Let's say, I'm doing a low-carb diet 5 days a week,
approx. 2000 Cal, 50% protein,10% Carb, 40% Fat.
On my Carb-up days during the weekend, do I still need to be under my maintainance cal? or is it enough just to bump up the carb %, so I get something like 2000 Cal of which 70% Carb, 20% Protein, 10% Fat?
You always want to hit your 1g/protein lb and .5g fat/lb goals, so 20/10% on pro/fat would be TONS of cals to hit those ratios.
Increase the calories to take into account the additional carbs, keep protein at 1g/lb of bodyweight, and try to keep fat at 15% or no more than 50g. The exact amount of carbohydrates (and hence calories) will depend on how extreme a deficit the 2000 calorie low-carb days are, and what kind of workouts (i.e. glycogen depletion) you are performing during this period. The whole point of the carb load is to reverse the deleterious effects of being in a calorie deficit and prepare yourself for an anabolic rebound. Definitely eat above maintenance.
 McDonald, L. The Ultimate Diet 2.0, pp 63 (www.bodyrecomposition.com)
ok thanks guys, I'll eat above maintenance and see how it goes then..
really missing those carb when im in the gym...^^