Carb Cycling Plans
LOW CARB MEDIUM CARB HIGH CARB
Know how many calories you need to eat to lose weight, use the BMR calorie counter to figure this out.
Know how many calories you are getting in your diet, fat-protein-carbs and have a diet plan printed out or on your phone to reference.
On low carb days, you will cut your carbohydrates dramatically from the high carb days. On these days, you will want to stick to strictly fibrous vegetables enabling you to stay under your number.
Carb Cycling Tips
The first 2 meals on high carb days should include simple sugars.
Eat a higher amount of carbs on large muscle group training days and less or no carbs on smaller groups and days off.
Eat Protein at every meal when carb cycling.
If you are above 15-20% body fat, you will want to keep your carbs very low opting for more low days in the week. Your insulin levels are probably all messed up, so you will want to keep them in check until you drop below 15%. Eat tons of vegetables and very low glycemic carb options. *See glycemic index of foods in the tools section.
Eat higher carbs on large muscle group days, medium carbs on smaller muscle group days and on low carb days, do cardio or just [man up and] train through a low carb dayJ
If you are above 20% body fat, you might want to look at just having one cheat meal instead of a high carb day. This would mean, you would have a high carb meal (up to 150 carbs for men and 100 carbs for women) instead of a high carb day. Stick with vegetables and mostly fruits for your carbs on any day until you are down to below 20% body fat.
Avoid starchy carbs, potatoes, legumes, cereals, rice, grains, and breads if you do not train-cardio (2-3 times per week).
The reason why those who are over 20% body fat cannot have many carb meals or days is because their insulin levels are probably out of whack. Eating carbs will just make them fat. They need to get below 15-20% before those levels are in check.
Take off or just do steady HR cardio on your low carb days when possible. It can be tricky but you can plan your workouts and cardio with this program. If you need to train on a low carb day, try to make your rest days your low carb days J
If you change the variables to fit your body, make sure you get in at least 1 gram of protein per pound of lean body mass. Refer to the calorie counter to make sure you are getting enough protein before you write your macros for the day.
On low carb days, have a couple higher fat protein sources and the rest of the meals have lower fat proteins.
On your high carb days, stick with very lean protein sources and get your fats mostly from fish oil or something like Udos oil.
On high carb days, eat the protein on your plate firstJ
Try to eat a ****BERRY serving with every meal on your high carb days. I like to stick with anything that ends with berry to stay simple and avoid the calorie per servings fruit. Following this protocol with your meal plans will help you avoid the higher glycemic carbs as well.
Make sure on all days you train at least 1 hour after eating carbs unless you are consuming something very high glycemic like dextrose, in that case you will want to ingest 5 minutes before training.
Look forward to higher carb days, they are your carrots for your inner dieting rabbit to keep you motivated mentally. Depending on how lean you get, look forward to more of them the more shredded you get.
Do not stack two high carb days back to back in most cases.
DO NOT HAVE GUILT on high carb day, it is part of the equation and if you avoid these days (feeling like they will make you fat), you will just slow down your metabolism and become skinny fat.
Plan your cheat meal that you will enjoy only 1 time a week on your high carb day. This meal needs to be low in fat unless you are bulking.
On your low carb days and high carb days, time the meal with the most carbs in it after your workout.
On your no carb day, simply do not eat any carbs, no vegetables no protein with sugar in it, no carbs!!! **** If you are absolutely going to die, have a small amount of vegetables.
Your weight will go up and down while carb cycling and you might even feel bloated on the higher carb days because of how much water is retained during the medium and high carb days. This is a good thing so do not get worried. If you are following the protocol you will lose fat by the week!!!
On this diet or any other diet, make sure you are accounting for your dressings and condiments; they do add up and it is critical you do not forget it.
Try to incorporate no calorie dressings, vinegars and products like Pam.
Drink as much water as you like on this diet.
If you have a dinner or date planned, simply swap a high carb day for a lower carb day; the rule is that you can not have two high carb days back to back.
If you are not losing weight on the diet you chose, simply switch a medium carb day for a high carb day, if that does not work, look at your calories; are you eating too much or not working out enough for the amount you are eating? Those two things are what fix just about every situation I have come across.
On your high carb days, avoid caffeine type stimulant products. They hurt your body’s ability to store glycogen; this is the sugar in the muscle that usually directly affects your muscles feeling full or flat.
On these plans, it is highly suggested to keep it simple, keep your fats and proteins together on low carb day and keep your carbohydrates and proteins together on high carb days. Leave out carbs accept vegetables on low carb day and leave out fats entirely on high carb day (if you eat meat on high carb days, you will find small amounts of fat in the meals, this will be enough for this day).