Carb Cycling

[Darkhorse]

I'm posting an outline of carb cycling, which can be used to build mass and/or lose fat. This is from over at Avant Labs by Twin Peak. I haven't done this type of diet [carb cycling] yet, but I aim to do something like this in-between my UD2.0 diet/training protocol found in the journal section. This carb cycling looks way easier than what I'm doing now.

I basically just cut and pasted the general overview. If you want specifics, then follow the Part: 1 link. ;)

http://magazine.mindandmuscle.net/ma...=15&pageID=159
http://magazine.mindandmuscle.net/ma...=16&pageID=181

HIGH CARB DAY
On your high carb day, four of the meals (three if you are only eating five meals) can have as much carbohydrates (yes, they must also be from the approved list – we love lists) as you like. But remember, you must eat the minimum amount of protein at each meal as discussed above. So for you carb gluttons out there, you might want to make sure you eat your protein source before truly loading up on those carbs first.

LOW CARB DAY
Here, three meals (two if you are only eating five meals) may contain carbs. Again, one rule is that at least the meal following your workout must be a carb meal. The others you can schedule as you see fit. Here, carb amounts are limited, however. We are seeking to eat approximately one gram of carbohydrate (from the list) per pound of bodyweight each low carb day. So our hypothetical 200 pound dieter would eat about 66 grams of carbs in each of three meals of the day, and the others would be just protein. Oh, and don’t forget your small piece of fruit, at these carb meals, as well.

NO CARB DAY
And it involves, quite literally, no carbohydrates. Okay I lied: a few sneak in with your green veggies; as with any good rule.

Just keep the following concepts in mind:

·Try not to put two no carb days back-to-back
·Certainly do not put two high carb days back-to-back
·Maintain what amounts to (roughly) a weekly ratio of 1:1:1 of the three types of days; and error towards the lower calorie side rather than the high calorie side...

Because of the numerous factors that must be considered when optimizing the two and the innumerable permutations that could result, I am not going to give specific programs. Instead, I will give general guidelines, and offer a single example, based on the standard three-day cutting cycle.

When setting up your total program, use the following guideposts:

· Put your heaviest, hardest, and highest volume workouts on your high carb days.
· Where possible, put your heaviest, hardest, and highest volume workouts after a low carb day. This works well on a maintenance or bulk program, but not so much on a cut (where high carb days generally follow no carb days)
· Put your off days on your no carb days. Or, use these days for cardio work (if you insist on cardio) or you lightest low volume days. For example, active recovery workouts would be ideal here
· When cutting, keep the frequency of workouts, and/or the total volume lower than you would when bulking.
· Now, let's put this to practice. Assume one is cutting, and using the standard three-day cycle: no carb, high carb, low carb, repeat.

Monday, Wednesday, and Friday -- no carb days
Tuesday and Saturday -- high carb days
Thursday and Sunday -- low carb days

Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low carb
Saturday = High Carb+
Sunday = Low Carb

Approved Carb Sources
Brown rice
Oats (Slow Cooked Preferred)
Sweet potatoes or Yams
Fiber One (All Bran) Cereal
Starchy Veggies (corn, peas, etc.)
Beans/Legumes

Lean Protein Sources
Chicken (white meat)
Turkey (white meat)
Tuna Fish (can)
Fish (flounder, tuna (fatty or not), salmon, shark, etc.)
Shellfish (all types)
Protein (preferably whey post workout, and casein before bed
Lean beef (including lean cuts of steak)
Cottage Cheese (0 or 1% fat)
Egg whites (egg beaters)

Approved High-Fat Protein Sources
Chicken (dark meat)
Turkey (dark meat)
Eggs (half whites, half whole eggs)
Steak and other meats (not exceptionally high fat cuts)
Cottage Cheese (Whole Milk)

Fat Sources (10-15 grams of fat)
(Natural) Peanut Butter
Flax Oil
Heavy Whipping Cream
Mayonnaise
Hemp Seed Oil
Olive Oil

[EricT]

Thanks very much, 0311.

[EricT]

Do you plan on adhering to that list, 0311?

[Darkhorse]

I'm not sure. I still haven't consulted the Carb Gods yet. I just happened upon this in some of his past posts in another forum altogether. Anyways, I might do something like this or more likely keep the UD2.0, but do the mass building workout cycling instead. It's more about hitting maintenence calories and different workouts compared to the cutting cycle I'm on now.

[Darkhorse]

Here's another link to carb cycling, although not as good IMO...

http://www.t-nation.com/readTopic.do...ydra?id=811783

[Darkhorse]

An example of a 200 pound dieter.

No Carb Day = about 300 grams protein, 20 grams carbs, 50 grams fat = 1730 (many will probably eat less).

Low Carb Day = 200 grams protein, 200 grams carbs, 40 grams fat = 1960

High Carb Day = 200 grams protein, 600 grams carbs, 40 grams fat = 3560
(some will eat less, some more, this day is highly dependant on the individual)

No = 8.7 kcals per pound of BW
Low = 9.8 kcals per pound of BW
High = 17.8 kcals per pound of BW

Average is 12.1 kcals per pound.

[Darkhorse]

The Bulk Cycle

I'm bored so I made a bulker using the 5x5 workout with carb cycling. Here's what I went off of:

- Tweaking for body-type, a pure mesomorph would (typically) be better served doing three high carb days and four low carb days.
- Try not to stack more than two high carb days back-to-back (save for the endomorph)
- Do not put no carb days back-to-back
- Put your high carb days on days with your most difficult, highest volume workouts
- Put your no carb days on your off days, to the extent possible
- Put your heaviest, hardest, and highest volume workouts on your high carb days.
- Where possible, put your heaviest, hardest, and highest volume workouts after a low carb day. This works well on a maintenance or bulk program.

1- 5X5- HIGH CARB
2- OFF- LOW CARB
3- 5X5- HIGH CARB
4- OFF- LOW CARB
5- 5X5- HIGH CARB
6- OFF- NO CARB (CARDIO)
7- OFF- LOW CARB

Anyways, that's the format I'm going to use whenever I'm done cutting. It's pretty common sense. When you're not burning calories, you don't overload the carbs. Wow.

For cutting, here's the example from Twin Peak:

- Put your off days on your no carb days. Or, use these days for cardio work (if you insist on cardio) or you lightest low volume days. For example, active recovery workouts would be ideal here.
- When cutting, keep the frequency of workouts, and/or the total volume lower than you would when bulking
- Now, let's put this to practice. Assume one is cutting, and using the standard three-day cycle: no carb, high carb, low carb, repeat.

I would recommend setting up a four-day or six-day split that is spread out over six days. So, for example, you could do the following:

A: Chest and Triceps
B: Back and Biceps
C: Quads, Hams, and Calves
D: Shoulders, Traps, and Forearms

You'd then play this routine as follows:

No: Off- cardio
High: A
Low: B
No: Off- cardio
High: C
Low: D

[WantingMuscle7]

Hey was looking around the house and spotted figs. Could I eat figs on a high carb day? 3figs= 29grams carbs, 0 protien, and 0 fat. I think this should of made that carb list above.

[EricT]

They seem to be basically picking carbs that have a medium to low glycemic rating. Dried figs come in at around 60 or 61. That's still in the medium range but a little higher than most of the carbs listed. I'd say fine in moderation. I couldn't find anything for fresh figs, but I'd venture to say they are a little lower.

But, for that matter, apples come in at 38, which is pretty low. So maybe someone with more knowledge about these kinds of diets can give you a more certain answer.

I'd eat the figs.

[ChinPieceDave667]

it is a little high. just eat the figs in moderation.