Carb Cycling
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. ;)
Quote:
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
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Last edited by Darkhorse; 11-23-2005 at 08:55 PM.
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