How To Carb Cycle

CARB CYCLING

If you have a lot of weight/fat to lose then I recommend you to follow the normal approach of reducing 100 calories per week till your maintenance calories becomes 1600 calories but if you are at 15 per cent body fat or lower and your maintenance calories is 1600 and you have reached a weight loss plateau where you can't lose weight anymore then I recommend you to try Carb-cycling.

You can lose fat quickly by doing CARB CYCLING that means you do a low carb diet for certain days and then you eat a high carb diet for a certain number of days.

Your Protein intake stays the same in this diet protocol.

This is the recommended cycle to get the best fat loss results:

 3 HIGH CARB DAY , 2 LOW CARB DAY , 2 HIGH CARB DAY ,  2 LOW CARB DAY and REPEAT !

This cycle helps you to increase your metabolism so that you burn fat at a faster rate.

On low carb day you burn fat and on high carb day you build muscle and the extra carb will help you to replenish your Glycogen stores and Leptin levels.

Your body needs energy to do all the work you throw at it so when you are on a low carb diet your body goes into your fat storage for energy.

You should not do more than 2 days of LOW CARB DAY because then your body will think that it is in starvation mode and it starts to slow down your metabolism.

You have to do exactly 2 days of low carb day because on the first day your body will get energy from your muscle and liver glycogen stores and when that source of energy gets depleted then only your body goes into your fat storage for energy which usually happens on the second day.

Do weight lifting and cardio on HIGH CARB DAY

Do only cardio on LOW CARB DAY

  

If you want a very lean and ripped body like Tyler Durden of the movie Fight club

Then your High calorie day = 1800 calories

And your Low calorie day = 1600 calories

Your Protein and Fats Intake should be constant for both High calorie day and Low calorie day.

Your Protein Intake should be at least 2 times your body weight in Kg and Fat intake should be at least 80 Grams and the remaining calories will be filled up by carbohydrates.

Taking example of a person weighing 80 Kg his Protein intake will be equal to 160 Grams and his Fat intake will be 80 Grams. 

HIGH CALORIE DAY OF 1800 CALORIES

PROTEIN = 160 GRAMS (CALORIES FROM PROTEIN 160 *4 = 640 CALORIES)

FATS = 80 GRAMS (CALORIES FROM FAT 80 * 9 = 720 CALORIES)

REMAINING CALORIE TO BE FILLED UP BY CARBS = (1800 – 1360) = 440 CALORIES = 110 GRAMS

LOW CALORIE DAY OF 1500 CALORIES

PROTEIN = 160 GRAMS (CALORIES FROM PROTEIN 160 *4 = 640 CALORIES)

FATS = 80 GRAMS (CALORIES FROM FAT 80 * 9 = 720 CALORIES)

REMAINING CALORIE TO BE FILLED UP BY CARBS = (1600 – 1360) = 240 CALORIES = 60 GRAMS

When you are doing calorie cycling you will be eating in the above said format. Your body will burn the stored fat when you are eating less carbohydrate on your rest days but you will be eating high carbohydrate on the very next day that is on your workout day so that your body won't burn your muscle for energy.

Make sure that 85% of the carbs you eat are from good carb sources and the rest 10% is all yours, you can eat whatever you like. That means you can eat more of what you like on your High calorie days than in your Low calorie days.