Second 12 hours of the 36-hour supercompensation:

Your carbohydrate intake should be a mixture of high glycemic liquid

carbohydrates and solid carbohydrates such as Lucky Charms cereal (my
favorite) and donuts. Continue with approximately 20 - 30 grams of whey
protein per meal. You may want to continue using Creatine (may be
dependant on how often you are heading to the bathroom…), and I would
continue the insulin mimickers, but utilize more cinnamon and magnesium
at this point.
Take your lean mass weight in kilograms (kg) and multiply it by 6. This
number will be the total amount of carbohydrates you will need to take in
over the second 12 hours, in evenly divided meals. Using our example
from above:
1. Determine carbohydrates in grams for the second 12-hours
57.9 x 6 = 348 grams of carbohydrates in the second 12 hours.
2. Eating every two hours for the second 12 hours for a total of 6
meals (348 / 6 = 58 grams of high glycemic carbohydrates per
meal)
Third 12 hours of the 36-hour supercompensation:
Your carbohydrate intake should be more solid starches such as pasta, rice,
and potatoes with a mixture of ‘normal’ protein sources such as hamburger
or steak. You may want to continue the insulin mimickers, as your own
insulin sensitivity will be declining by now.
Take your lean mass weight in kilograms (kg) and multiply it by 3. This
number will be the total amount of carbohydrates you will need to take in
over the third 12 hours, in evenly divided meals. Using our example from
above:
1. Determine carbohydrates in grams for the third 12-hours
57.9 x 3 = 174 grams of carbohydrates in the third 12 hours.
2. Eating every two hours for the third 12 hours for a total of 6
meals (174 / 6 = 29 grams of carbohydrates per meal)