the AMPK/mTor seesaw, arguably the third main reason that you want your food (especially carbs) during this time is because of GLUT-4 translocation to the muscle cell membrane. GLUT-4 is a glucose transporter that is stimulated by muscle contraction. When contraction occurs, GLUT-4 is translocated to the muscle cell membrane where it can directly shuttle the ingested carbs into the muscle to be stored as glycogen. This will be most prominent just after your workouts, thus it is a good idea to have more carbs at this time. However, if you are not contracting your muscle (on a rest day for instance), the amount of GLUT-4 available will likely not be as high which leads to the reasoning that it may be in your best interest to keep carbs a little lower on off days.
One last bit of advice. If you are to go this route, it would be in your best interest to consider the following: