I used to carb cycle before shows to get the last bits of fat off and help with energy during training. I generally did a 2 low 1 high approach, but was thinking about drawing that out more toward 5 low 2 high or 3:1.
Thoughts on this, and carb sources. I am not opposed to white rice for starch (PHD), but would like to limit fruits as I suspect some fructose intolerance.
In that case, I'd suggest trying more low days and upcycling when you felt you needed it, perhaps try high weekends and low during the week, a 5:2. You could probably use rice, rather than fruit. Those are my thoughts, does that help?
Five low carb days with 1 or 2 high carb days, before your heaviest day in the gym works very well. I do from 24 to 36 hours of high carb / high fat and don't worry so much about my protein intake on those days. I've experimented with many different carb cyling diets and this one works best for me to stay in a fat burning metabolism and actually keep me in an anabolic state, allowing me to add lean mass, albeit more slowly than with a standard bodybuilding diet, but in a much more healthy manner according to my perfect lab results for the last eight years.
Best choices for high carb days are tubers and fruit. However if you don't want all the sugar from fruit, other "acceptable" although less than optimal choices are oats and rice, brown rice seems to be better than white because it's got a slower glycemic effect and of course hasn't been processed as much as white rice has.