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If a person eating 6 meals a day, 5 of your 6 meals will contain carbs. If you are eating 5 meals per day, 4 of one’s 5 meals will contain those “clean” carbs. Your last meal on carb-up day are zero carbs again.
Do some cardio. It is not mandatory, but it will make composing difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session each and every week.
Take away the thing that is causing the drawback. For me, certain friends cause me to fall into slumps. I tend to not hang out with these friends as much when I’m trying to get back into shape.