posted Sat, 08/18/2012 - 12:15
1854
Carb cycling
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Hey guys just wondering if I'm doing 2 high carb days, 2 moderate carb days and 3 low carb days do I have to have them follow each other. For example does it have to be like
Monday-high carb
tues-high carb
wed-moderate carb
thur-moderate carb
friday-low carb
sat-low carb
sun-low carb
OR can it be like this? Thanks for the help guys
Monday-high carb
tuesday-low carb
wed-moderate carb
thurs-moderate carb
friday-high carb
sat-low carb
sun- low carb
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- 0
- 0
Have a look into carb backloading. Basically eat low carb everyday, then high carb after your weight training sessions
TropicanaJuiceNo ill have to look into that thanks
Monday- 100-150 carbs
Tuesday- 100 carbs
Wednesday- 0 carbs
Thursday- 100-150 carbs
Friday- 100 carbs
Saturday- Cheat day
Sunday- 0 carbs
These are rough estimates on my numbers. I understand My carbs are really low compared to others, but this is what works for me and everyone's different. 150 carbs is considered a high day for me, but I also have 2 days where I eat next to none carbs. Wednesday is my off day and I like to follow my cheat day with a 0 carb day. There are many variations of carb cycling, I've also ran just moderate days more frequently with good results.
TropicanaJuicethanks for posting your carb rotation helps me out!
This is how I would do it:
Monday-low carbs
Tuesday-low carbs
Wed.-Moderate carbs
Thurs-low carbs
Fri.-low carbs
Saturday-HIGH carbs
Sunday-low carbs
Explanation:
LOW CARB DAYS: Consume about 1/2gram of carbs per lb. of bodyweight each day on low carb days and about 16-17 total calories per lb. of bodyweight.
MOD CARB DAYS: Consume about 2grams of carbs per lb. of bodyweight on moderate carb days and approximately 22 total calories per lb. of bodyweight.
HIGH CARB DAYS: Consume about 4grams of carbs per lb. of bodyweight on HIGH carb days and anywhere from 22-27 total calories per lb. of bodyweight.
Keep taking in at least 1-1.5grams of protein per lb. of bodyweight on low, mod and high carb days and the remaining calories should come from healthy fats...obviously to be adjusted accordingly depending upon daily calorie requirements since carbs are either cut or blasted!
Now of course all these days can be adjusted depending on your schedule...such as plan the HIGH carbs a day ot two before your leg or back day.
TropicanaJuiceThank you man, appreciate the help
800 carbs for a 200lb male cutting? I think those numbers may be a bit high bud
You're right it would be something like that in a most EXTREME example...look the point is, is that on THE ONE DAY where you hammer the carbs...you can take in a shitload of simple sugars pre and post workout, and eat other bullshit that you normally don't. The whole point is to spike your insulin to keep your body on a cycle of gaining mass.
The other days you eat more complex carbs...such as moderate days, and then on low carb days it's all fruits and veggies. It's a carb cycling program designed to get you ripped by burning bodyfat WITHOUT sacrificing your muscle mass. No none said you have to take in complex carbs the whole time, which would make this program totally unfeasible. Basically that one day is a BLAST day, cut it down to 600g or so? The point is, is that it works and can be done...I have done it. I am 215-220lbs. and 8.5% BF...worked for me.
Huh, never taken that amount while cutting, but definitely something to try. I like the week layout though. 220 with 8.5 is pretty sick!
Yeah the trick is that it is only ONE day...the rest is strict control and all with healthier food choices and keeping the pre and post-workout carbs to a minimum. That's the whole point...it's okay to have a day to blast sugars and cheat, it's good for your metabolism...keeps it on point!! Besides it keeps you sane, dieting SUX!!!
Thanx for the compliment bro!! I am shooting for a steady 225-230 at 7-8% someday!
I think I'm going to mix up my carb cycling. I usually do 2 per pound on high, but your results don't lie. You hit 230 at 7% and you'll be a real monster. Keep up the good work man
Ya know, last night I was typing like a madman...and also wanted to add that these are all just guidelines of course...it ALWAYS takes tinkering here and there with your carbs and such. Reason being is that everyone of us has a different metabolism, it's all unique to us as individuals.
Honestly, I didn't follow these ideas to a T...but it was close. If you ever wanna know more, I am here to dish out the info. I am not even competing...I just do this for fun, it's something to do and it's positive for the mind and body, lol. I wish I could compete someday, but I have a few surgical scars on my upper body :(
Thanks a lot. I think I'll take you up on that offer. I'll shoot you a FR
Looks OK. If it were me, I'd swap Tuesday for Wednesday. The way I was taught, only low days go back to back.