Once you reach a certain volume and intensity in your weekly workout, the normal low carb Paleo diet alone does not do it any more. You feel sluggish, irritated, your recovery time is equivalent to the half life of plutonium and you are stuck on a performance plateau. That's a safe sign that your body needs more carbs. We especially see that in glycogen dependent disciplines such as Crossfit, MMA and even trail running. 

One way is to increase one's carb intake is do so on a daily basis or on every workout day as advised by Loren Cordain. Another way is to carb refeed: To expose the body to a high carb intake maybe just once or twice a week.

Now since I'm on a the 90 Day Revamp Challenge and my main goals is to lean out, increase strength  I decided to go for carb refeeds rather than increasing my carbs on a daily basis. Carb refeeds are body-hack strategies in which you take advantage of the body's metabolic rhythm and efficiently feed the body carbs at specific times when the carbs will be used for muscles and not converted into fat. It also turns out that as opposed to pure intermittent fasting women actually lean out better on IFs if they throw in a carb refeed. 

Most of the time my food does not look as pretty as this.  -->

Most of the time my food looks like it was prepared by a sanitary lawn-mower and lovingly tossed by a burly Canadian lumberjack. 

Although I buy groceries ahead of time I never plan meals ahead of time except when bulk cooking. I usually am out and about in Hong Kong or I'm at my desk in the flow.... (meaning I should be writing blog posts but perusing other health blogs and going through Groupon offers.)